Reclaim

• Support your gut health! The gut is the center of our health and impacts our bodies ability to detoxify excess hormones, keep inflammation in check, and reduce PMS symptoms. Eating a variety of plant foods such as starchy vegetables, leafy greens, and fermented foods while avoiding processed foods, added sugars, and alcohol will help to feed your microbiome and keep your gut happy!
• Move your body with low impact and gentle exercise such as walking, pilates, yoga, or stretching. This will help to stabilize cortisol levels while promoting blood circulation which can help to reduce cramps and boost mood.
• Include healthy anti-inflammatory omega 3 fats that work at reducing inflammatory prostaglandins, which can promote symptoms like menstrual cramps. Omega 3 food sources include wild salmon, trout, sardines, oysters, herring, flaxseeds, chia seeds, and walnuts.
• Manage your stress through mindfulness activities like meditation, breathwork, nature therapy, or yoga. Excess cortisol can throw off our hormones by interfering with ovulation and progesterone production and make PMS symptoms worse.
• Make sure you’re having a bowel movement every day in order to move any excess estrogen out of the body. If you’re struggling with constipation you can start with increasing your water and fibre intake as well as regularly moving your body throughout the day.

• Make sure you are eating enough! Skipping meals, dieting or undereating can interfere with the production of sex hormones and result in missing periods.
• Keep your blood sugar balanced with regular meals containing healthy fats, protein, and complex carbohydrates and avoid added sugars in your diet.
• Don’t go too hard on the workouts! Extreme exercise can cause alterations in stress and thyroid hormones, impacting ovulation and regular menstruation.
• Check for nutrient deficiencies like magnesium, B vitamins, zinc, vitamin C, and vitamin D which can impact menstruation. Ensure you are eating a nutritious well-rounded diet and supplement with vitamins and minerals where needed.
• Drop your stress by regularly engaging in relaxing activities and taking time for self care. Stress is not a friend to your hormones!
• Go to bed earlier to support your circadian rhythm. Our 24 hour clock has a direct influence on hormones and getting to bed at a reasonable hour while prioritizing enough time for quality sleep is a must for establishing hormonal balance.

Perimenopause is the period leading up to menopause, marked by the irregular production of these hormones. Specifically, estrogen levels tend to fluctuate wildly, causing a variety of physical and emotional symptoms. This phase can last for several years and typically begins in a woman’s 40s, although it can start earlier.

 

 

Symptoms of Perimenopause

Symptoms of perimenopause can range from mild to severe, and they vary from woman to woman. Common symptoms include irregular periods, hot flashes, night sweats, mood swings, sleep issues, and changes in sexual desire. Some women may also experience cognitive changes, like forgetfulness or difficulty concentrating. It’s important to remember that these symptoms are a normal part of the transition into menopause. They’re not a disease or a disorder, but a natural phase of life.

 

 

Estrogen and Perimenopause

During perimenopause, the levels of estrogen in a woman’s body begin to decrease naturally. This period, often marked by irregular menstrual cycles, can start several years before menopause. Indications of changing estrogen levels during perimenopause may include hot flashes, night sweats, mood swings, sleep disturbances, vaginal dryness, and irregular periods. It’s important to note that each woman’s experience may differ, and these symptoms can range from mild to severe.

Estrogen Dominance and Its Role in Perimenopause

Estrogen dominance refers to a condition in which a woman’s body has high levels of estrogen in relation to progesterone. This hormonal imbalance may occur naturally during perimenopause when the decline in progesterone may outpace the decrease in estrogen. As a result, even though the overall levels of estrogen are falling, the relative presence of estrogen could be higher than that of progesterone, leading to symptoms of estrogen dominance.

Symptoms of estrogen dominance may overlap with those of perimenopause and include heavy or irregular periods, bloating, breast tenderness, mood swings, and sleep disturbances. Some women may also experience weight gain, particularly around the abdomen and hips, and decreased sex drive.

Estrogen dominance can be managed effectively with lifestyle changes found in this QR code, and high-quality supplements like Reclaim hormonal support by Aeryon Wellness.

 

 

Progesterone and Perimenopause

During perimenopause, the production of progesterone starts to decline, which may result in an estrogen-dominant state. This imbalance can intensify the symptoms of perimenopause, causing irregular periods, mood swings, sleep disturbances, and weight gain. It can also lead to more severe conditions such as uterine fibroids and endometriosis, both of which are linked to excessive estrogen levels.

Lower levels of progesterone during perimenopause can also result in other physiological changes. For instance, it can affect the quality of sleep, as progesterone has a sleep-promoting effect. Reduced levels of this hormone can therefore contribute to insomnia or sleep disturbances. Snooze (melatonin free) and Sleep N Beauty (contains melatonin) are both options that can support a good nights sleep.

Perimenopause, often referred to as the menopausal transition, is the phase in a woman’s life leading up to menopause. During this period, the ovaries gradually begin to produce less estrogen. It typically starts in women’s 40s, but can begin in their 30s or even earlier. Perimenopause lasts up until menopause, the point when the ovaries stop releasing eggs. During perimenopause, women may experience a wide variety of symptoms, such as irregular periods, hot flashes, sleep disturbances, and emotional changes.

 

As a woman transitions through perimenopause, the body experiences significant fluctuations in hormone levels. Estrogen and progesterone, hormones responsible for regulating the menstrual cycle, are produced in varying amounts. This erratic hormone production can lead to the diverse symptoms that characterize perimenopause. Additionally, the levels of androgens, a group of hormones that includes testosterone, may change and contribute to symptoms like changes in body composition or libido. Understanding these hormonal shifts is crucial for managing perimenopausal symptoms effectively.

 

To navigate perimenopause with greater ease, holistic approaches can provide substantial relief and support overall well-being. Lifestyle modifications like maintaining a balanced diet rich in phytoestrogens, minerals, and vitamins can help manage hormonal fluctuations. Regular physical activity, including strength training and yoga, improves mood, sleep, and bone health. Stress reduction techniques such as meditation, deep-breathing exercises, or cognitive-behavioral strategies are beneficial in mitigating emotional changes. Additionally, fostering social connections and seeking support from family, friends, or perimenopause support groups can be incredibly valuable during this transition along with support supplements like Reclaim. It is essential for women to consult with healthcare providers to discuss symptoms and explore both traditional and complementary therapies that align with their individual health needs.

Lifting weights is an excellent way to bolster hormonal health. Regular weight training stimulates the production of a variety of key hormones that play critical roles in your body’s growth, metabolism, and overall health. For example, it triggers the release of endorphins, often referred to as ‘feel-good’ hormones, which help to alleviate stress and boost mood.

Additionally, weightlifting promotes the release of growth hormones and testosterone, which aid in muscle growth and repair. Therefore, incorporating weight training into your routine can result in a more balanced hormonal profile, leading to improved physical health and emotional well-being.

 

 

For the upper body, consider the following exercises:

1. Push-ups – 3 sets of 10 reps. This exercise targets the chest, triceps, and shoulders.
2. Pull-ups – 3 sets of 8 reps. A great exercise for the back and biceps.
3. Overhead Press – 3 sets of 10 reps. This engages your shoulders and triceps.
4. Bicep Curls – 3 sets of 10 reps. This exercise specifically targets your biceps.
5. Tricep Dips – 3 sets of 10 reps. This focuses on your triceps and also works your shoulders.
6. Bench Press – 3 sets of 10 reps. A fantastic exercise for your pecs, triceps, and front deltoids.
7. Lateral Raises – 3 sets of 10 reps. This exercise isolates and works the lateral head of your shoulder muscles.
8. Barbell Rows – 3 sets of 10 reps. This is a brilliant exercise for your lats and rhomboids, among other muscles.
9. Dumbbell Flyes – 3 sets of 10 reps. This exercise is excellent for targeting the chest muscles, particularly the pectoralis major.
10. Reverse Flyes – 3 sets of 10 reps. A great exercise for the muscles in your upper back and shoulders.

 

For the lower body, consider these weight-bearing exercises:

1. Squats – 3 sets of 12 reps. Squats work your glutes, quads, and hamstrings.
2. Lunges – 3 sets of 10 reps per leg. Lunges target your quads, hamstrings, and calves.
3. Calf Raises – 3 sets of 15 reps. This exercise strengthens your calves.
4. Deadlifts – 3 sets of 10 reps. Deadlifts engage your hamstrings, glutes, lower back, and core.
5. Leg Press – 3 sets of 12 reps. The leg press is a comprehensive lower body workout that targets the quads, hamstrings, glutes, and calves.
6. Hamstring Curls – 3 sets of 10 reps. This exercise specifically targets the hamstring muscles.
7. Glute Bridge – 3 sets of 15 reps. The glute bridge primarily focuses on the glutes and also works the hamstrings.
8. Step-Ups – 3 sets of 10 reps per leg. This functional exercise targets the quads, hamstrings, and glutes.
9. Box Jumps – 3 sets of 10 reps. Box jumps are a plyometric exercise that improves lower body strength and explosive power, engaging the quads, glutes, and calves.
10. Walking lunges – 3 sets of 12 reps per leg. This variation of the lunge works the same muscles but also introduces elements of balance and coordination.

By incorporating these exercises into your workout routine, you can ensure a balanced, full-body training regime that optimizes hormonal responses for improved health and fitness.

Always consult a physician or other qualified health provider before beginning any new exercise regimen. This is particularly important if you have any pre-existing health conditions or if you have not been physically active for a long period. A health professional can assess your fitness level and suggest exercises that are appropriate for your personal health goals and capabilities. Remember, safety should always be your foremost consideration when engaging in physical activity.

Day 1

• Today is a new day.
• It holds possibilities and potential.
• It is mine to create.
• What happened yesterday is the past.
• I let it go.
• I have the ability to overcome whatever life brings me.
• I am luminous.
• I am blessed.
• I am grateful for who I am.
• I love my body.
• I shall focus on the good in my life.
• I am now creating my life exactly how I want.

Day 2

• Today I am full of energy.
• I feel empowered and in control.
• I can handle whatever life brings me.
• I trust my instincts.
• I follow my intuition.
• I let go of what no longer serves me.
• I stand in gratitude.
• I am exactly where I am supposed to be.
• I am happy and blessed.
• I love myself.

Day 3

• I trust myself.
• I trust my body.
• I listen to my intuition.
• I am on the right path.
• I am loved.
• My heart is open.
• My intentions are pure.
• I am not scared.
• My inner self always knows what to do.
• All is well and I am safe.

Day 4

• I am Brave.
• I am Smart.
• I am Strong.
• I am Beautiful.
• I am one of a kind.
• I am a gift.
• I am a blessing.
• I am a piece of the Universe.

Day 5

• I welcome this new day ahead of me.
• My heart and mind are open to the endless possibilities.
• I am filled with gratitude.
• I am in balance.
• I am at peace.
• I release all doubts and insecurities.
• I choose to act with love.
• I am whole and complete.
• I am here for a reason.
• Today is a wonderful day.

Day 6

• I am worthy of my dreams.
• I have the ability to overcome the challenges life presents me.
• I release the drama of my past.
• I am stepping into a powerful future.
• I am confident and courageous.
• I am grateful.
• I am blessed.
• I am strong.
• I am loved.
• I am enough.
• I am in charge of how I feel and today I choose joy.
• I am in charge of how I view my body and today I choose acceptance.
• This is my story.
• There will never be another just like me.

Day 7

• My body is strong
• And I am healthy.
• My body is a gift.
• And I am proud of my journey.
• My body supports me
• And I am thankful.
• I eat for energy and health.
• I listen to what my body needs.
• Food is my fuel and not the enemy.
• My purpose in life is not to lose weight.
• My purpose in life is to fall in love with myself each and every day.

Day 8

• Today I choose to love with an expanded heart.
• I will act and communicate with kindness.
• I choose to be thankful for all I have.
• I am exactly where I am supposed to be.
• I trust in the timing of my life.
• The Universe always supports and guides me.
• I will always have enough.
• Each day I have the opportunity to step fully into who I am destined to be.
• I am open.
• I am ready.
• I am blessed.

Day 9

• Today is Your Day.
• This day will only ever happen once.
• There will be no do-overs.
• So Forgive.
• Create.
• Dance.
• Inspire.
• Hope.
• Laugh.
• Dream.
• Love.
• Make a difference.
• Kiss her.
• Tell him how you feel.
• Inhale that sweet air deep into your lungs.
• Feel your heartbeat.
• Step forth into your life.
• Today is your day.

Day 10

• I am worthy of my dreams.
• I have the ability to overcome the challenges life presents me.
• I release the drama of my past.
• I am stepping into a powerful future.
• I am confident and courageous.
• I am grateful.
• I am blessed.
• I am strong.
• I am loved.
• I am enough.
• I am in charge of how I feel and today I choose joy.
• I am in charge of how I view my body and today I choose acceptance.
• I am in charge.
• This is my story.
• There will never be another just like me.

The best way to achieve a healthy hormone balance is by adopting a diet and lifestyle that is supportive of your hormones. This represents the foundation of healthy hormones and overall health in general.

Did you know that your needs change depending on where you are in your cycle? Find out below how you can best support your hormones throughout the month:

Focus on lighter foods such as raw fruits and vegetables, if you can handle them. Healthy fats improve ovulation and cervical mucus while fermented foods help to support healthy estrogen levels.

Legumes: black-eyed peas, green lentils, lima beans, mung beans, split peas

Vegetables: artichoke, broccoli, carrot, lettuce, parsley, peas, zucchini

Fermented foods: tempeh, sauerkraut, kefir, miso, natto, kimchi

Fruits: avocado, grapefruit, lemon, lime, orange, plum, pomegranate, cherry, rhubarb

Grains: barley, oat, rye, wheat

Exercise

• Cardio
• Dance
• Hiking
• Biking

Nutrition

Focus on plenty of fiber-rich and cruciferous vegetables to eliminate excess estrogen from the bowels. Brightly colored fruits and vegetables provide important antioxidants for healthy egg quality.

Vegetables: asparagus, bell peppers, Brussels sprouts, chicory, chard, dandelion, eggplant, endive, spinach

Fruits: apricot, cantaloupe, coconut, fig, guava, berries, tomato

Legumes: lentils

Grains: amaranth, quinoa, corn

Exercise

• Weight lifting
• HIIT
• Cycling
• Bootcamp
• Kickboxing
• Cardio

Focus on foods rich in nutrients specifically the B vitamins, calcium, magnesium, and vitamin C to boost progesterone, flush out excess estrogen, and reduce fluid retention and PMS symptoms. Fermented foods and root veggies will help you to curb sugar cravings, especially in the evening.

Fruits: apples, dates, peach, pear, raisin, orange, kiwi

Legumes: chickpeas, navy beans

Grains: millet, brown rice, quinoa, buckwheat

Nuts & Seeds: almonds, pumpkin seeds, sesame seeds

Vegetables: cabbage, cauliflower, celery, collard, cucumber, garlic, ginger, leek, onion, parsnip, pumpkin, radish, squash, sweet potato, dark leafy greens

Exercise

• Brisk walk
• Trail runs
• Pilates
• Higher intensity yoga
• Swims
• Easy bike rides

Focus on low glycemic and mineral-rich foods to reduce PMS and replenish restorative nutrients lost with bleeding.

Grains: wild rice, buckwheat

Fruits: berries, grapes, cranberries, watermelon, cacao, avocado

Legumes: kidney beans, adzuki beans

Vegetables: beets, kale, mushrooms, dark leafy greens, sea vegetables

Nuts & Seeds: sesame seeds, almonds, cashews

Animal protein: seafood, beef, lamb

Exercise

• Restorative yoga
• Pilates
• Walking
• Barre
• Stretching
• Light cardio

Reclaim diet lifestyle tips

• Include healthy fats at each meal to stabilize blood sugar and support healthy hormone production. Examples: avocado, nuts, seeds, coconut, wild fatty fish, olives…
• Prioritize stress management by incorporating relaxing routines during your day, especially upon waking and before bed. These could include meditation, deep breathing, bath, music, coloring, stretching, yoga…
• Keep your meals balanced with healthy fats, quality protein, and complex carbohydrates included at breakfast, lunch, and dinner. And don’t skip meals!
• Avoid caffeine, alcohol, and sugar which can cause a lot of stress on the endocrine system resulting in symptoms such as fatigue, PMS, cravings, and stubborn weight gain.
• Take care of your gut by including plenty of fruits and vegetables and fermented foods in your diet.
• Add 1–2 Reclaïm to your daily supplement routine for added support.

Calcium D-glucarate: Calcium D-glucarate decreases the body’s levels of the hormone estrogen, thus strengthening the defence against hormone-dependent cancers, such as breast and prostate cancers. Calcium D-glucarate also supports the liver in removing toxins from the body and decreasing LDL cholesterol.

Green Tea Extract: Green Tea Extract can promote weight loss, blood sugar regulation, disease prevention and exercise recovery. It can also help keep skin and liver healthy, reduce blood fat levels, regulate blood pressure and improve brain health.

Broccoli Sulforaphane Extract: Broccoli Sulforaphane has been found to be a very powerful antioxidant, antimicrobial, anticancer, anti-aging, neuroprotective agent. Studies also show this to be a very promising chemo-preventive agent against not only a variety of cancers but also against cardiovascular and neurodegenerative diseases and diabetes.

Diindolylmethane: DIM may help to prevent breast, uterine, and colorectal cancer. It is also used to prevent and treat premenstrual syndrome (PMS), breast pain and assist in weight loss.

Resveratrol: Resveratrol is a very unique estrogen modulator and has similar effects as the ingredient DIM. It balances estrogen levels based on the body’s needs. In some situations it acts as a phytoestrogen and encourages estrogen synthesis and in other situations it can block estrogen production.

Lion’s Mane: Lion’s Mane reduces anxiety and depression, helps repair nerve damage and may protect against dementia. Lion’s Mane also has strong anti-inflammatory, antioxidant and immune-boosting abilities and has been shown to lower the risk of heart disease, cancer, ulcers and diabetes.

Turmeric: Turmeric is a superfood with potent anti-inflammatory and antioxidant properties.

Chastetree: Chastetree supports the pituitary gland to reduce levels of follicle-stimulating hormone and increase luteinizing hormone, and thus reduces estrogen and increases progesterone levels. This supports ovulation, regular menstrual cycles, and helps avoid symptoms of hormonal imbalance. It also helps relieve digestive disturbances and menstrual cramps during menstruation.

White Yam: White yam benefits conditions such as premenstrual syndrome (PMS), hot flashes, menstrual cramps, vaginal dryness, low libido, and osteoporosis.

Vitamin B6: Vitamin B6 supports protein and glucose metabolism and the manufacture of hemoglobin. It also helps keep the lymph nodes, thymus, and spleen healthy.

Astragalus: Astragalus is an immune-boosting, anti-aging and anti-inflammatory herb. It is also used to support heart health, diabetes management, and other conditions.

Zinc: Zinc regulates immune function, affects learning and memory, supports wound healing, helps treat the common cold, and decreases the risk of age-related chronic disease.