Let’s talk about perimenopause
The life stage of perimenopause is hard. Period.
Irregular periods, night sweats, tummy troubles, increased anxiety, bloating, vaginal dryness, inflammation, mood swings, hot flashes, urinary urgency ... the list goes on and on.
Additionally, society tells you to suffer in silence while also keeping a smile on your face. It's honestly BS!
We are here to say: If you are going through perimenopause or menopause, you are not alone, and we’re here to help!
What is perimenopause?
The terms menopause and perimenopause go hand-in-hand, but it's important to clear up their meanings first. Menopause is when menstruation naturally and permanently ceases for 12 consecutive months. Perimenopause, also called the menopausal transition, is the time leading up to menopause. All people with ovaries go through perimenopause, with it typically occurring at around 40-55 years of age. In this blog post, we are addressing natural menopause, which does not include surgery or medical conditions that may cause menstruation to stop, such as hormonal birth control, chemotherapy/radiation therapy, and/or surgical removal of ovaries. While symptoms of perimenopause during these conditions may be similar to those of natural menopause, it is important to add this distinction in order to better tailor nutrition counseling to the individual experience.
Why is this a nutrition related concern?
Perimenopause is caused by a decrease in estradiol, which is the most abundant form of estrogen in the body. The decrease in estradiol impacts nutrition by decreasing resting metabolism, increasing insulin secretion and insulin sensitivity, and decreasing hunger suppression hormones. This impact on food consumption and metabolism can lead to weight gain and increased body adiposity (fat). These metabolic and hormonal changes can also increase your risk of heart disease and metabolic syndrome (high blood pressure, high cholesterol, high blood sugar). Additionally, estradiol is linked to skeletal muscle function and bone density, with a lack of estradiol increasing risk for muscle and bone loss.
Before we get into the nutrition tips, it is important to say that perimenopause care should be comprehensive. If you think you might be entering this life stage, talk with your doctor about the next steps for you medically, whether that be hormone therapy or medications to manage symptoms! It is important to be aware of your body pre and post menopause. If you have already gone through menopause and are now experiencing vaginal bleeding, alert your medical provider right away, as this can be a sign of a more serious condition.
Working with a dietitian is helpful during the life stage of perimenopause. Our team of dietitians at Feed Your Zest can tailor diet recommendations and meal plans to fit your preferences, resources, and individual schedule. We can help you have a more empowered midlife experience through nutrition counseling and support!
5 tips for nutrition during perimenopause
Eat more protein
This macronutrient can help you to retain muscle mass that can be lost during perimenopause. Protein foods include animal meats, fish, eggs, dairy products, nuts, seeds, and legumes like beans and lentils. There is a wide assortment of perimenopause protein recommendations to sift through on social media, which can be super overwhelming. Specific protein needs vary per individual, so you can talk to your registered dietitian to get a protein goal that fits your lifestyle.
Add fiber to meals
Soluble fiber (fiber that is able to be dissolved in water) can help to decrease blood sugar, lower cholesterol, and increase satiety. Insoluble fiber (fiber that doesn’t dissolve in water) can help you to manage digestive symptoms. Soluble fiber sources are oats, chia, flax seed, avocado, and some fruits. Insoluble fiber sources are whole wheats, nuts, fruits, and vegetables. Aim to get at least 25 g of fiber per day. If you are new to fiber, start slowly, as it can cause some stomach upset if eaten in large quantities.
Physical activity is so important
You can strength train for muscle mass retention and bone health. Aim to strength train at least 2 times per week. Additionally, aim for 150 minutes of moderate intensity physical exercise (brisk walk, jog, water aerobics, dancing, gardening) or 70 minutes vigorous intensity exercise (run, sports, biking).
Ease your stress through mindfulness exercises
These can be a wide array of activities, such as yoga, meditation, aromatherapy, acupuncture, or whatever you feel is most calming for you. Regulating your nervous system can have a big impact on improving symptoms.
Supplements last, not first
You can also consider supplements like vitamin D3 and calcium (for bone health), fish oil (for inflammation), magnesium (sleep), and creatine (in conjunction with physical exercise, muscle growth). Speak with a dietitian to get a personalized supplement plan for your needs.
Want evidence-based support for perimenopause that’s personalized to you? Our team of specialized dietitians would love to work with you. Learn more about working with us 1:1 and get started here.
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