PERIMENOPAUSE AND NUTRITION

Perimenopause is considered a precursor to menopause. Although the length of time women spend in this transitional phase, the natural body processes at play are largely the same.

WHAT IS PERIMENOPAUSE?...

• Oestrogen levels drop

• Progesterone levels fluctuate

• Estrogen levels fluctuate; before levelling out as the body settles into menopause

SYMPTOMS…

• Irregular periods

• Changes in mood

• Hot flushes

• Night sweats

It should be noted that symptoms can fluctuate from person to person After 12 consecutive months without a menstrual period; you’ve reached menopause.

HOW CAN WHAT I EAT HELP ME WITH PERIMENOPAUSE?...

During Perimenopause your body is going through numerous changes, and because of this your body could use a little bit more of certain nutrients…

• Protein can help by regulating appetite and blood sugar levels; it may even help balance hormone levels. It’s a good idea to spread out your protein intake over three meals and a snack.

Can you give me some ideas of how to add extra protein into my diet?...

• Instead of plain toast; why not add some peanut butter?

• Add baked salmon or chicken to a salad?

• High protein Greek yogurt with chia and flax seeds with frozen/fresh fruit?

• Baked potato with tuna?

• Scrambled eggs and smoked salmon?

• How about your own nut mix?

• Lentil curry?

• Omega-3 fatty acids are associated with decreased inflammation and can help with low mood and depression (linked to perimenopause)

Can you give me some ideas of how to add Omega-3 into my diet?...

• Talk to your doctor about taking fish oil supplements

• Try adding flaxseed into your diet

• Fiber helps keep you feeling fuller for longer, which can curb cravings. This will go a long way towards weight-loss efforts, which can be especially tough as you age and your metabolism slows down

Can you give me some ideas of how to add extra fibre into my diet?

• Fruits and vegetables are a great place to find fibre

• Wholegrains are great.. try wholegrain toast and beans?

• Beef and lentil stew?

• Sweet potato and avocado burger?

• Wholegrain cereals?

• As you age, your risk of osteoporosis increases. To keep your bone health in check, increase your intake of calcium 1,200 milligrams daily.

Can you give me some ideas of how to add extra calcium into my diet?

• Creamy cauliflower and chicken pasta bake?

• Shepards pie with cheesy leek topping?

WHAT SHOULD I LIMIT IN MY DIET?

• Saturated fats

• Highly refined carbohydrates

• Caffeine

If you have any questions on this topic or any other nutrition related topics please feel free to leave a comment below 👇

Caz