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!
Top Tips
For premenopause
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? 😊
Your priority
Reducing Stress & Improving Sleep
The body remains active day and night, with numerous internal processes constantly at work. For many women, sleep disturbances are a common issue. These disruptions can lead to fatigue, difficulty concentrating and heightened stress levels, exacerbating hormonal imbalances and impacting overall well-being. Poor sleep can disrupt hormonal balance, affect mood and cognitive abilities, and even lead to weight gain, leaving you feeling tired and drained.
Persistent stress is another factor that can contribute to weight gain. Elevated stress hormone cortisol can trigger increased appetite and cravings, resulting in irritability, reduced libido, memory and concentration issues, digestive problems, sleep disturbances and premature ageing. Addressing stress is crucial for maintaining your overall health and quality of life.
Our recommendation
Take it easy
Remain calm and positive throughout the day with the support of vitamin B3, B6, B12 and Riboflavin. These nutrients help maintain a balanced nervous system, regulate hormones, protect cells from stress, and boost mental well-being. Plus, our innovative formula combines L-theanine, tryptophan and ashwagandha for optimal results.
Top Tips
For a relax state and tranquility
While many women experience sleep disturbances, you have the means to actively reduce stress in your life, leading to a more tranquil state.
1. Stress-Reducing Diet: Incorporate foods rich in tryptophan into your meals for improved rest. Salmon, seafood, chicken, cottage cheese and eggs are excellent choices. Limit alcohol and caffeine intake, especially after 2 PM. Check out our recipe "Sweet Slumber with Golden Milk" designed to gently soothe and ease you into a restful night's sleep.
2. Essential Stress-Relieving Nutrients: Consider magnesium, vitamin D and omega-3 fatty acids to support your stress reduction efforts.
3. Herbal and Adaptogenic Support: Turn to herbal remedies like lemon balm, passionflower and lavender, known for their calming effects. Additionally, adaptogens like ashwagandha provide valuable support in managing daily stress for greater tranquillity.
4. Stress-Relief Techniques: Practice techniques such as deep belly breathing to alleviate stress. Lie down in a relaxed position and start a 4-7-8 breathing ritual. Inhale for 4 seconds, hold for 7 seconds and exhale slowly for 8 seconds. Repeat this four to six times.
5. Sleep Environment: Ensure your bedroom is conducive to stress reduction by keeping it cool, dark and quiet. Follow a consistent bedtime routine and reduce screen time in the evening using blue light filters.
Remember, you're not alone in your struggles. Our survey found that 87% of participants also deal with sleep disturbances and stress, but there are effective strategies to help overcome them.
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Any remaining questions?
No matter what your question or concern is, we take it seriously, listen and advise you. Confidential, sensitive, and personalised: Ilka from our customer service team is here for you.
Email: ask@xbyx.com
Do you feel like the evaluation doesn't quite fit you? Feel free to reach out to us at ask@xbyx.com. Our team can help you understand the details of this evaluation and provide you with even more personalized tips.
