How Can Melatonin Levels Help In Perimenopause?
Melatonin decreases with age and so lower levels can be problematic for perimenopausal women. Melatonin is involved in regulating normal sleep-wake cycles but melatonin may have other benefits in perimenopausal women.
Melatonin has been shown to help reduce menstrual pain, pain with sex and pain with urination or having a bowel movement.
Research shows that melatonin can significantly improve bone mass which becomes more of an issue as we go through menopause.
“Melatonin is known for its potent antioxidant and anti-inflammatory properties. Oxidative stress produces Reactive Oxygen Species (ROS) and is usually promoted by ageing, which can lead to excessive bone resorption.”*
How can we boost melatonin naturally?
The thyroid gland releases hormones which help regulate your metabolism. When the thyroid makes less of these hormones, the metabolism slows down causing us to burn less energy and making it easier to gain weight.
Avoid phone and computer screens at least 90 minutes before bed. Wear blue light blocking glasses in the evening a few hours before bed like the ones from BonCharge (Use discount PIPPA15)
Make sure your bedroom is completely dark!
Eat a diet with adequate magnesium. Think leafy greens, nuts, seeds, legumes, avocados, dark chocolate
Ensure your levels of B6 are adequate as it helps with melatonin production. My B Complex is perfect for all the B’s!. My Mood & Sleep has B6 as well as other nutrients to support serotonin production (the precursor to Melatonin).
Don’t forget to get morning sunlight. It suppresses melatonin so that cortisol can rise and help us feel awake and energised, creating the correct circadian rhythm so that cortisol reduces at night allowing for melatonin to rise. High cortisol at night suppresses melatonin. If you identify with the ‘Cortisol type’ in my new book 'Eat Right, Lose Weight’ , you’ll want to read that chapter to learn how to balance those symptoms.
*Source:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7979260