Morning Habits for Hormone and Gut Health: A Guide for Women in Perimenopuase and Menopause

In this week’s missive, I want to have a heart-to-heart about something that can profoundly impact how you feel every day: your morning habits.

Morning Habits and Menopause

If you’re navigating the waters of perimenopause or menopause, you may have noticed how important it is to take care of your hormone and gut health. The good news? Small changes to your morning routine can make a world of difference. So let’s dive into some simple yet powerful morning habits that can help you feel more balanced, energized, and vibrant!

Hydration: The Foundation of Your Morning

After a long night’s sleep, your body is thirsty and ready for a fresh start. Kick off your day with a glass of water. Bonus points if you spice it up with a slice of lemon, ginger, or even a few mint leaves. Hydration helps support digestion, flushes out toxins, and can even help alleviate some of those pesky menopause symptoms like hot flashes.

Aim for at least 16 ounces within the first 30 minutes of waking up. Your body will thank you.

Eating a Balanced Breakfast: Fuel for Your Day

It’s essential to start your day with a balanced meal. Think of breakfast as the fuel that powers your engine. Incorporate a mix of protein, healthy fats, and fiber to keep your energy levels stable and your hormones happy.

Try scrambled eggs with spinach and avocado, or a smoothie made with Greek yogurt, berries, and a sprinkle of flax or chia seeds. These choices not only keep you satisfied until lunch but also support gut health and hormone balance. Remember that skipping breakfast can lead to blood sugar dips, which can exacerbate mood swings, energy crashes, and extra cravings later in the day.

Practice Mindfulness: Set the Tone for Your Day

Mornings can be hectic, but taking even a few minutes for mindfulness can set a positive tone for your day. Whether it's a few deep breathing techniques, meditation, Tapping, or journaling, being present and setting an intention for the day can help reduce stress and improve overall well-being. Stress can wreak havoc, as we all know, on hormone levels, so finding that calm center is essential. Even just 5 minutes of focused breathing can make a difference.

This simple grounding technique is great for taking a moment of calm in a chaotic morning. Sit with your feet on the ground and your back and neck straight. Take three slow breaths - inhaling through the nose and exhaling through the mouth. Now close your eyes. Feel your body. Take a moment to become aware of the sensations of your feet on the ground, the chair beneath you, and your clothes resting softly on your shoulders. As you sit with these sensations, see if you can discover where you feel gravity the most at this moment. Is it your left heel where it contacts the floor? Is it the top of your head as it balances on your spine? There’s no right answer. Just observe and feel that connection to the earth grounding and centering you. Hold this awareness and take three more slow breaths. Gently open your eyes and carry this sense of connection and solidity with you into your day.

Limiting Caffeine: Find Your Balance

Ah, Caffeine! Many of us rely on that morning cup of joe to kick start our day and envelope us in warm comfort. While it’s perfectly fine to enjoy your coffee, moderation is key, especially during perimenopause and menopause. Too much caffeine can lead to increased anxiety and disrupt sleep patterns. If you notice jitters or a racing heart, consider cutting back to one cup per day, or swapping one of your cups for herbal tea. Your body will appreciate the break.

Avoiding Sugars: The Sweet Trap

Let’s get real about sugar. It’s everywhere and it can be sooo tempting! But, refined sugars can spike your blood sugar, boost inflammation, and lead to mood swings and cravings. Consider swapping out those sugary cereals and breakfast pastries for fruits, grains, and unsweetened options. Your gut with be happier, and your hormones will stay more balanced throughout the day.

The Importance of Consistency: A Long-Term Game Plan

I cannot emphasize enough the power of consistency. Building healthy morning habits, or any new habit, takes time, and it's okay to start small. Pick one or two small changes to focus on and gradually build from there. Over time, these small changes accumulate and lead to significant improvement in your hormones, your gut health, and your overall well-being. It’s not about perfection here: it’s about steady progress and finding what works best for you.

I hope these tips inspire you to revamp your morning routine for better hormone and gut health. You deserve to feel your best every single day. Embrace these habits with love and compassion for yourself. And remember you’re not alone on this journey - I’m here cheering you on every step of the way. Let’s take these small yet impactful steps together toward a healthier, happier you.

Here’s to you and your vibrant mornings!

Morning Habits for Hormone and Gut Health: A Guide for Women in Perimenopause + Menopause