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Recovering after childbirth: what happens in your body?
Congratulations on the birth of your little one! All sorts of things are coursing through your body. Intense love for your baby, fatigue, and hormones all over the place. This period after childbirth, also known as the postpartum period, is a special but also intense time. Your body has performed an enormous feat and is now entering a phase in which it must readjust. This recovery process proceeds at its own pace and is both physically and emotionally challenging. From hormonal fluctuations to physical changes, your body is working very hard to regain balance. It is normal to have a little less energy during this period and to sometimes feel overwhelmed. In addition to caring for your little one, your own body is now asking for attention and support. Recovery is not a race; give yourself the space to rebuild strength step by step. A few conscious choices in your daily routine can already help support this process. Why recovery is so important During pregnancy and childbirth, your body pulled out all the stops for the growth and birth of your baby. Now that this phase is behind you, it needs time to return to its old form and function. Every mother recovers differently, and that is completely normal. By taking good care of yourself, you give your body the means to come back strong. This is a time when nutrition, rest, and a little extra help can work wonders to promote your recovery and rebuild your energy. 1. Hormonal changes After childbirth, your hormone balance changes significantly: Estrogen and progesterone: During pregnancy, these hormones were at their peak, but after childbirth, they drop sharply. This can affect your mood, causing feelings of emotional instability, sometimes known as the “baby blues.” This is normal, but keep an eye on it if these feelings persist for a longer period. Prolactin and oxytocin: Prolactin stimulates milk production, while oxytocin helps with uterine contractions and building the bond with your baby. These hormones can also give you a sense of calm and connection, especially during breastfeeding. Cortisol and adrenaline: These stress hormones can remain elevated after childbirth, especially due to sleep deprivation and new responsibilities. This can amplify feelings of fatigue or overwhelm. 2. Uterine recovery After childbirth, the uterus contracts to its original size, a process called 'involution'. You may feel cramps, especially while breastfeeding, because oxytocin helps the uterus contract. This natural process can take several weeks. 3. Pelvic floor and muscles The pelvic floor muscles are heavily strained during pregnancy and childbirth. It is normal to experience some weakness in the pelvic floor during this period, which can sometimes lead to urine leakage. Pelvic floor exercises can help strengthen the muscles, giving you more control and reducing discomfort. 4. Recovery of the abdominal muscles Your abdominal muscles have stretched during pregnancy to make room for the growing uterus. In many women, a separation develops between the rectus abdominis muscles. This separation may take some time to heal, and it is important to take it easy when exercising. Exercising too soon can actually slow down your recovery and put extra strain on your muscles. 5. Bleeding After childbirth, you lose blood and tissue from the uterus, which is called 'lochia'. This can last up to six weeks and gradually changes color, from bright red to light pink or brown, as your uterus continues to heal. This process is completely normal and a sign that your body is recovering. 6. Breasts and milk production When you start breastfeeding, your breasts will fill with milk. This can be accompanied by swelling, tenderness, and sometimes discomfort as milk production gets going. After a few days, your body will adjust to your baby's needs, and the process will become more comfortable. 7. Sleep deprivation and fatigue Sleep is often a challenge for new mothers. While your body recovers, it can be difficult to get enough rest due to caring for your baby. Fatigue is very normal. Try to rest whenever possible, for example by taking short naps while your baby sleeps. This helps your body build up energy for recovery. 8. Emotional Your hormone levels drop sharply after childbirth, which can cause mood swings and feelings of being overwhelmed. This is very normal in the first few weeks, but it can help to share your feelings with someone you trust, such as a midwife, friend, or family member. Keep in mind that if these feelings persist or worsen, talking to a healthcare provider can be helpful. How warming foods can support you during your recovery During the postpartum period, warming foods can support your body's recovery. Traditional nutritional science, such as Chinese medicine, advises choosing warm, nutritious meals after childbirth that help your body recover from the inside out. Think of warming soups, stews, and herbal teas with ingredients like ginger and turmeric. Additionally, it is important to consume sufficient protein . Read more about this in our blog on nutrition and recovery after childbirth. Conclusion: allow yourself time to recover The postpartum period is a time of great recovery and adjustment for your body. After giving birth, you not only have new responsibilities, but your body also undergoes all kinds of physical and emotional changes. By listening carefully to your body and providing the right support step by step, you can support the recovery process. Hormones, muscles, sleep, and emotions: everything is in flux, and it is perfectly normal to need time and rest to feel completely like yourself again. By paying attention to nutritious, warming foods and incorporating moments of rest, you help your body come back stronger and more balanced. Take the space to go through this recovery process at your own pace. Be gentle with yourself and remember that taking good care of yourself is ultimately the best way to be fully there for your little one.
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Postpartum recovery: 6 practical lifestyle tips
Childbirth is a beautiful, but also intense experience for your body. After months of pregnancy and the birth of your little one, a new phase begins: recovery. During this period, your body needs time to regain strength and adapt to life after childbirth. That is why it is important to take good care of yourself. Below, we share 6 practical tips to help you support your body during this extraordinary time. 1. Rest and listen to your body After giving birth, your body needs time to recover, so try to rest as much as possible. With a newborn baby, this can naturally be a challenge, but it is essential to listen carefully to your body. Don't force anything and give yourself time to recover physically and emotionally. Relaxation is just as important as activity, because your body has worked hard and now needs time to catch its breath. Try to take naps when your baby sleeps and build moments of rest into your day. Don't feel guilty about relaxing a bit more. Taking good care of yourself is the priority now. The better you recover, the more energy you will ultimately have for your little one. Happy mom, happy baby. 2. Eat a nutritious and balanced diet After giving birth, your body needs extra nutrients to recover and rebuild energy. Ensure a balanced diet with plenty of vegetables, protein, healthy fats, and complex carbohydrates. Choose meals rich in vitamins and minerals, such as vegetable soups, whole grains, fatty fish, and nuts. These foods help your body recover naturally and give you energy for the long days and nights. Additional tips for nutrition: Omega-3 fatty acids : Fatty fish such as salmon contains omega-3 fatty acids. Omega-3 consists of DHA and EPA. Maternal DHA intake contributes to the normal development of the eyes and brain in the fetus and in breastfed infants. DHA is also an important building block for the brain in adults. Do you dislike or not eat fish? Then you can opt for an omega-3 supplement based on algae. Iron-rich foods : Dark green leafy vegetables, lentils, and eggs are rich in iron. Iron activates your natural energy in the body, and you will likely need that energy after giving birth. Fluids : Hydration is crucial, especially when breastfeeding. Drink water, herbal tea, or broth to stay hydrated. So take that (thermos) bottle with you everywhere. Proteins : Especially during the postpartum period, when your body works hard to recover and potentially breastfeed, sufficient protein is essential. Choose high-quality protein sources such as eggs, chicken, fish, tofu, tempeh, legumes, and nuts. A smoothie with our collagen protein powder is also an ideal addition to your day. Collagen is not only a rich source of protein but also supports the health of your skin, joints, and connective tissues. 3. Build up movement slowly Movement can aid your recovery, but it is important to take it easy. Start with light activities such as short walks. This promotes circulation and helps your body become stronger without straining it. Listen carefully to your midwife or doctor for advice on when you can increase your physical activity. Yoga and light stretching exercises can also help get your body supple and back in balance. When you are ready to do more, choose exercise that you enjoy and that gives you energy. Avoid strenuous activities in the first few weeks and give your body a chance to gradually build up strength. 4. Take care of your pelvic floor The pelvic floor has been through a lot during pregnancy and childbirth. Pelvic floor exercises, also known as Kegel exercises, can help you strengthen this muscle group again and support your recovery. These muscles are important for stability and control and can help reduce discomforts such as urinary incontinence. Pelvic floor exercises are often simple and can even be done in bed or on the couch. Consult a physical therapist if you need support learning these exercises. 5. Get help You don't have to do everything alone. Ask for help! Whether it involves household chores, caring for your baby, or simply a listening ear, help from family and friends can make a big difference. By delegating tasks, you can free up time to prioritize your own well-being. Accept help with open arms, even for the smallest tasks, so that you have the chance to recharge and recover. 6. Avoid stress and relax The postpartum period can be emotionally intense, and avoiding stress is important to maintain both mental and physical balance. Try to incorporate small moments of relaxation, such as breathing exercises, a short meditation, or simply reading a book quietly. These moments of rest help lower your stress levels and give you more energy to face the challenges of the day. Relaxation supports your recovery and helps keep your emotions in balance. 2 practical relaxation tips: Breathing exercises : Try the 4-7-8 breathing (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) for a calming effect. Quiet walks : Stepping outside for a walk can be refreshing and helps you clear your head. Conclusion: gentleness is the keyword for recovery The period after childbirth calls for rest, nutrition, and gentle exercise. By taking good care of yourself and listening to your body, you give yourself the best foundation for recovery. Accept help, get enough rest, and ensure you have nutritious meals to rebuild your energy. Self-care is not a luxury during this time, but a necessity. The better you recover, the stronger you will be for yourself and your little one. Be patient and gentle with yourself during this special time and give yourself the time to fully recover.
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Nutrition after childbirth: 5 tips for recovery and energy
The period after the birth of your child is a time of great change, both physically and emotionally. Your body has performed an enormous feat, and now the recovery process begins. After giving birth, it is normal to feel your energy being put to the test while your body works hard to regain balance and the care of your baby comes first. During this recovery phase, it is important to give your body the right fuel. Good nutrition plays a major role in restoring your energy, building strength, and supporting all the processes in your body that contribute to your well-being and that of your little one. By consciously choosing nutrients that promote your recovery, you not only take good care of yourself but also give yourself the strength and energy to fully enjoy this new phase. We share the 5 best nutrition tips to help you regain strength and maintain your energy levels, so you feel better and can handle more during this extraordinary period. 1. Eat protein for muscle recovery Proteins are the building blocks of your body and play an important role in supporting muscle growth. Eating protein-rich foods daily helps with muscle recovery after physical exertion. And yes, giving birth is absolutely physical exertion! Protein-rich foods include, for example: Meat : chicken or turkey Fatty fish : herring, salmon or mackerel Eggs Legumes : lentils or chickpeas Dairy products : yogurt or full-fat quark Proteins are not only important for muscle recovery, but also when you are breastfeeding. The extra protein supports both your body and the nutritional value of your milk. If you notice that you are not getting enough protein, protein powder can be a handy addition to smoothies or oatmeal, for example. 2. Choose healthy fats for energy Healthy fats are important for your recovery after childbirth. Among other things, they help your body absorb important vitamins, such as vitamins A, D, E, and K. Good sources of healthy fats are: Avocados Olive oil and coconut oil Nuts and seeds Fatty fish (such as salmon or herring) or an omega-3 supplement Chia seeds and flax seeds Try to add healthy fats to your meals every day, such as a handful of nuts or a little olive oil in your salads. 3. Choose warming foods After childbirth, it is important to provide your body with warmth from within. In many cultures, eating warming foods is strongly recommended to support your body and maintain your energy levels. Warming foods help your body relax and contribute to recovery. Examples include: Soups and stews : warming and nutritious Boiled vegetables and roasted root vegetables : easily digestible and warming Oatmeal or warm cereals : ideal as breakfast with extra protein powder Spicy dishes : ginger, cinnamon, and turmeric add a warming effect. These meals ensure that your body can recover more easily and support your digestion, which is important now that your body needs extra nutrients. 4. Drink enough water Hydration is essential for your recovery and helps maintain your energy levels. Furthermore, water supports your milk production if you are breastfeeding. Try to drink at least 2 liters of water daily and take into account a higher fluid intake if you are breastfeeding. Water also helps flush out waste products and support good energy levels. Extra tips for hydration : Herbal tea : Fennel tea or rooibos are calming and good for digestion. Coconut water : contains electrolytes that promote hydration. Soups and broths : not only hydrating, but also nutritious. Hydration ensures a more stable energy level throughout the day and helps your body process the changes after childbirth. 5. Eat colorful fruits and vegetables for vitamins and minerals Vegetables and fruits provide many vitamins, minerals, and antioxidants that help your body recover properly. By choosing a wide range of colors, you ensure that you get various nutrients, such as vitamin C, vitamin A, and iron. Try to make your plate as colorful as possible with different types of vegetables and fruits, such as: Leafy vegetables : spinach, kale Berries : blueberries, raspberries Root vegetables : sweet potato, carrots Citrus fruits : oranges, kiwis These foods support your immune system and help your body replenish the necessary vitamins and minerals. If you notice that you are not eating enough fruits and vegetables, a multivitamin can help as a supplement. Bonus tip: Consider supplements in consultation with your doctor. In some cases, it may be beneficial to consider certain dietary supplements to provide your body with extra support. This can be particularly helpful if your body still requires additional nutrients, for example due to breastfeeding. Discuss with your doctor or midwife whether a multivitamin, extra omega-3, or extra iron would be a good supplement for your specific needs. Conclusion After childbirth, your body needs the right nutrients to recover properly and maintain your energy levels. By including protein, healthy fats, and colorful fruits and vegetables in your meals, you provide the building blocks for a strong recovery. Staying well-hydrated is just as important. Warming meals offer extra comfort and help your body relax during this recovery phase. In consultation with your doctor, consider whether certain supplements might be beneficial for your recovery. Give yourself the time and care you deserve to keep your body strong and healthy during this new phase.
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Lifestyle tips during (pre)menopause: 6 practical tips
(Pre)menopause, a period that is as unfamiliar as it is challenging for many women. Suddenly, small things that used to come naturally, such as a good night's sleep, stable energy, and a cheerful mood, seem less self-evident. Perhaps you recognize the sudden hot flashes, the intense fatigue, or the fluctuating emotions that surface out of nowhere. It is a phase in which your body seeks a new balance, and that can demand quite a lot from you. Fortunately, there are lifestyle tips that can help you get through this transition more smoothly. In this blog, we share 6 practical and achievable tips to support you, so that you can navigate this phase with more balance! By making conscious choices in your daily routine and paying attention to your body's needs, you can get through this transition phase with more comfort and balance. Below you will find 6 lifestyle tips to help support your energy levels, sleep, and hormonal balance, and to better respond to the changes your body is undergoing. 1. Ensure you get enough sleep and rest During (pre)menopause, hot flashes, night sweats, and hormonal fluctuations do your sleep no favors. However, sufficient sleep is important for your recovery and well-being. Here are some tips to improve your sleep quality: Lower the room temperature : A cool bedroom, around 18-20°C, can help reduce hot flashes and improve sleep. Relaxing routines : Try breathing exercises or listen to soothing sounds, such as nature sounds or calming music, before going to bed to get into a calm mood. Avoid caffeine and alcohol : By limiting caffeine and alcohol from the afternoon onwards, you can help prevent these substances from disrupting your sleep. Drink a nice herbal tea instead, for example. 2. Practice cyclical fasting for hormonal balance Instead of standard intermittent fasting, you can opt for cyclical fasting. This means, for example, eating for 12 hours and fasting for 12 hours. In this way, you support your hormonal balance without putting too much strain on it. For example, eat your breakfast at 8:00 AM and your last meal at 8:00 PM. Ensure that you eat enough during the eating periods and choose foods rich in healthy fats and proteins, such as avocado, nuts, fish, and whole grains. Cyclical fasting can help prevent energy peaks and dips and brings calm to your body. 3. Try cold therapy for hot flashes Hot flashes are common during (pre)menopause and can be quite uncomfortable. Cold therapy can help control hot flashes and calm your body. A brief moment of cold therapy, such as a cold shower or applying an ice pack to your neck, can activate the nervous system and help reduce the intensity of hot flashes. For example, try taking a quick, lukewarm shower or use a cool cloth on your face and neck when you feel a hot flash coming on. This method can provide immediate relief and helps bring your body temperature back down. 4. Hydrate well Drinking enough water is important to help your body regulate hormones and can also help reduce hot flashes. Try to drink at least 1.5 to 2 liters of water per day and supplement this with herbal teas that have a calming effect and contribute to your fluid intake. Hydration can help keep your energy levels stable and allow your body to function better during hormonal fluctuations. Herbal tea options : Ginger tea Cinnamon tea Chamomile or sage tea Licorice tea By regularly drinking water and herbal tea, you support your body in a simple way during this hormonal phase. 5. Adjust your exercise rhythm to your hormonal cycle Your energy levels can fluctuate significantly during (pre)menopause, so it is important to choose exercise that suits how you feel. On days when you feel tired, you can opt for gentle and restorative movements such as walking, yoga, tai chi, or stretching. This type of exercise supports your recovery without overstraining your body and helps you stay in touch with your body. On days when you have more energy, strength training or dancing can actually be good for utilizing your energy and improving your mood. By listening to your body and adjusting your exercise to your energy level, you prevent exhaustion and ensure that you remain active. 6. Eat foods that support your hormonal balance Nutrition plays an important role in your overall well-being and can help support your hormonal balance. During (pre)menopause, you may benefit from foods rich in phytoestrogens, such as flaxseed, soy products, and beans. These substances can help keep your hormone levels better balanced. Healthy fats, such as avocado, olive oil, and nuts, aid in hormone production and are essential for your energy levels. Opt for a balanced diet with plenty of vegetables, protein, and complex carbohydrates. In addition, it is important to use fresh, unprocessed products, and try to limit sugary snacks and refined carbohydrates. Conclusion (Pre)menopause can be a challenging phase, but with conscious lifestyle adjustments, you can get through this period with more comfort and balance. Sufficient sleep, hydration, and nutrition play a key role in supporting your well-being and maintaining your energy. By applying cold therapy, adjusting your exercise routine, and practicing milder fasting, you give your body the chance to go through these changes at its own pace. Take good care of yourself and listen to what your body needs during this phase. These lifestyle tips can make a world of difference in how you feel.
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Nutrition during (pre)menopause: 6 practical tips
During (pre)menopause, your body changes due to hormonal shifts that can affect your energy, mood, and overall well-being. This phase of change can be challenging, but did you know that nutrition can make a big difference in how you feel? By consciously choosing foods that support your body, you can better maintain your energy levels and ensure greater comfort during this period. Below, I share six nutrition tips that can help you nourish your body and support it through all the changes it is going through. 1. Eat phytoestrogens for your hormones Phytoestrogens are plant-based substances that have a mild estrogen-like effect and can help your body support estrogen balance during (pre)menopause. By adding foods rich in phytoestrogens, you can slightly mitigate hormonal fluctuations. Foods rich in phytoestrogens include: Flaxseed : rich in lignans, a type of phytoestrogen that can balance your hormones. Soybeans and tofu : contain isoflavones that can help reduce symptoms such as hot flashes. Sesame seeds : a good source of phytoestrogens and healthy fats. By adding a portion of these foods daily, you naturally support your body in dealing with hormonal changes. Do you want to know how to translate this into easy, tasty meals? Then download the free recipe book “8x hormone-friendly recipes for women over 40” – specially developed for this stage of life. 2. Ensure sufficient calcium and vitamin D During (pre)menopause, bone density often gradually decreases, making your bones more fragile. Calcium and vitamin D are important for keeping your bones strong and reducing the risk of osteoporosis. Calcium-rich foods such as dairy, broccoli, almonds, and figs are good choices to include regularly in your diet. In addition, vitamin D helps absorb calcium. Make sure you get outside regularly for sunlight, which is the natural source of vitamin D, and consider a vitamin D supplement during the darker months. By consciously paying attention to your bone health, you give your body the necessary support to stay strong. 3. Choose healthy fats Healthy fats are essential for your hormonal health and help reduce inflammation in your body. During (pre)menopause, your hormone balance can become disrupted, and healthy fats can help support that balance. They are also important for your brain function and overall energy levels. Rich sources of healthy fats are: Avocados : packed with healthy fats and fiber. Nuts and seeds : a convenient snack and a good source of omega-3 fatty acids. Olive oil : rich in monounsaturated fats that support your heart and blood vessels. Fatty fish : such as salmon and mackerel, which are rich in omega-3 fatty acids. Do you eat little or no fatty fish? Then you can always opt for a supplementary omega-3 supplement . 4. Eat colorful vegetables and fruit Fruits and vegetables are packed with antioxidants, vitamins, and minerals that your body needs to function properly during this hormonal phase. Antioxidants help fight free radicals and support your immune system, which can help you cope better with the hormonal changes. Choose colorful vegetables and fruits, such as: Carrots and sweet potatoes : rich in beta-carotene, which is good for your skin and immune system. Leafy greens such as spinach: contain a lot of iron, which is important for your energy levels. Berries : a source of antioxidants that protect your cells. By making your plate as colorful as possible, you ensure a wide range of nutrients that support your body and help promote your overall well-being. 5. Avoid refined sugars and caffeine Refined sugars and caffeine can disrupt your hormones and intensify hot flashes or mood swings. These quick energy sources often cause peaks and valleys in your blood sugar levels, which can contribute to fatigue and mood swings. Try to avoid or at least limit them and choose natural energy sources instead. Alternatives to refined sugars and caffeine include: Complex carbohydrates such as oatmeal and whole-grain products, which keep your energy more stable. Healthy snacks such as a handful of nuts, a banana, or a slice of whole-grain toast with hummus. By being more mindful of your sugars and caffeine, you support your body in maintaining more stable energy levels and prevent hormonal fluctuations. 6. Don't forget enough protein Proteins are essential for maintaining muscle mass, which can decline as you age. During (pre)menopause, it is important to maintain muscle mass, as this helps keep your metabolism and energy levels stable. Choose lean proteins and plant-based proteins to provide your body with the building blocks it needs. Good sources of protein are: Chicken and turkey : lean meat that is rich in protein. Eggs : a complete source of protein that is easy to add to your breakfast. Legumes such as lentils and chickpeas, which also contain fiber. Plant-based proteins such as tempeh and lentils, which can help you maintain your muscle mass. Do you eat little protein, or do you want to add extra protein to your diet? Then give our unique protein and collagen powder a try. You can incorporate this into a smoothie or your oatmeal, for example. Conclusion (Pre)menopause is a time of major changes, but by paying attention to your diet, you can help your body cope better with this phase. Foods rich in phytoestrogens, calcium, healthy fats, and protein can help support your hormone balance, keep your bones strong, and maintain stable energy levels. By consciously choosing healthy, nutritious options and avoiding sugars and caffeine, you give yourself the best chance of a more comfortable transition. With the right nutrition, you can keep your body strong and balanced during (pre)menopause. Take good care of yourself. Eager to get started right away with nutrition that supports your hormones? Download the recipe book “8x hormone-friendly recipes for women over 40” for free below.
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Hormone-friendly Christmas recipe: Almond cookies with dark chocolate and coconut
During the Christmas season, sugars are flying at you from all sides: chocolate letters, Christmas wreaths, and those oh-so-delicious desserts. But sugar causes peaks and valleys in your blood sugar levels, and that affects your hormones. That's why we have these hormone-friendly almond cookies with dark chocolate and coconut. The perfect treat for the holidays, sugar-free, but packed with flavor! Ingredients (for 12 cookies): Cookie dough: 100 g almond flour 50 g oatmeal 50 g grated coconut 1 egg 1 scoop of vanilla protein powder 2 tbsp coconut oil (melted) 1 tsp vanilla extract 1/2 tsp cinnamon 1/4 tsp salt Finish: 100 g dark chocolate (at least 85% cocoa) 2 tbsp grated coconut (for dipping) Preparation: 1. Preheat the oven to 175°C and line a baking sheet with parchment paper. 2. Mix the dry ingredients : Mix the almond flour, oats, grated coconut, protein powder , cinnamon, and salt in a large bowl. 3. Add the wet ingredients : Beat the egg and add the melted coconut oil and vanilla extract. Mix well into the dry mixture. 4. Shape the cookies : Make small balls of dough and place them on the baking sheet. Flatten them slightly with your hand or a fork. 5. Bake the cookies : Place the cookies in the oven and bake them for 10-12 minutes, until the edges are golden brown. Then let them cool on a wire rack. 6. Chocolate dip : Melt the dark chocolate in a bain-marie 7. Dip the cookies : Dip the sides of the cooled cookies in the melted chocolate and roll them in the shredded coconut. 8. Let the chocolate set : Place the cookies on baking paper and let the chocolate harden (you can speed this up by putting them in the refrigerator for 10-15 minutes). With these delicious cookies, your Christmas will be not only cozy, but also relaxed. Leave the sugar spikes and dips behind and give your hormones the balance they deserve.
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Menopause symptoms + tips to prevent
For women, the period around menopause is often no picnic. It varies from woman to woman, but many of us experience unpleasant symptoms. Common discomforts include: poor sleep, hot flashes, vaginal dryness, irritability, suddenly feeling down, a disappearing waistline, and hair that becomes dull and thinning. In this blog, I will give you more information about what menopause is, at what age it occurs, and what you can do to prevent as many discomforts as possible. What is the meaning of menopause? Menopause refers to the moment when you had your last period. You often don't know for sure until after a year, because your periods become irregular during the transitional years. The transition therefore refers to the years surrounding the last menstruation. The term menopause itself specifically refers to that last menstruation. At what age does menopause occur? And does your menstruation therefore stop? Usually, your period stops around the age of 50 or 55. Your eggs run out and you enter menopause. But before that time, you have already been in premenopause for quite a few years. Why is this? This is because there is already a decline in the production of the hormones that regulate your monthly cycle around the age of 35 or 40. This starts with progesterone, followed by estrogen. That is why you may experience the first, still mild, discomforts around the age of 40. Over the years, the symptoms of approaching menopause increase. Can you prevent symptoms of (pre)menopause? So, from around the age of 40, you can already notice your hormonal balance starting to change in the run-up to the actual menopause. What can you do to make the transition, with all its hormonal changes, go as smoothly as possible? Our advice: 1. Choose healthy food for your hormones In short, your hormones need unprocessed, fresh food with plenty of healthy fats, sufficient protein, and moderate carbohydrates. Lots of vegetables, a little fruit and nuts, and regular consumption of fish, shellfish, and poultry for vitamins, minerals, and fiber. Make sure to avoid sugars as much as possible. Want to know more about hormone-friendly eating? Then read this blog. 2. Limit stress where possible Your stress hormone (cortisol) and progesterone are made from the same basic building block (pregnenolone). What do you think when you are under a lot of stress? Then pregnenolone will mainly be used to produce cortisol, and progesterone production will slow down. And from the age of 35 or 40, you already start experiencing a decline in this 'zen hormone', which ensures you feel relaxed and sleep well. Then you also understand where those interrupted nights and anxious feeling come from. We can also seriously ask ourselves: isn't a woman doing too much during this period of hormonal change? Aren't you doing too much? Really, take a serious look at yourself. That alone falls under the heading of STRESS and leads to hormonal complaints. How can you reduce stress? Accept that things in your body change; that is okay. Increase your stress resilience with short stress stimuli, such as a cold shower, intermittent fasting, or a sauna visit. See what gives you energy and add it to your calendar. Regularly mark your calendar with a thick line and do something that recharges you. Point 1 is of course important here too, because unhealthy food is also stress for your body. So: treat yourself and your body to tasty, freshly prepared, healthy food. Read more advice in this blog about stress. 3. Support your estrogen production The other hormone that starts to decline from around age 40 or 45 is estrogen. And this hormone is precisely what keeps us juicy, juicy from vagina to joints. That is why you can develop symptoms such as vaginal dryness and wrinkled skin. Certain foods contain phytoestrogens, which positively influence your estrogen production. They are found, for example, in flaxseed, alfalfa sprouts, red clover, garlic, nuts, seeds, seaweed, fermented soy (miso and tempeh), and chestnuts. These are exactly what you want to avoid: xenoestrogens. These are hormone-disrupting substances that negatively affect your estrogen balance. These substances are found in, among other things, plastic water bottles, the inside of cans, cosmetics, shampoo, batteries, insecticides, pesticides, and the non-stick coating of pans. What I mean by this is: choose organic food and natural cleaning products and cosmetics. 4. Cherish your liver Your liver is your chemical factory and is responsible, among other things, for the breakdown of hormones and the detoxification of unwanted substances. If this does not function properly, you can develop hormonal problems. In short, you support your liver and your overall health with: A healthy lifestyle with sufficient exercise and sleep. A healthy diet with about 500 grams of vegetables daily. Reduce your exposure to hormone-disrupting substances in plastic packaging, tin cans, cosmetics, and cleaning products. 5. Which herbs can you consider during premenopause? Support becomes increasingly important during this phase, really. Treat yourself. Are you in the early premenopausal phase? Then chasteberry and rhododendron are perfect for you to soothe menopausal symptoms. Are you a bit further along in the hormonal transition phase? Are you experiencing more cycle fluctuations? Then choose black cohosh and red clover. Menopause test: get your FSH measured Do you want to know if you are approaching menopause? Then you can consult a gynecologist and have your FSH (follicle-stimulating hormone) measured. This hormone begins to gradually rise approximately 10 years before menopause to stimulate impaired ovulation. FSH can help determine if you are approaching menopause (in which case the values will be elevated). You might be wondering: is all that premenopausal stuff just part of it?! Yes, that is the question. In any case, around this age it becomes increasingly important to look at your lifestyle and diet. All my advice revolves around that as well. In summary: healthy, unprocessed food, enough exercise, not too much stress, and last but not least: good sleep. Those are the key ingredients. Then you have a much better starting point to cope with those hormonal changes. Because yes, those hormonal fluctuations are simply inevitable, one way or another. Follow me on Instagram for inspiration and advice as well. Love, Viv
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Hot flashes causes & 10 tips to prevent them
Hot flashes are one of the most common symptoms of menopause. They often cause unpleasant symptoms, such as a sudden feeling of warmth, turning bright red, patches on the neck, and excessive sweating. These are annoying symptoms that you won't be happy about and that can sometimes put you in embarrassing situations. Like suddenly feeling very hot and turning red during a job interview or a presentation. Really not pleasant. In this blog, I explain what hot flashes are and give you tips on what you can do to prevent them. At what age do you start experiencing hot flashes? You can start experiencing hot flashes as early as around the age of 40. How often you get hot flashes varies from woman to woman. For some, it's a hot flash and that's it, while others have to deal with them for about ten years (or even more). If you are one of the unlucky ones, it is important to alleviate the symptoms as much as possible. We are happy to help you with that! But first, let's briefly consider why you suffer from those hot flashes? What is the cause of hot flashes? Hot flashes are caused by fluctuations in hormone balance, with a decrease in the hormone estrogen being a particular culprit. The heat center in your brain becomes dysregulated by these hormonal changes, and that can trigger those hot flashes. Can you prevent hot flashes? I'll give you 10 tips! It may not be possible to prevent these hot flashes entirely, but these are helpful tips that help reduce their frequency and intensity: 1. Clothing : natural materials and 'layers' Wear clothing made of natural materials, such as cotton or linen. Avoid synthetic fabrics. Dress in layers so that you can quickly remove one or more layers during a hot flash without having to sit in your bra. 2. Avoid triggers of hot flashes Spicy food, caffeine, and alcohol can cause or worsen hot flashes. Try to avoid or limit these. 3. Eat healthy and unprocessed Choose unprocessed fresh foods with plenty of healthy fats, sufficient protein, and moderate carbohydrates. No sugars. Try to eat 350-500 grams of vegetables daily, 2 to 3 pieces/portions of fruit, a handful of nuts, and regularly fish, shellfish, and poultry. Want to know more about hormone-friendly eating? Then read this blog. 4. Support your estrogens You support your estrogen production in a healthy way with cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, kale, and collard greens. 5. Stress management for hot flashes Stress can worsen hot flashes. Try to reduce stress through sufficient outdoor exercise (walking through the woods or on the beach is really good for you) and relaxation techniques such as deep breathing, meditation, or yoga. And increase your stress resilience with cold showers, intermittent fasting, and sauna visits (check if the latter feels right for you). See what gives you energy and add it to your schedule. Read this blog for advice. 6. Your liver is important for hot flashes Your liver breaks down hormones. Support your liver's function with healthy vegetables, sufficient exercise, and sleep. Drink little to no coffee and alcohol. Avoid exposure to hormone-disrupting substances in plastic packaging, canned goods, cosmetics, and cleaning products. 7. Guts - vegetables, vegetables & vegetables Your gut or digestion forms the basis of your (hormonal) health. Your gut, and specifically your gut flora, thrives on fiber-rich foods, which are found primarily in vegetables. That is why it is so important to eat two portions of vegetables daily. Also consider fermented foods, such as sauerkraut, kimchi, capers, and pickles. Your gut flora loves those too. 8. Ambient temperature : keep it cool Keep your surroundings cool with an air conditioner or a fan. Open windows and use thin cotton or linen sheets to sleep under. 9. Regular exercise for fewer hot flashes Regular physical activity can help reduce hot flashes, such as walking, swimming, or cycling. It is best to avoid training that causes you to overheat for the time being. 10. Sufficient sleep for adequate recovery Ensure you get enough sleep to help your body recover and improve your overall well-being. Also read this blog: Sleep better and more soundly? You can do that with these tips. How often do I get hot flashes? Every woman is unique. It is important to remember that every woman is unique and that hot flashes can therefore manifest differently in everyone, in terms of frequency and intensity. Who knows, you might even discover a pattern where you are specifically bothered by certain triggers. It can then be helpful to keep a diary to identify these patterns in hot flashes and determine how you can reduce or alleviate them as much as possible. How often you experience hot flashes is therefore primarily a personal matter. Some hardly suffer from them, but others are unfortunately confronted with them daily. Consult a gynecologist: if hot flashes are severe and interfere with your daily activities, a doctor may be able to recommend other treatment options, such as hormone therapy. Herbs are a good remedy for hot flashes These wonderful herbs have been proven to help with hot flashes: • Black cohosh (Actea racemosa) is also known as women's root. It is an herb to support you during the (pre)menopausal phase. This is the most commonly used herb to assist you during this period. · Red clover (Trifolium pratense) is a small plant with red flowers that you can commonly see in your own environment during the summer. Red clover helps with typical menopausal symptoms, such as hot flashes, night sweats, mood swings, and irritability. JOIN Fantastic 40+! To provide women with extra support during this phase of change, I have put together a wonderful new online program, Fanstastic 40+. I mentioned it briefly earlier. In it, I tell you everything you need to know to navigate this phase as smoothly as possible. Join us and remain the most radiant, energetic, and beautiful version of yourself. With as little trouble as possible from those annoying hot flashes. I wish that for you wholeheartedly. You can find all information about the Fantastic 40+ program via this link . Follow us on Instagram for inspiration and advice as well . Love, Viv P.S. You can always send me an email or ask via Insta if you want to know more about the herbs I mention.
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Anxious feelings before your period, here's what you can do about it
Many of you indicate that you sometimes experience feelings of anxiety. Often, the cause of this is hormonal, but that link is not always made immediately. For example, in the days before we get our period, we can experience a rollercoaster of feelings and emotions. This can be due to an imbalance in the hormones estrogen and progesterone . Before you get your period, your estrogen level drops, and sometimes the ratio between your estrogens and progesterone is disrupted, which can lead to unpleasant symptoms that may cause you to feel anxious or more depressed. Unfortunately, I hear this every day from women who approach me. Often, they just say that being a woman is no fun and that this is all just part of the deal. But... That really doesn't have to be the case! Okay, it is perfectly fine to have a slump or a bad day every now and then; we are all human. But when anxious feelings start to take over and you are really suffering from them, that is incredibly annoying. I can help you get these hormones back in balance. And you will see: fortunately, something can be done about those anxious feelings! In this blog, I give you 7 natural tips to help you reduce or completely prevent anxious feelings. 1. The right diet helps to lower estrogen and progesterone Examples of good foods include: Regularly eating cruciferous vegetables such as boiled or steamed broccoli, cauliflower, and Brussels sprouts. Because these help support your estrogen metabolism. In any case, I recommend eating plenty of vegetables for the vitamins and minerals, but also for the fiber, as this helps reduce excess estrogen. It is also important to eat foods rich in B6, such as eggs, fish, oats, and legumes, to support both estrogen and progesterone levels. But also consider vitamin C, which is a useful nutrient for optimal progesterone levels and for supporting the adrenal glands. You can find it in leafy greens, kale, kiwis, and lemons. 2. Being in nature helps with stress Spending time in nature can reduce feelings of anxiety. Even just 20 minutes in nature can drastically lower your stress levels and help you create a positive mental outlook. 3. Supplementation: magnesium Magnesium is an important mineral for us that is involved in many physical and mental processes. Our body consumes a lot of magnesium, especially during busy periods. This makes daily support often desirable. Foods rich in magnesium include very dark chocolate, avocado, leafy greens, nuts, and seeds. Most people do not get enough magnesium through their diet, and therefore supplementation may be necessary. 4. Social contacts during anxious feelings The hormone oxytocin, also known as the love hormone, is a powerful chemical that is released, among other things, when we have skin-to-skin contact. So, for example, when giving a nice hug. We also produce it when we have sexual intercourse, or when we feel happy in our social circles. Having positive connections with people is very important for us women and leads to more oxytocin. Oxytocin triggers serotonin, and this makes us feel happy. So my advice is: Cuddle away with your loved one and/or children or pet. That lowers our stress level. 5. Stress intensifies anxious feelings Of course, this is easier said than done. Stress and anxiety are connected. So, if you can reduce your anxiety, you automatically do the same with your stress level. Anything you do to minimize the production of stress hormones will also make anxiety less of an issue. Yoga, mindfulness, or good communication with people you love can lower your stress. 6. A good sleep routine helps to reduce those anxious feelings Speaking of sleep: most of us will experience more anxious feelings if we haven't slept enough. During the night, cortisol is supposed to decrease while melatonin increases. Protecting your circadian rhythm is incredibly powerful for creating balanced hormones. Sleeping well and enough (preferably 8 hours) is a must to keep those anxious feelings under control. 7. Adaptogenic herbs for anxious feelings Adaptogens are a group of herbs known for their ability to reduce stress and improve adrenal function. Our adrenal and ovarian functions are closely interconnected. When your body experiences stress, the brain can send a signal to the glands to produce stress hormones and lower progesterone production. This is an adaptive mechanism designed to help you survive, but it can also lead to feelings of anxiety about your period. Examples of effective adaptogenic herbs are: Rhodiola , Ashwagandha, Schisandra , Tulsi , Reishi mushroom, Cordyceps, and Maca.
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