Eating well through perimenopause and menopause
It all begins with an idea.
If you’ve got as far as reading this, I suspect, like me, you’re in the perimenopausal age bracket – or at least you think you are. Your social feeds will be filled with menopause ‘experts’ and you’ll probably have at least one colleague or friend who talks repeatedly about their ‘brain fog’, weight gain, or changing skin and hair.
Don’t get me wrong, we’ve come a long way and it’s fantastic that women now speak freely about their experiences and know more about hormones then they ever did, but this does come at a cost. With conversation, especially on social media, comes misinformation.
So, you think you’re perimenopausal?
Contrary to popular opinion, the average age for a woman to enter perimenopause is between 47 and 52, but of course, it can happen earlier or later. The brilliant team of doctors at London Hormone Clinic tell me that fluctuating levels of oestrogen combined with low levels of progesterone result in symptoms such as hot flushes, anxiety, insomnia, migraines and changes in periods, which may become more irregular or heavier or lighter. Then, when you haven’t had a period for twelve months, you enter menopause. That’s when all your reproductive hormones are depleted. It’s useful to understand where you are and what lies ahead, to learn more about hormones in general and what you can do to manage them. If you’re armed with this knowledge, you’re better prepared to ask questions about things that don’t seem right and to know when and where to go for help.
Doing the same, feeling different
One of the most common things people say to me is, “I used to be able to do X, Y and Z, but I can’t anymore. Why is this?” In all likelihood, it’s due to hormones. You may have been able to eat plates of pasta and chunks of bread without issue, but now you feel bloated and lethargic after doing so. And countless women come to me because they’re frustrated that they’re gaining weight when they’re exercising more and eating less. Yes, weight gain is common in perimenopause and menopause and almost all women experience it to some degree.
What to eat in perimenopause
The good news is the solution is not restriction and deprivation. It’s about adding in the macro and micronutrients your body needs. We figure this out by looking at what you’re eating currently, which foods you crave and eat more of, the times of day you’re eating and what you consume in general, not just food, but in life as it’s important to consider levels of stress and your lifestyle. Your exercise regime is another key consideration, and you may find this article I wrote for London Hormone Clinic on exercising through perimenopause and menopause, useful.
There isn’t a one-size-fits-all nutrition plan for this life stage, but there are some general rules you can follow. Eating a low, not a no-carbohydrate, generally whole-food diet is key as too many carbs, even healthy ones, cause blood sugar spikes. This extra blood sugar, in perimenopause and menopause, can and often is, laid down as fat, especially around the midline.
Adequate levels of protein are important as this is what keeps you full. Starting with a savoury, rather than a sweet breakfast sets you on the right path for the day and means you’re less likely to crave mid-morning snacks. Eggs, salmon, Greek yogurt, nuts, seeds and even hummus are a great place to start. If you’re over sixty, you should eat more protein as it counteracts muscle loss (due to low levels of oestrogen) as well as helping to prevent fractures and falls which become more and more common as we age, especially if lifestyles become more sedentary.
And then there’s fibre, which is often lacking in people’s diets. This is key as it helps you to feel fuller for longer, keeps constipation at bay, and has a positive impact on gut health. Spinach, pears and prunes are the types of food that help to prevent constipation and lubricate the intestines, whilst cabbage, peas and asparagus help bowel movement. Foods like miso, sauerkraut and live yogurt enhance gut flora.
Perimenopausal skin and hair
You are what you eat. How often have you heard that said? Well, it’s true.
Alongside weight gain, changes to skin and hair are some of the most common issues women experience at this life stage and they often come to me hoping for a ‘magic’ pill or product that will restore their luscious locks and youthful skin. Sadly, there isn’t one, not that I’ve found anyway! Thankfully, there are things you can easily do and staying hydrated is one of them, getting enough daylight, another.
I also suggest not just guessing at what deficiencies your body may have but actually finding out. I see people spending hundreds of pounds a month on supplements their body doesn’t need. There are online tests you can do and if you suspect a deficiency your GP will often run tests too. Once you know what’s missing, you can take steps to add those nutrients back in. Magnesium is key, alongside Vitamins D and K, Zinc, Omega 3, Iron and B Vitamins.
Of course, it’s not just what you put in, but what you put on your skin and hair that matters. Let’s not forget that your skin is your biggest organ. Endocrine disruptors are substances – either natural or man-made – which can interfere with the body’s hormonal systems. They’re found in pesticides, additives, plastic bottles and food containers (amongst other things) and in the cosmetic and personal care products we use every day. It’s hard to avoid these things if you don’t know what you’re looking for and that’s why I’m a huge fan of the Yuka app. This easy-to-use tool deciphers food and cosmetic labels and gives you a good picture of the health impact of the products you’re consuming. And it’s completely independent so you can trust what it says. A word of warning though - it can be quite addictive! I made the switch to more natural products and can really tell the difference. Fierce Nature is one of my favourite brands and it makes transitioning easy. And with holidays coming up, the time when I typically apply more lotions, gels and repellents, it’s good to know that the products I’m choosing are working with, rather than against, my body.
If you’d like to know more about fuelling your body through perimenopause and menopause then don’t forget I offer free consultations. Just get in touch and we’ll book in a call.