Spring Into Action!

Spring Cleaning for Your Hormones: 5 Steps to feel like yourself again

Spring is a season of renewal—a chance to refresh, reset, and restore balance in your life. For women experiencing perimenopause or menopause, it's an ideal time to prioritize your health and take measures to reclaim your energy, confidence, and vitality. Hormonal imbalances might make you feel off-kilter, but with the right strategy, you can regain your sense of self.

Follow these five steps to "spring clean" your hormones and welcome a healthier, more balanced version of yourself:

1. Refresh Your Nutrition

What you eat has a profound impact on your hormones. A diet rich in whole foods, lean proteins, healthy fats, and fiber can support your body’s natural detoxification processes and promote hormonal balance. Focus on foods like:

• Leafy greens (e.g., spinach, kale) to support liver detoxification.

• Cruciferous vegetables (e.g., broccoli, cauliflower) to promote estrogen metabolism.

• Omega-3 fatty acids (e.g., salmon, walnuts) to reduce inflammation.

  
  

Avoid processed foods, added sugars, and alcohol, as they can disrupt hormone regulation and worsen symptoms like hot flashes or mood swings (1).

2. Prioritize Quality Sleep

Sleep is essential for hormone regulation, yet many women in perimenopause and menopause struggle with insomnia or restless nights. Poor sleep can disrupt cortisol (your stress hormone) and worsen symptoms like fatigue and brain fog.

• Establish a calming bedtime routine.

• Avoid screens at least an hour before bed to reduce blue light exposure.

• Consider natural sleep aids like magnesium or melatonin (2).

  
  

Consistent, restorative sleep can help you wake up feeling refreshed and energized.

3. Manage Stress Effectively

Chronic stress can wreak havoc on your hormones, particularly cortisol, which can lead to weight gain, mood swings, and low energy. Find stress management techniques that work for you, such as:

• Mindfulness meditation and pilates.

• Deep breathing exercises.

• Spending time walking outdoors to connect with nature.

  
  

Reducing stress can improve both your physical and emotional well-being during this transitional phase (3).

4. Move Your Body

Regular physical activity is a powerful tool for balancing hormones and improving symptoms like weight gain, low energy, and mood swings. Incorporate a mix of:

• Strength training to support bone health and muscle tone.

• Cardio to boost heart health and metabolism.

• Low-impact exercises like walking or pilates and gardening to reduce stress.

  
  

Consistency is key—find activities you enjoy and make them part of your routine (4).

5. Seek Professional Support

Navigating perimenopause and menopause can feel overwhelming, but you don’t have to do it alone. Partnering with healthcare professionals who specialize in hormone health can provide you with the tools, guidance, and personalized care you need to feel your best.

Follaine Health

When we opened the doors to Follaine Health in 2023, our goal was clear: help women get the most up-to-date and highly accessible help with their hormone imbalances, especially perimenopause and menopause.

Having worked with clients and patients, and going through menopause ourselves, we saw that many women feel unsupported, misunderstood, or even dismissed when seeking help for symptoms related to menopause and hormonal changes.

"Follaine" is an Irish term meaning vitality, balance, and well-being—values at the heart of our approach. In the spirit of our Irish roots and St. Patrick's Day, we're bringing you a special opportunity to reclaim your health and vitality.

🍀 Spring Into Action Special 🍀

Limited Time Offer: Sign up for one of our customized hormone balance programs between now and March 31, and you'll receive a $100 discount!

If you're tired of:

• Unpredictable mood swings

• Stubborn weight gain

• Frustrating brain fog

• Sleep disruptions

• Other symptoms of hormonal imbalance

  
  

Now is the perfect time to take action.

Click here to sign up for a complimentary call.

We look forward to working with you to help you feel your best again!

Amy & Brenda

Founders, Follaine Health

Introducing the Follaine Foundational Program

At Follaine Health, we understand the unique challenges of perimenopause and menopause. That’s why we’ve created the Follaine Foundational Program—a comprehensive, personalized approach to hormone balance and symptom relief.

What’s Included in the Foundational Program?

• Functional Health Evaluation & Advanced Biomarker Testing: Gain a deeper understanding of your body and hormonal health.

• 90-Minute Consultation with Brenda Green: Work with our Family Nurse Practitioner to create a personalized 6-part health plan tailored to your needs.

• Follow-Up with Amy Anci: Receive expert guidance on diet, sleep, stress management, exercise, supplements, and hormone therapy.

Key Benefits of the Program:

• Relief from common menopause symptoms like hot flashes, mood swings, low energy, and brain fog.

• A customized plan designed to help you feel vibrant, balanced, and confident again.

Why Choose Follaine Health?

At Follaine Health, we specialize in helping women navigate the complexities of perimenopause and menopause. Our individualized approach focuses on natural solutions and education, empowering you to take control of your health.

Book your call here or Contact us at info@follainehealth.com

This spring, let’s work together to refresh, rebalance, and restore your health. You deserve to feel like the best version of yourself—let’s make it happen!

References

1. Harvard T.H. Chan School of Public Health. “The Nutrition Source: Healthy Eating Plate.”

2. National Sleep Foundation. “How Hormones Affect Sleep in Women.”

3. Mayo Clinic. “Stress Management: Improve Your Well-Being by Reducing Stress.”

4. American College of Sports Medicine. “Exercise and Physical Activity for Older Adults.”