There is a lot of focus on the menopause at the moment which is amazing! However what needs to also be talked about more is the perimenopause. The perimenopause is the transition between your reproductive years and post menopause.

Women can experience many physical and psychological changes during these years due to hormonal changes that are taking place. You may start noticing changes from the age of 35 although for many it is in their 40’s.

So, what is happening?

Progesterone is usually the first hormone to decline which can account for many of the emotional symptoms that women can experience and notice first. During the perimenopause our hormones can be on a bit of a rollercoaster, up one minute and down the next. Our oestrogen levels can fluctuate wildly during this time.

There are a whole range of symptoms that women can experience that can really impact upon daily life and work. The fact that we have oestrogen receptors all over our body explains why the symptoms can be so varied.

Symptoms – these can include;

• Weight gain
• Changes to mood like low mood, anxiety, mood swings and low self esteem
• Problems with memory and brain fog
• Hot flushes
• Difficulty sleeping
• Palpitations
• Headaches and migraines
• Muscle aches and joint pains
• Skin changes – dry and itchy
• Vaginal dryness
• Recurrent UTI’s

Nutrition for Perimenopause

Many women are aware of the medical options to help support the perimenopause with lots of information now available about HRT. Please talk to your medical practitioner if this is something you wish to consider.

However, diet and lifestyle can also play a huge part in supporting you through these transition years and is not something that is discussed so much.

Whether you are taking HRT or not, optimising your diet and lifestyle is going to be so beneficial for now and later years.

Key areas to focus on;

Balancing blood sugar levels – this is absolutely key in helping to manage symptoms. It helps sustain energy levels, avoid sugar cravings, improve cognitive function and help lose weight.

Optimising nutrient intake – it is vital that our diet is as nutrient dense as possible to help support the body during this time. For example, magnesium, B vitamins and vitamin C all play a role. Including phytoestrogens in the diet (e.g soy, grains and some fruit and veg) can help reduce the incidences of hot flushes and night sweats. Adequate amounts of protein and healthy fats are essential to help support symptoms and manage weight.

Gut and Liver support – supporting detoxification pathways are crucial, the inclusion of cruciferous vegetables and adequate fibre in the diet can be extremely beneficial. Reducing levels of caffeine and alcohol will ease the burden on your liver as well as helping with other symptoms such as mood and hot flushes. Ensuring diversity in the diet and the inclusion of probiotic foods can help support your gut and subsequently your digestive function.

Reducing EDC’s – many are not even aware of these and how many we are exposed to. Endocrine disrupting chemicals (EDC’s) can disrupt hormone balance. They are found in many cosmetics, cleaning products, fragrances, and plastics. Making swaps for more natural products and how we store our food is crucial. Buying organic food where possible can also minimise the exposure to pesticides.

Stress management – this is a big one as it can have a huge impact upon your symptoms. There are different types of stressors, emotional, psychological and physiological (illness or injury). Although these can’t all be taken away there are many things you can do to try and help manage stress. This may include mindfulness, yoga, relaxation techniques and working on sleep hygiene. Certain supplements may also be beneficial given how stress can deplete many nutrients.

Movement – this iscrucial. And I’m not talking about going to sign up at a gym or going for a 5-mile run every day. High intensity exercise can place extra stress on the body so may not be right for you. Strength and conditioning alongside low impact exercise is key at this stage in your life.

Ready to act and need some guidance?

If you’d like to know more about how I can support you then please do get in touch, book in for a free call of email me with any questions.