Spotlight on Menopause

We have World Menopause Day this month, so it’s a great time to focus on this life stage. As a Nutritional Therapist who specialises in gut and hormone health, this is an area I work on a lot. So, can nutrition and lifestyle medicine really help you have a better menopause? In this blog, I’ll be giving you 5 things you can do to support your body right now.

Perimenopause is a significant journey in a woman’s life, bringing with it a variety of changes (and challenges) both physically and emotionally. These changes can feel overwhelming at times and, although social media is full of memes about how awful the transition to menopause is, the good news is that nutrition and lifestyle medicine can play a powerful role in helping you navigate this stage of life with greater ease.

This isn’t a conversation about whether you should take HRT. That is a conversation between you and your doctor. Regardless of whether you can, do, or even want to take replacement hormones, the answer to hormone harmony lies in the food you eat and how well you look after your body. 

In this blog, I’ll share five practical steps you can take right now to support your body during perimenopause. But before we start, there are some things to get straight.

What is perimenopause and am I in it?

You don’t have to wait for hot flushes, brain fog or night sweats to take over to be in perimenopause. ’Perimenopause’ is the transition to menopause (when you’ve not had a period for a year), and it can last five to ten years. That might not mean five to ten years of symptoms. Since the average age of menopause is 51, if you’re in your mid 40s, whether you’re experiencing severe symptoms or not, you will be in perimenopause. You do not have to wait for a doctor to ‘diagnose’ you with perimenopause to start making changes that will benefit you. 

What comes after menopause? 

Menopause is a single day - the day you are 12 months since your last period. 

After menopause, you are postmenopausal. Many women will find their symptoms ease off at this point, while others will experience ‘menopausal symptoms’ for a little longer. 

Is HRT the only way to manage menopause?

HRT involves replacing one or more of the hormones your body used to make in plentiful supply in your younger years. These are commonly oestrogen and progesterone together, sometimes only oestrogen, and sometimes you might be prescribed testosterone as well. 

While taking HRT is the only way you can actually replace lost hormones, many of the symptoms of menopause experienced at this time can be managed by changing your diet and tweaking your lifestyle.

What are the main changes I need to know about? Oestrogen, one of the main female hormones, provides you with protection from cardiovascular disease and osteoporosis, among other things. 

Lower oestrogen levels are also linked to insulin resistance and this, along with declining muscle mass as you age, has an impact on your body’s response to the food you eat. 

Declining oestrogen also impacts how your body handles stress. Essentially, you become less resilient to stress as you get older. What this means for you is that you will need to do things a little differently than you did before. 

But the message I want you to take from this is that, now knowing where you might be vulnerable, you are forearmed and can tweak what needs tweaking to minimise or improve any symptoms you might be having. 

Here are my 5 top tips:

1. Balance your blood sugars

Maintaining stable blood sugar levels is crucial during perimenopause. Fluctuating blood sugars can lead to energy crashes, mood swings, and increased cravings, all of which can make menopausal symptoms feel more intense.

• Eat regularly: aim for 3 balanced meals per day with a mix of protein, healthy fats, and fibre to slow the release of sugars into your bloodstream. Avoid snacks unless you are going for more than 5 hours without food.
• Limit refined sugars: reduce your intake of sugary snacks and drinks, which can cause spikes and drops in blood sugar levels.
• Include protein at every meal: meat, fish, eggs, tofu, legumes, nuts and seeds all count. Make sure you have plenty at each meal. And if you have to snack, include some protein.

2. Choose a Mediterranean diet

The Mediterranean diet is renowned for its health benefits for all kinds of ills and especially for women going through perimenopause. 

This diet emphasises whole foods that are rich in nutrients, antioxidants, and healthy fats, all of which can support hormonal balance and reduce inflammation (the latter also rises during this stage of your life).

Key components of the Mediterranean diet:

• Fruits and vegetables: these are backed with inflammation-quelling, disease-fighting antioxidants. Aim for a colourful variety to get a range of vitamins and minerals plus important phytonutrients. 
• Healthy fats: include sources like olive oil, nuts, seeds, and oily fish such as salmon, fresh tuna, mackerel and trout to support heart and brain health.
• Whole grains and legumes: provide fibre for digestive health and help regulate blood sugar levels.

3. Eat phytoestrogens

Phytoestrogens are plant-based compounds that can mimic the effects of oestrogen in the body, helping to balance hormone levels naturally during menopause. Including these in your diet may help reduce hot flushes and other menopausal symptoms.

Sources of phytoestrogens:

• Soy products: tofu, tempeh, and edamame are excellent sources.
• Flaxseeds: ground flaxseeds can be added to smoothies, salads, or yoghurt.
• Legumes: chickpeas, lentils, and beans are rich in phytoestrogens.

4. Prioritise stress relief

Your body in perimenopause is less resistant to stress so you will need to ensure you make stress relief important in your daily life rather than something you will add to your list of chores and get to it if you have time. 

Stress can exacerbate perimenopausal symptoms, so it’s important to find ways to counteract its effect. Chronic stress can lead to hormone imbalances, sleep disturbances, and weight gain. 

When I say stress, this does not have to mean the ‘big stuff’ like bereavement, divorce or a house move. The relentlessness of day-to-day worries is just as important.

Stress relief techniques:

• Mindfulness and guided meditation: incorporate deep breathing or mindfulness practices to calm the mind. These encourage slowing down your breathing while you do them which can have an impact on your heart rate variability (HRV). If you have wearable devices like a smart watch, or smart ring, or even use wellness apps that measure HRV, you will be able to see for yourself how the magic works by testing before and after meditation.
• Physical activity: regular exercise, like walking, yoga, or swimming, can reduce stress and improve mood. While running and high intensity training is good for your cardiovascular system, it does place additional stress on your system so this doesn’t count for the purposes of stress relief.
• Connect with others: social support is key; spend time with friends or join a community group. You might have heard the saying, it takes a village to raise a child. Consider, it takes a village to get through the transition to menopause, too.

5. Ensure you get quality sleep

Sleep disturbances are common during perimenopause, but getting adequate rest is essential for overall health. Poor sleep can worsen symptoms like mood swings, fatigue, and weight gain. It’s not just the amount of time you spend in bed that matters but the sleep you’re getting and the quality of your sleep. 

The most restorative sleep is deep sleep, and you stand the greatest chance of getting more of this when you go to bed before midnight, according to The Sleep Foundation. 

Tips for better sleep:

• Create a sleep routine: go to bed and wake up at the same time each day to regulate your body’s internal clock.
• Limit caffeine and alcohol: both can interfere with sleep quality, especially when consumed later in the day.
• Relax before bed: wind down with a relaxing activity like reading, stretching, or taking a warm bath. TV is not on this list as the blue light can impact how well you sleep.
• Limit scrolling on your phone before bed: this might seem a good way to wind down but the blue light from your phone may disrupt sleep hormones. Scrolling also provides a dopamine hit, and this keeps you scrolling longer. The reason this is important is that dopamine is a daytime hormone - the opposite of what you want when you’re trying to wind down.

As you navigate perimenopause, remember that your body has unique needs, and small changes can make a big difference. Nutrition and lifestyle medicine can help support your body through this transition and improve your overall wellbeing.

Just as a little reminder, I’m a nutrition practitioner dedicated to supporting women through perimenopause and beyond. If you’d like to discover how I can help you, I offer a free call where we can discuss your needs and explore the best ways I can support you on your journey.