Candice Baker Life Coach

Tag: perimenopause

  • Menopause Mayhem Vol 3: When Did Insulin Become The Enemy?

    MENOPAUSE MAYHEM VOLUME 3: WHEN DID INSULIN BECOME THE ENEMY?

    Ok, these fans might be overkill for hot flashes, but I’m sure every woman over 50 wishes they would fit in her handbag!
    :

    Have you noticed that your eating plans stopped working, and that spare tyre is growing? Here is some advice based on the fight between oestrogen and insulin in your body right now.

    Eat 3 protein meals per day instead of 5. Even it used to work for, it might not anymore.
    This is because as oestrogen maintains insulin sensitivity, and as it drops, women can become insulin resistant.

    Not only might your go-to meal plan stop working…it might actually be sabotaging you.
    This is because the peri/menopause hormonal shift triggers increased abdominal (visceral) fat storage, reduced metabolic rate, and higher, harder-to-manage blood sugar levels. These changes, often compounded by poor sleep, make cells less responsive to insulin.

    Eating 3 times daily will spike your insulin 3 times, instead of 5. So, if you’re feeling like you need a chocolate, have it straight after a meal instead of as a separate snack for the same reasons.

    Quit the shakes and have a smoothie instead.
    Amino acids in protein shakes, particularly whey protein, primarily cause a significant spike in insulin. Protein shakes, especially whey, are highly insulinotropic, meaning they stimulate the pancreas to release insulin.
    A homemade smoothie can be a better option for avoiding insulin spikes than a typical shake, but only if it is designed with high fiber, healthy fats, and protein, and is low in sugar. Hint: skip the fruit juice.

    Heart rate
    Your heart rate can spike your cortisol levels in peri/ menopause, with your oestrogen on an extended vacation. The ideal formula is to subtract your age from 180, to give you a ceiling in beats per minute.
    The best exercises for menopause combine strength training (lifting weights, bands) to build bone density and reverse muscle loss, with cardiovascular exercise (HIIT, walking, cycling) to manage weight and heart health. Just keep an eye on your heart rate to prevent cortisol from flooding your system. Recommended routines include 2.5 hours of moderate activity weekly, incorporating yoga for stress reduction and mobility.

    Fiber
    To reduce bloating, add more fiber to your meals with a sprinkle of psyllium husk, especially if you’re eating pasta or a smoothie that is low on fibre.

    Tonics
    Try Black Cohosh (hot flushes, night sweats) and Dandelion (white tongue, liver detox)
    Or
    Milk Thistle (inflammation) and Chastree/Agnus Castus (Hormone imbalances)

    I am a wellness coach, traditional doctor and life coach based in Johannesburg. You can send me a WhatsApp to book an appointment on +27833613255

    “Your most aligned life is crafted, element by element”

  • Menopause Mayhem- Volume 2: Homicidal Rage.

    MENOPAUSE MAYHEM VOLUME 2: HOMICIDAL RAGE

    Now everybody gets a little cross from time to time. Sometimes even for no reason, and that is a fine and human thing. But what happens when your oestrogen bottoms out, your progesterone is in decline and those well worn dopamine channels run dry?

    Aside from developing a dark sense of humour and dry wit, your people pleasing seems to wither away and is replaced with an undeniable urge to slap people!

    Rage during menopause is caused by fluctuating hormones (estrogen, progesterone, testosterone) impacting brain chemicals like serotonin, leading to mood instability. Combine this with physical symptoms like sleep loss, hot flashes, and stress, and your irritability is going to go through the roof. That shopping list that your partner keeps leaving in the kitchen is likely to get stapled to his forehead, whereas the old you would have sent a photo on WhatsApp or just gone to the shops yourself.

    Emotional sensitivity is increased too when these hormones wobble or bottom out completely, creating a difficult situational cycle for everyone to endure. Estrogen changes affect mood-regulating brain areas and neurotransmitters, while increased cortisol from stress further fuels anger, making everyday triggers feel overwhelming. And lets not even talk about what the damn cortisol is doing to your previously slim waistline…

    The Chemical Cascade explained.
    Estrogen and Serotonin: Declining estrogen levels disrupt serotonin, a “happy chemical” that regulates mood, leading to irritability and anger. This is why you are far more likely to tell people what you really think these days. No more sugar coating anything (because you probably are it all at midnight)
    Hormonal Rollercoaster: The fluctuating, rather than steady, decline of hormones makes mood swings unpredictable, similar to puberty. Things you used to brush off are suddenly wildly irritating. And although it’s great to hold people accountable for their misdeeds, murder is probably going a step too far!
    Cortisol & Stress: Menopause can heighten the stress response, increasing cortisol (the stress hormone), which amplifies irritability and emotional sensitivity, making it harder to cope.
    Neurotransmitter Imbalance: Reduced estrogen also lowers GABA, a calming neurotransmitter, which diminishes your ability to self-soothe.

    So what to do when your mood-regulating brain chemicals are fucking with your chi?
    Consult a Doctor who is well educated on menopause. Possibly a female for more knowledge and enpathy. Discuss hormone replacement therapy (HRT) or other treatments for severe symptoms.

    Find a menopause coach or wellness coach who can recommend natural supplements and holistic supplements to help you self-soothe. Explore how Dialectical Behaviour Therapy can help you, there’s even an app for this called Liven.

    Manage your stress by practicing mindfulness (living in the moment), try joining a yoga or meditation class. Exercise, put your bare feet on the ground and find creative outlets like pottery, painting or making sour dough to channel your emotions.

    And finally, optimize your lifestyle. Start by prioritizing sleep and staying hydrated. Your wellness coach can assist with a balanced diet that can also reduce cortisol levels (magnesium and B vitamins help). Swop out your coffee for cacao and sugar for honey. Find a calm space to retreat to when those murderous impulses rise, take a bubble bath and lock the door. (Yes please, it’s called boundaries)

    At the end of the day, menopause can be a real shit show. But it’s your shit show so try to implement some of these before you become one of those bad things that happen to good people.

    You’ve got this babe, just make a start and see how your life can change and grow through all of this.

    I am a holistic life coach and wellness coach, with a special interest in relationships and woman empowerment.
    T/DR Candice Baker
    00013133614
    You can book a session with me on WhatsApp
    +0027833613255

    “Your most aligned life is crafted—element by element.”

  • When Menopause Hijacked My Body

    WHEN MENOPAUSE HIJACKED MY BODY

    Menopause. We’ve heard about it, whispered conversations amongst women of a certain age, secret conversations between friends. It’s the thing no woman talks openly about, because she doesn’t want to feel old or admit her age.

    Or perhaps she is dreading the middle aged spread, in denial about the rage, and blaming the world for her mood swings. (Yes, it’s still your fault, but she may have overreacted a tad). And when it hits, it takes no prisoners. Your partner will fear you, your kids will think mom’s gone off the reservation and your GP wont know what to do with you.

    So here’s what I have worked out along the way. It can be a good thing, giving less fucks and speaking your mind more. Creating better boundaries and stepping out of your mother role and into a new journey as a wild woman. Wise, independent, free.

    But the downside is real too, menopause is associated with increased inflammation in the body, a phenomenon sometimes referred to as “inflammopause”.
    This is primarily due to declining estrogen and progesterone levels, which have anti-inflammatory effects. The shift towards a pro-inflammatory state can contribute to various menopausal symptoms and increase the risk of certain health conditions.

    As a result you may experience:

    1. Hormonal Changes:
      Estrogen and progesterone, which decline during menopause, have anti-inflammatory properties.
      Their reduction leads to an imbalance in cytokines, shifting the body towards a more inflammatory state.
    2. Inflammation and Menopause Symptoms:
      -Joint pain:
      Reduced estrogen can affect joint health, leading to pain, stiffness, and increased risk ofosteoarthritis.
      -Fatigue:
      Increased inflammation can contribute to lower energy levels.
      -Weight gain:
      Menopause can lead to weight gain, which can further exacerbate inflammation.
      -Mood changes and depression:
      Inflammation has been linked to mood changes and an increased risk of depression.
    3. Increased Risk of Chronic Diseases:

    I can help you with managing Inflammation During Menopause:
    -Diet:
    Eating a diet rich in fruits, vegetables, and omega-3 fatty acids can help reduce inflammation.
    -Exercise:
    Regular physical activity can help lower inflammation and manage weight gain.
    -Stress management:
    Stress-reducing activities like yoga, meditation and spending time in nature can help lower inflammation.
    -Prioritize sleep:
    Poor sleep can increase inflammation, so establishing a regular sleep routine is important.

    *I offer yoga and aerial classes in Benoni and Bedfordview đź’“

    *I offer meditation

    *I can help with anti-inflammatory diet tips

    *I have designed a beautiful range of holistic supplements to support you on your menopause journey.


    I am a wellness coach, and have spent the last 3 years figuring out menopause and it’s effects on the body.
    Send me a message to arrange a wellness consultation with me.
    I can help.
    WhatsApp 0833613255