If you’re looking for an alternative to HRT or just wanting to manage your symptoms naturally, phytoestrogens could be your new best friend!
What are Phytoestrogens?
They are natural plant compounds that are structurally similar to human oestrogen and can mimic the action of oestrogen in the body. This is particularly useful in menopause as by including them in your diet, you can trick the body into thinking you have enough circulating oestrogen and reduce many of the symptoms associated with falling levels.
There are many types of phytoestrogens but the most significant for menopause symptoms is the isoflavones, most commonly found in soy products, and lignans, most commonly found in flaxseeds.
Although they are only about one-thousandth as potent as human oestrogen, research shows they can help soothe menopausal symptoms and also protect against heart disease and osteoporosis. They may also help lower your risk of hormone-related cancers.
Nicki WilliamsPhytoestrogens – Mother Nature’s Little Helpers For Menopause Symptoms
For me, Easter time is very egg-citing (sorry!!). Not only is it a nice 4 day weekend, but it marks the end of a long winter (here in the UK) and the beginning of Spring, which is particularly welcome!
But just like Christmas, it’s a time of year that is full of temptations – all that delicious chocolate, not to mention the Hot Cross Buns and a few glasses of something to wash it all down. And if you’re a chocoholic like me, it can be tough to not go a bit crazy!
It might just be a long weekend but it can really mess with your hormones and put your ongoing sugar cravings on super charge.
So here’s a quick guide on how to enjoy the chocolate and get right back on track afterwards.
Nicki WilliamsHow to have your Easter treats and stay balanced!
Did you know that the gut is called ‘the second brain’ by scientists studying the gut-brain connection?
There’s constant messaging going on between the brain and the gut, so if the brain is stressed out, guess what? The gut is going to suffer. And if the gut’s out of balance, then that passes on to the brain!
So we know that stress has a big impact on your hormones, and it’s no surprise that stress can have a huge effect on your digestion, contributing to symptoms such as bloating, constipation, diarrhoea, gas, pain, reflux and more.
When your body senses danger (which used to be a lion attack, these days it’s just modern life!), your stress response kicks in, and you produce adrenalin and cortisol to keep you alive. Digesting your food is not going to be top priority when your brain thinks you’re facing imminent death! When you’re under constant stress, your digestion can really suffer.
Nicki WilliamsThe Gut-Brain Connection – How Stress And IBS Are Linked
When we hear about menopause, we are often hearing of symptoms and issues associated with declining levels of oestrogen. And when we are debating the pro’s and cons of Hormone Replacement Therapy (HRT), we are talking about oestrogen and/or progesterone replacement.
The thing is, the symptoms of menopause are not just down to those two hormones.
There are lots of other hormones at play during perimenopause and beyond, and if you have followed me for a while or read my book, you know that I talk a lot about the Feisty Four. These are the four hormones that can be the difference between sailing through menopause with no symptoms or having a really tough time.
These four hormones are interconnected, so if any one of them is out of balance, it can affect the others. Oestrogen is one of them, but if any of the other three are out, then it can not only affect how you feel but also your oestrogen and progesterone levels, so it can really make the difference between having awful symptoms and then having mild symptoms, or none at all.
Nicki WilliamsThe limitations of HRT – menopause is not all about oestrogen.
I’ve been a little bit obsessed with Lara Briden since I read her book The Period Repair Manual! I thought I knew everything about hormones until I started to follow her work.
With more than two decades of medical knowledge and practise behind her, Lara is getting the vital message out globally that period problems can be fixed without the band-aid solution of synthetic hormones.
Her work is SO important. I personally think her book should be mandatory reading for all girls in school so that they are fully aware of how their bodies and hormones work BEFORE they decide to take pill or other forms of hormonal contraception.
Going vegan is taking off in a BIG way. I get it, it seems like a great way to be healthier AND save the planet. But I do worry that people going vegan don’t have all the information they need to stay as healthy as possible. So I want to talk about how to avoid some of the pitfalls of a vegan diet.
Just to say, I personally am not a vegan, but I am all for individual choice, and respect for people making those choices. I am all for eating more of a plant based diet, that’s just a no-brainer. And some people do thrive on a purely vegan diet, but I do believe many of us need animal foods to feel our best.
If you do choose a vegan lifestyle, here are my top 5 tips to make it a healthy one;
Nicki Williams5 Tips For Happy Hormones On A Vegan Diet
Women are more susceptible to anxiety, it’s a fact! Recent studies found that women were twice as likely to suffer than men, and even more so in Europe and the USA.
Everyone feels anxious at times, it’s part of our stress response, it enables us to deal with danger so we stay alive. But when anxiety turns into excessive fear, panic and worry, it can have a devastating effect on both home and work life.
Many women find they become more anxious during peri-menopause and menopause, even if they have never had anxiety in the past. Physical symptoms can go along with these feelings, including sweating, palpitations, panic attacks, shaking, nausea and diarrhoea just a few.
Nicki Williams7 ways to help your anxiety during peri-menopause and menopause
How are your New Years resolutions going? If you’re anything like me, you might be finding January a really hard time to make lasting changes. It’s right after Christmas when we have been over-indulging and probably curled up on the sofa (or was that just me???).
It’s also COLD, and grey, and most of us are probably just feeling exhausted and a bit flat.
So, for me, it’s not the time of year for radical change, deprivation or extreme exercise! It’s actually a much better time for nourishment, nurturing and replenishing.
Why don’t we instead resolve to practice some SELF CARE?
Nicki WilliamsWhy Self Care Beats New Year Resolutions – My Top 10 Tips