The relationship between circadian rhythm and menopause
Since our origins, our body follows a circadian rhythm (the rhythm of day and night), regulating daily bodily processes such as digestion, body temperature, metabolism, sleep, and the production of certain hormones. In the morning, cortisol levels rise, aiding in staying active and focused throughout the day. As night falls, cortisol decreases, and melatonin production begins, promoting rest and quality sleep.
However, perimenopause and menopause can disrupt this rhythm and melatonin production due to sensitivity to progesterone and estradiol. Unhealthy habits, not aligned with the circadian rhythm, such as late dinners, caffeine or alcohol consumption, late-night work, travelling or stress factors, can lead to difficulties in a healthy melatonin production and consequently to physical, mental, and cognitive issues.
Here are some ideas on how to ensure a healthy melatonin production during menopause:
🦠 Care for your gut microbiota with a diet rich in natural fiber and probiotics because 90% of serotonin, a melatonin precursor, is produced in the intestines. For more detailed information, check out my blog.
🌰 Increase magnesium in your diet through food sources or as a supplement, with magnesium bisglycinate being a recommended option.
🥚 Include eggs in your diet for their richness in vitamin B7, promoting better sleep.
🍽 Maintain a balanced intake of proteins, fats, and healthy fiber throughout the day to stabilize blood sugar levels.
🌞 Maximize exposure to natural daylight during the day.
😴 Take a quick nap or break around 2 pm.
☕ Avoid caffeine consumption after 2 PM.
🏋️ Exercise between 5 - 8 pm.
🚫 Refrain from consuming alcohol or sugar before bedtime.
🌒 Start slowing down after 9 pm.
🌿 Incorporate relaxing herbs such as valerian, melissa, passionflower, hops, lavender, or chamomile through essential oils for baths or pillows, or as bedtime teas.
🌙 Use soft yellow bulbs instead of white light at night.
🛌 Keep the bedroom dark, cool, and well-ventilated for optimal sleep conditions.
📴 Switch off tech devices after 10 pm.
Embracing the natural rhythm of your body, respecting circadian rhythms, and nurturing melatonin production can transform your menopausal transition. Prioritize self-care, follow these tips, and embark on a journey to reclaim restful nights and a revitalized sense of well-being during this significant phase of life.
