Nutrition tidbits #1: perimenopause
I was listening to a podcast the other day on acupuncture and lifestyle as it relates to anxiety management and fertility, and though the ladder is not relevant to me, I found myself thinking: this is so similar to what I’d recommend/am starting to do for myself in preparation for perimenopause.
Let me explain.
When it comes to optimizing nutrition for fertility, it’s all about eating enough to support the body, eating nourishing, nutrient dense foods and meeting specific micro and macronutrient needs. All in all, the body benefits from feeling safe and nutritionally supported in order to have hormonal balance and ultimately, create. Managing stress, sleeping well, moving the body in a way that it deems beneficial (which is very individual), also all play a really important role in helping the endocrine and reproductive system operate optimally. In perimenopause, the body also greatly benefits from feeling safe and supported through all of these different areas of the lifestyle.
What is perimenopause
Perimenopause is the gray area between our reproductive years and menopause, in which the ovaries slowly produce less estrogen and progesterone. It can be a very stressful time on the body, as hormones are constantly fluctuating, and women typically deal with symptoms like mood swings, hot flashes, irritability, vaginal dryness, insomnia, hair loss, low libido, and depression, all during a time where career and family stress may be at an all time high. Nothing about this is fair.
What can we do?
Most of my advice here is from my practice -based evidence, meaning my work with perimenopausal and menopausal women for many years and seeing what worked and what didn’t work. In terms of evidence-based research, it exists but is very much lacking because historically, perimenopausal women are not the most popular to study. Also not fair. If I were to pick a theme word for this time in life, it would be gentle (not unlike fertility). Here are some things that I am personally focusing on and tips that I’ve discussed at length with patients and clients.
Eat enough (and if you don’t know what that looks like, work with a dietitian!): perimenopause is a time in life where body composition can change, and the urge to restrict intake to compensate or reverse it is very strong. But what this does is put additional stress on the body (remember, during an already stressful time), and the results are very rarely the desired goal of weight loss. I liken perimenopause to a sort of “hormonal chaos,” and anything we know can impact hormones in a negative way from a nutrition standpoint - fasting, dietary restriction, undue stress about food, avoiding certain food groups, etc. - should really be avoided. Adequate nutrition, that is, a breakfast, lunch and dinner with snacks as desired, is so important during this time.
Regular movement that supports muscle growth/maintenance and bone health: there is research indicating that intense, frequent cardio is not our friend during this time in life. It does not support the growth and maintenance of muscle tissue, can be stressful on the body, impact hormone production, and may even result in the loss of muscle mass if you are also not eating enough. Movement that supports muscle growth, hormone production, bone health and mobility are truly paramount during perimenopause. Strength training, Pilates, yoga, and/or barre classes are great. Light and moderate intensity cardio like walking or easy running is also important in general, but hours on the elliptical, intense spin classes, or even those long runs we all love may not be the most helpful (I know, runner friends, I know).
Focus on nourishing, whole foods: this is sort of a “duh” but also needs to be repeated. Heavily processed foods, a diet high in sugar, alcohol, too much caffeine, can all exacerbate perimenopausal symptoms. As I’ve mentioned, the body needs support during this time, and eating a variety of plants, quality protein sources, complex carbohydrates, and healthy fats is so helpful. Some of my favorites:
Homemade soups with tons of ginger and herbs - warm foods this time of year feel really cozy and comforting
Oatmeal bowls with peanut butter and berries
Citrus fruits (cannot get enough this time of year)
Cottage cheese and Greek yogurt - getting enough protein at this age is essential to help maintain muscle mass, and these are both great sources (and so good with berries, nuts and honey)
Fermented foods like sauerkraut, kimchi and kombucha to promote gut health
Roasted cruciferous vegetables (brussels sprouts, broccoli, cauliflower) and sweet potatoes
Wild salmon
Dark chocolate - a source of magnesium, which can be depleted in times of stress, and also delicious. I’ve been into the Theo 85% Pure Dark and of course Hu Kitchen Almond Butter + Puffed Quinoa bars
Sleep and stress: I often mention these together because they can directly impact each other. Life is stressful, and there is a lot we can do ourselves to make it feel more manageable. Acupuncture, meditation, therapy, massage, reading, walks outside, journaling, volunteering, social plans, etc., can all be useful stress management tools, it just takes time to figure out what works for you. Having a relaxing evening routine can greatly improve sleep (mine includes the best pajamas to ever exist), which in my opinion MUST involve no phones/screens at least 30-60 minutes before bed. And honestly, less time on phones and social media in general is something I’m a big advocate for. The comparison trap is real and social media almost always makes people feel worse, not better (not to mention how much life is missed out on when your attention is buried in your phone).
There is a lot more I have to say on this topic, but that’ll be for another time. Take good care :)
*I am a dietitian, but not your dietitian. This post is meant for educational purposes only, and is not meant to be a substitute for medical advance