No Products in the Cart
I’m sure I don’t have to tell you that as you age, you’ll start to notice certain, ahem, changes to your body and mind. And let’s face it, most of these changes aren’t desirable.
We’re talking about thinning skin, brittle hair, forgetfulness and brain fog, and weight gain.
Then there are those changes that are specific to women: hot flashes, low libido, dry and itchy lady parts, and all sorts of uncomfortable issues caused by an aging pelvic floor (think heaviness or pressure down there, pee leaks, and weak orgasms).
And those are just the changes that we can see and feel. As you age, your bones weaken, your cholesterol typically increases, and so does your blood pressure.
Did you know that many of these unwelcome changes are linked to your hormones? (1) Yep, in many ways, things start to head south as your body's own estrogen and progesterone levels decline, right alongside age itself.
But what if you could support your body through these changes? What if simple habits and everyday choices could help you feel more at ease through this transition into menopause?
Wouldn't you rather work alongside your body to make it stronger... and nourish it with holistic, healthy habits?
Here are my top 10 natural and holistic ways to reverse aging and feel young again! Check them out below.
1. The Basics of Healthy Eating for Women Over 40
Let's start with the basics. What you put in your body is crucial to maintaining good health, hormone balance, and reversing aging. Eating a diet rich in fruits and vegetables, lean protein, and healthy fats will give your body the nutrients it needs to thrive.
Eating right doesn’t have to be boring, bland, or complicated either. I mean, who doesn't love a good avocado or a handful of berries?
When choosing animal products, try to buy grass-fed, free-range, and organic if at all possible. Organic veggies and fruits (and lots of them!) should make up the base of your diet.
And avoid processed foods, sugar, and refined carbohydrates as much as possible.
I add my Total Fem Collagen, from my own line, Rootganic, for extra protein.
2. Get Fit And Keep Your Hormones In Check
We all know regular exercise is important for our health, but did you know it's also key to keeping your hormones in tip-top shape? Gentle, easy movement can help lower cortisol, while hard sessions raise it for a while. (2) Cortisol is a stress hormone, and when it stays high, it can push your blood sugar and your blood pressure up.
The federal activity guidelines recommend about 150 minutes of moderate-intensity exercise a week, which works out to about 30 minutes on most days. (3) You can mix it with weightlifting, cycling, swimming, or even a dance class. What matters is just getting in the movement. One of my favorite ways to exercise is to walk after meals. It really can be that simple!
Exercise makes you feel better and look better too, which makes you feel better. It creates a constant feedback loop of positivity!
The easiest way to get in some great exercise and build strength (all at home!) is my Fit Strong Balance Program, built with your pelvic floor in mind.
3. Create A Sleep Sanctuary For Better Hormone Health
Quality sleep is essential for maintaining good health and keeping your hormones happy. Most adults do best with about 7 to 9 hours of sleep a night, so create a comfortable, dark, and quiet sleep environment. Your body literally restores itself when you're asleep, so this isn’t something to skimp on. Remember, sleeping isn’t laziness, it’s essential for your health! (4,5,12)
4. Stay Fit By Strengthening Your Muscles And Fascia
As you age, your muscle strength tends to drop, and the hormone shift at this stage is one reason. Your pelvic floor is a muscle too, so that includes it. That means you've got to start making muscle building and fascia care a priority. Load is what builds muscle, and protein feeds it when you pair it with your training. Whether you choose to lift weights, practice yoga, or just take a nice brisk walk, you'll be giving your body the support it needs to stay strong and healthy. Plus, who doesn't love a little muscle definition?
5. Vitamin D: Good for Your Bones and More
Vitamin D plays a role in many of your body's tissues. Morning light is good for how you feel and for your body clock, but how much vitamin D you make from the sun depends on the season, where you live, the time of day and your skin tone. So ask your clinician about checking your level, and whether a vitamin D supplement makes sense for you. Vitamin D helps keep your bones strong and your immune system healthy, so make sure you're getting enough of it! (6)
6. Reduce Stress- Say Goodbye to Cortisol and Hello to Peace of Mind
Chronic stress can have a negative impact on the body and mind, that’s for sure. Stress can boost the hormone cortisol in your body. And cortisol in large quantities is terrible for your body and brain. (7) Cortisol is also one reason weight tends to settle 'round the midsection, along with the hormone shift at this stage and age itself. (8,9)
So be sure to take some time each day to relax, unwind, and tend to your soul. Whether it's yoga, meditation, or deep breathing, find a stress-reducing activity that works for you and make it a regular part of your routine. Learn how to just say “no” when it comes to drama, judgment, and taking on too much.
7. Know Your Part in This Stage
Your hormone production may be slowly dropping off, but that doesn’t mean you’ve got to lie down and take it!
And here’s the thing: hormone replacement therapy (HRT) is one option, and it can help many women. Whether it's right for you is a decision for you and your prescriber.
Whatever you decide, there's also a part of this stage that's yours. How you eat and move. How you sleep. How you handle stress, drink your water, and go after what matters to you. That's what ways 1 through 6, and 8 through 10, are all about. That part is yours, and you can start on it today.
Total Fem Hormone Balance
I created Total Fem Hormone Balance for women through and after menopause, because I wanted a formula made for this stage of life.
It has six ingredients, listed by their label names: Sage Leaf Extract, Sarsaparilla Root Extract, Alfalfa Leaf Extract, Wild Yam Root Extract, Primrose Flower Extract and Clary Sage Oil. It's made in the U.S.A. in an FDA registered facility, it's third party lab tested, and it's soy, gluten and dairy free and non-GMO.
Taking hormone therapy or any other prescription? Bring the Total Fem Hormone Balance label to your prescriber and ask before you start.
Learn more about Total Fem Hormone Balance here.
8. Hydrate, and Sip Smart
Drinking enough water is essential for maintaining good health, and it supports your skin and your body's moist tissues in general...so don't skimp on the agua, friends.
Drink enough through the day, mostly water, and sip it steadily rather than all at once. Let your thirst, and pale yellow urine, be your guide. Cutting back on sugary drinks and alcohol is a good habit, too, and alcohol and caffeine can irritate your bladder.
9. The Dangers of High Blood Sugar
Did you know that insulin is a hormone? And did you also know that about half of Americans 65 and older have prediabetes? And many people don’t even realize that their blood sugar is becoming a serious problem for them. (10)
It’s really scary to think about the effects of insulin resistance on your body and mind. If left unchecked, high blood sugar can lead to a whole host of serious health complications.
Eating a whole foods diet is one of the biggest things you can do to lower your risk of insulin resistance. Walking after meals can also help soften the rise in your blood sugar after you eat, so move as much as you can.
10. Find Your “Big Why”- Go For Your Big Dreams
Finding your purpose and motivation in life can help you to stay motivated and focused on reversing aging and maintaining good health. Whether it's starting a new hobby, traveling, or spending time with loved ones, find what makes you happy, and then pursue it. You only get one life to live, so don’t waste your precious life without going for your big dreams and goals.
Is It Really Possible To Reverse Hormone Aging?
Some scientists believe that in the near future, we’ll actually be able to reverse the aging process (11)…but until then, try bringing these 10 things into your routine, and you'll be well on your way to feeling and looking your best, well into your post-menopausal years.
As with any new supplement or exercise program, always check in with your MD or local caregiver.
And if you’re ready to say “yes!” to support made for this stage of your life, be sure to check out my Total Fem Hormone Balance right here.
References:
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Isa Herrera, MSPT, CSCS is a licensed physical therapist, international best-selling author, and a leading pelvic floor and women's health specialist.
She holds a BA in Psychology and Biology from Fordham University and a Master of Science in Physical Therapy from Hunter College.
Over the course of her career, Isa has helped more than 21,000 women heal from pelvic floor dysfunction, vaginal pain, incontinence, and intimacy challenges.
She pioneered integrative modalities including Maya Abdominal Massage, Low Level Laser Therapy, Sound Healing, and Andean Energy Techniques at Renew Physical Therapy, her NYC-based healing center, where she has practiced since 2005.
Isa is the author of five books on pelvic health, including the international best seller Female Pelvic Alchemy and Ending Female Pain: A Woman's Manual.
She is the founder of PelvicPainRelief.com, an online school dedicated to helping women and health professionals access evence-based pelvic floor education.
