Last Updated on 26/01/2023 by Jill Dumas
Perimenopause: Targeted Diet, Lifestyle & Supplement Support
Targeted diet, lifestyle and supplement support to navigate your perimenopausal symptoms.
Perimenopause is a time in women’s lives when hormone levels start to fluctuate, ovarian function starts to decline, periods become irregular and symptoms start to occur. As such incredible changes begin to happen to a woman, surprisingly it is almost a hidden phase of womanhood that not many talk about. This is a journey that every woman goes through (trust me, you’re not alone!) and just like any journey, it’s all about the experience. The changes during perimenopause can result in a variety of symptoms, including hot flashes, night sweats, irregular periods, and mood swings. Not to mention these hormone changes can lead to weight gain, joint pain, low energy and headaches. However, there are many things that women can do to manage these symptoms and improve their overall health during this time. So, let’s explore some targeted dietary, lifestyle and supplement support during perimenopause and make this journey a little more comfortable.
A Perimenopausal Diet: Feast on Whole, Unprocessed Foods
As we all know, food is the fuel that powers our body, and during perimenopause, it’s more important than ever to fuel ourselves with the right kind of food. Eating a diet that is rich in vegetables and fruit, clean sources of protein, healthy fats, and whole, unprocessed foods can help to reduce the severity of symptoms, improve overall health, and make you feel like a goddess (or at the very least, back to your ‘normal’ self). Vegetables and fruit are like little powerhouses of antioxidants and phytochemicals that protect our bodies from inflammation and disease. Clean, organic protein sources help balance blood sugar and hormone levels. Nuts, avocados, and unrefined olive oil are fantastic sources of healthy fats that balance hormones and reduce inflammation. Eggs and avocado on sourdough toast or organic Greek yoghurt with a granola full of nuts and seeds are solid choices to start your day.
Breakdown:
✔ Eat whole, unprocessed foods that are as close to their natural state as possible
✔ Eat plenty of fruits and vegetables. Aim for 30 different vegetables & fruits each week.
✔ Choose healthy fats such as those found in avocados, nuts, and olive oil
✔ Eat clean, organic sources of protein. For meat, poultry and eggs choose grass-fed and organic, and for fish, choose wild.
✔ Avoid processed foods and added sugars
Lifestyle Changes for a Healthier Perimenopause: Sweat it out
Perimenopause is not just about what we eat; it’s also about how we live. Taking care of our body and mind is essential during this time, and it’s all about finding that perfect balance. Staying active, whether it’s through yoga, dancing, or hiking, can help to reduce stress, improve mood, and increase energy levels. Sleep is also essential, as it’s during sleep that our body repairs and rejuvenates. Making sure that you get enough restful sleep can help manage symptoms and improve your overall health. Stress can be a silent killer, and during perimenopause, it’s more important than ever to manage stress through meditation, yoga, or therapy.
Breakdown:
✔ Stay active through regular exercise. Bonus points for exercise done outside in nature
✔ Get enough restful sleep. Lights out by 10pm. Screens powered down 1-2 hours before.
✔ Manage stress through meditation, yoga, or therapy
Navigating Perimenopause with Key Supplements
Supplements can be a great addition to our diet during perimenopause, but it’s important to remember that they are not magic pills. You cannot out-supplement a poor diet! They are here to support us and make our journey more comfortable. Magnesium, B vitamins, omega-3 fatty acids, and herbs like ashwagandha and shatavari can all be helpful in managing symptoms and supporting women’s health. But always remember to consult with a healthcare professional before taking any supplements, as they may interact with other medications or have other potential side effects.
Breakdown:
✔Magnesium
✔B vitamins, including Vitamin B6, B9, B12 which help balance the mood, calm the nervous system and aid hormone balance
✔Omega-3 fatty acids
✔Herbs like ashwagandha and shatavari
✔Remember to consult with a healthcare professional before taking any supplements
Conclusion
Perimenopause is a journey that every woman goes through, and just like any journey, it’s all about the experience. By paying close attention to our diet, making lifestyle changes, and considering the use of supplements, we can take an active role in improving our health during this transitional period. Remember, every woman’s journey is unique, so it may take some trial and error to find the strategies that work best for you. And if you’re still feeling lost, book a discovery call with me to find out how I can help. But with the right approach, we can navigate perimenopause with grace and take steps toward a healthier, happier future. So, let’s embrace this journey and make the most of it!
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