Your individual Evaluation
💗 Thank you very much for your detailed information in the XbyX Check. Below you will find your results and your personal tips! 🌿
Your current hormonal phase
Based on your answers, you are likely in the premenopausal phase. This life phase is characterized by regular (or sometimes irregular) hormonal cycles and extends from the age of 20 to the first hormonal changes of perimenopause.
To get a clearer idea of where you are, it’s important to track your menstrual cycle now. The earlier you begin, the easier you'll recognize when your usual monthly rhythm changes and can respond accordingly. Perimenopause typically starts in your 40s so it’s good to keep an eye on things wherever you are now.
In premenopause, how can you best take care of yourself? Let’s dive in!
Did you know your body needs different nutrients more during the phases of your cycle? During your period, a diet rich in iron is beneficial. In the follicular phase, light and fresh dishes such as salads and fermented foods are ideal for your gut. Ovulation and the beginning of the luteal phase favour anything that is good for the liver and detoxification. Cruciferous vegetables and bitter substances found in kale, broccoli, bitter greens, onions, garlic, radishes or even bitter drops and plant extracts like those in Peri Balance are a good choice.
As you approach your period, complex carbohydrates with their B vitamins, omega-3s, and magnesium-rich foods become more important. Incorporating sufficient plant-based proteins and micronutrients, like Vitamin D and magnesium, into your diet is important for strong bones and muscles.
Step by Step
Gradual changes are the most successful. Focus on the most important step first. By the way, our name XbyX is composed of 'XX' for the female chromosomes and 'Step by Step' for the gradual optimisation of nutrition and lifestyle. Quite fitting, isn't it? 😊
More Hormonal Balance & Fewer Symptoms
Among the approximately 1,000 hormones, the messengers of our body, there is always something happening. Not only during fluctuations in the monthly cycle. For example, stress hormones like cortisol, rise and fall, influencing oestrogen and progesterone. Meanwhile, every day melatonin (the sleep hormone) tells your body when it is time to sleep or wake up, by communicating with other hormones.
An excess of stress, lack of sleep or nutrient deficiencies disrupt this finely tuned communication system. When the delicate balance of hormones is disrupted from its usual rhythm, it affects energy levels, sleep quality, weight and much more. Even our immune function is closely connected to oestrogen. Thus, the immune system also follows a monthly rhythm. We are more susceptible to infections around ovulation and before the start of menstruation. Fascinating, isn't it?
Things get even more interesting later in perimenopause: did you know that there are over 34 symptoms associated with menopause? Considering that hormone receptors are distributed throughout the body (from the brain, skin, gut, vagina to the joints and bones), it's no wonder. Did you also know that nutrition is almost always the first step to making lifestyle changes?
Balance Starter Bundle
Providing your body with exactly the nutrients it needs for improved hormonal well-being. The Balance Starter Bundle includes three perfectly matched plant extracts along with the Energy Protein Superfood Shake.
Many symptoms of a hormonal imbalance can be effectively treated through nutrition, stress management, sleep hygiene, exercise, plant-based remedies and micronutrients. A healthy diet improves concentration, sleep, digestion and skin complexion. It also offers the reward of a lower risk of diseases and reduced inflammatory processes.
1. Plant-Rich Diet: Important for nutrients like vitamin C, E, K, B6, B12, magnesium, calcium, zinc and selenium that are necessary for hormonal balance. Include vegetables, plant-based proteins and healthy fats in your diet. Healthy fats are essential for proper hormone function!
Orient yourself towards a Mediterranean diet: fruits, vegetables, plenty of legumes like beans and lentils, olive oil, fish, (fermented) dairy products, few eggs and poultry and minimal red meat. Prepare everything as fresh and vitamin-preserving as possible.
Make sure to regularly consume phytoestrogens, bitter substances, gut-friendly, satiating fibre and probiotics. Studies have shown the effectiveness of all of these for various hormone-related symptoms. When you can, try to avoid sugar, fast carbohydrates, unhealthy fats and alcohol.
2. Cruciferous Vegetables & Spices: Dark, leafy greens and cruciferous vegetables like broccoli, kale, cabbage, bok choy, Brussels sprouts, cauliflower or radishes are a must. They contain compounds like sulforaphane and indole-3-carbinol, which support oestrogen balance. What's great about cruciferous vegetables is that they also contain a large amount of bitter substances, important for digestion and nutrient absorption. You can also add plenty of herbs and spices in your cooking. They are rich in antioxidants and fight inflammation.
3. Micronutrients: First, meet your needs through food and then supplement with high-quality supplements where necessary. The body requires vitamins and minerals daily. It can store fat-soluble vitamins (Vitamin A, Vitamin D, Vitamin E) but not water-soluble vitamins (Vitamin C, all B vitamins). Among minerals, magnesium, iron and selenium are of great importance. Ideally, have the most important nutrients regularly measured during your medical check-up.
4. Document Your Symptoms: What helps you and what harms you? Listen to your body and recognise the connections between your diet, lifestyle and your symptoms. Prioritise eating and doing what makes you feel best.
5. Reduce Stress: Stress releases cortisol, which can disrupt all sex hormones over time. Reduce stress, for example, through deep breathing. Exercise has a proven impact on reducing stress, depression, anxiety and sleep problems.
Lastly: Avoid processed foods. Cook your meals at home and stay hydrated. Ideally, drink 2-3 litres of water daily and unsweetened herbal teas.
Do you feel like the evaluation doesn't quite fit you? Feel free to reach out to us at firstname.lastname@example.org. Our team can help you understand the details of this evaluation and provide you with even more personalized tips.