5 essential nutrition hacks to beat menopause symptoms naturally
Perimenopause is a pivotal journey in a woman’s life, bringing with it a variety of physical and emotional shifts (and challenges). It is common to try and soldier on regardless, while making light of yet another hot flush, or a moment of absentmindedness, but these changes can feel overwhelming. 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 about whether you should take HRT. That’s your personal choice after a discussion with your GP. 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.
Keep on reading to discover five practical steps you can take right now to support your body during perimenopause. But before we dive in let’s clarify a few key points.
What is perimenopause and how do you know if you’re there yet?
You don’t have to wait for hot flushes, brain fog, night sweats or even a blood test to know you’re in perimenopause. Perimenopause is the transition to menopause (which is defined as 12 months without a period) and can last anywhere from five to ten years. Since the average age of menopause is 51, if you’re in your mid 40s, whether you’re experiencing severe symptoms or not, you are more than likely in in perimenopause. You do not have to wait for a doctor to ‘diagnose’ you to begin making positive changes.
What comes after menopause?
Menopause is a single day - the day that you have gone a full year without a period. After that you are postmenopausal. Many women will find their symptoms ease off at this point, while others will continue to experience symptoms for a while longer.
Is HRT the only way to manage menopause?
The aim of HRT (Hormone replacement therapy) is to top up the hormones that are in decline during perimenopause, primarily oestrogen and progesterone, and sometimes testosterone, to help relieve symptoms of the menopause. There are different forms and combinations - tablets, patches, gels, implants - and your prescription will depend on the symptoms you are experiencing. While taking HRT is the only way directly replace lost hormones, many menopause symptoms can be alleviated by changing your diet and tweaking your lifestyle.
What are the main changes you should be aware of?
Oestrogen, one of the main female hormones, helps protect against 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, affects how your body handles food. Declining oestrogen also impacts your ability to manage stress. Essentially, you become less resilient to stress as you get older, which means that now is the time to do things a little differently.
5 ways to support your body right now
Forewarned is forearmed. The sooner you can introduce these healthy practices the smoother your perimenopause journey is likely to be.
1. Balance your blood sugars
Maintaining stable blood sugar levels becomes more important during perimenopause. Sharp spikes and drops can lead to energy crashes, mood swings and increased cravings, all of which can make your symptoms feel more intense.
How to balance blood sugars:
- Eat regularly: aim for balanced meals with a mix of protein, healthy fats and fibre to slow the release of sugars into your bloodstream.
- Limit refined sugars: cut right back on sugary snacks and drinks, which can cause sharp spikes and crashes in blood sugar levels.
- Include complex carbs: don’t be tempted to cut all carbs. Opt for whole grains, legumes and vegetables for sustained energy.
2. Eat the Mediterranean way
The Mediterranean diet is renowned for its health benefits – for weight management, brain health, longevity and also for women in perimenopause. It focuses on eating nutrient-rich whole foods and healthy fats, packed with antioxidants to support hormone balance and reduce inflammation (the latter also rises during this stage of your life).
Key components of the Mediterranean diet:
- Fruits and vegetables: rich in anti-inflammatory, disease-fighting antioxidants. Aim for a rainbow of colours to get a broad spectrum of vitamins, minerals and important phytonutrients.
- Healthy fats: include sources like olive oil, nuts, seeds and oily fish (e.g. salmon, mackerel and sardines) to support heart and brain health.
- Whole grains and legumes: provide fibre for digestive health and help regulate blood sugar levels
3. Include 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 self-care
During perimenopause, your body becomes less resilient to stress, so a self-care plan needs to be a daily priority, not an afterthought. “Stress” does not just mean the ‘big stuff’ like bereavement, divorce or a house move. The relentlessness of day-to-day worries is just as damaging if left unchecked. Chronic stress can lead to further hormone imbalances, sleep disturbances and weight gain.
Stress relief techniques:
- Mindfulness and guided meditation: incorporate deep breathing or mindfulness practices to calm the mind. These techniques help slow down your breathing, lower your heart rate and improve heart rate variability (HRV). If you have wearable devices like a smart watch or smart ring 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 calm your mind, reduce stress and improve mood. Running and high intensity training are good for your cardiovascular system but they can add stress to your body, so focus on lower-intensity activities for relaxation.
- Social connection: engage with friends or join a supportive community. Just like raising children takes a village, transitioning through menopause can benefit from community support too.
5. Ensure you get quality sleep
Sleep disturbances are common during perimenopause, but getting adequate, good quality sleep is essential for overall health. Poor sleep can worsen symptoms like mood swings, fatigue and weight gain. 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 ideal as the content is likely to be too stimulating and the blue light can impact how well you sleep.
- Limit scrolling on your phone before bed: again, the blue light from your phone h may disrupt sleep hormones. Scrolling also provides a dopamine hit which 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 transition through perimenopause, remember that you’re moving on to a different life stage. What worked for you in your 20s and 30s may not be the best for you now. Small changes to your nutrition and lifestyle can make a big difference.
If you’d like personalised support navigating perimenopause or any health concerns book a FREE 30 minute consultation and we can discuss how I can help
