Perimenopause means ‘around menopause’ and is a natural transition in a woman’s life that typically occurs in her 40s to 50s, but can happen much earlier for some women. Menopause is diagnosed when a woman has gone through 12 months without a period, however the difficulties that women experience are often in the time preceding the actual diagnosis of Menopause.
The body undergoes significant changes, including hormonal fluctuations that can impact a woman’s overall health and well-being and a woman may experience symptoms such as hot flashes, night sweats, mood swings, and weight gain due to hormonal imbalances and changes in metabolism. These symptoms can be exacerbated by lack of sleep which in turn is likely to lead to poor nutrition choices such as foods high in sugar to provide energy, so getting our sleep hygiene in place is super important. Take a look at our blog on the importance of sleep – here.
The very next thing that should be prioritised is hydration. Invest in a large refillable bottle and aim to drink 4-5 litres of water per day. Mark on your bottle with a pencil, or take a note on the phone every time you refill so it’s easy to track hitting the target and the marks will wash off easily at the end of the day. Water is going to help with hydration in every organ of your body, including the skin which can be prone to dryness and itch during this time and the sex organs, which can start to become drier due to hormonal changes. A hydration product which includes salts can help in the absorption of the water but should be used in agreement with your doctor if there’s a possibility of high blood pressure.
Keep things simple and try to eat a balanced diet with loads of fruit and veg, lean protein and complex carbs such as wholegrains and legumes. It may be necessary to supplement with extra nutrients such as calcium and vitamin D, which helps in the absorption of calcium. As oestrogen levels decline during menopause, women are at an increased risk for developing osteoporosis, a condition that weakens bones and increases the risk of fractures. To help prevent this, women should make sure they are getting an adequate amount of calcium in their diet. Good sources of calcium include dairy products, leafy green vegetables, and fortified foods and Vitamin D is found in oily fish such as salmon and mackeral, which leads nicely on to Omega-3 fatty acids.
Omega-3 fatty acids are also a wonderful addition, as these healthy fats have been shown to help reduce inflammation in the body and support heart health. Sources of Omega-3 fatty acids include oily fish, as well as flaxseeds and walnuts.
If excess weight is becoming a challenge, keep a food diary and try to understand if you may be snacking on something that is pushing you over your calorie requirements. Try to limit caffeine and alcohol, as both drugs are associated with increased hot flushes.
Keep things simple when it comes to your nutrition at this time and reach out to friends or to online supports to help. Remember this is happening to 50% of the world’s population and we need to normalise the discussion with men and women!
