Fueling FHIT Series: Power Through Perimenopause

Let’s talk about menopause and its very well-known preamble, perimenopause. For a long time, menopause was thought to be hot flashes, mood swings, and missed periods. The reality is that there is a list of symptoms that last for up to 10 years prior to menopause that vary in severity and come and go. The onset of perimenopause for many women typically occurs in their mid 40s but can be as early as mid 30s. During this phase the ovaries slow down estrogen production and both estrogen and progesterone begin to fluctuate. Estrogen, the dominant antagonist, can be unpredictable, and this results in varying side effects. As a practitioner I see more and more women struggling to manage these symptoms as they can take a toll on both physical and mental health. Many women note weight gain, brain fog, mood swings, sleep disruption, and fatigue. While there is no surefire way to keep symptoms at bay, food and nutrition combined with exercise can play a huge role in managing symptoms. 

FIRM FOUNDATION 

• Declining estrogen levels during this time can lead to bone loss and increased risk of osteoporosis. To fight bones becoming weak and brittle, a dietitian (like myself) can help create a meal plan that includes fatty fish, leafy greens, and nuts.
• Try introducing supplements in appropriate dosages if needed to ensure you are meeting increased nutritional demands. Some common supplements to add to support deficiencies and food gaps are Calcium, Vitamin D3, Magnesium, Vitamin K, Biotin, B complex, and Zinc.

PERI POUNDS

• As estrogen levels drop, the body tends to store more fat and burn less calories. This often results in weight gain. You may notice increased or “stubborn” belly fat and reduced muscle mass, which in turn contributes to the slowing down of your metabolism. A dietitian can help create a sustainable eating plan with an emphasis on meal spacing that supports metabolism. The plan would incorporate ample protein, to improve satiety and support muscle mass, and should also combine proteins with high fiber foods and healthy fats to improve insulin resistance. 
• Be cognizant of the impact that food has on your mood. Consider reducing your intake of sugars and processed foods to avoid “crashes” and support glycemic control. You may also consider eliminating or reducing triggers like caffeine and alcohol as they can affect sleep patterns, energy, and cortisol levels all of which contribute to mood fluctuation and body composition.

FLEX THROUGH THE FLUX

• Exercise is helpful during perimenopause and menopause as it offers physical and emotional benefits to proactively fight changes your body may encounter during this time. 
• Try to include daily movement but give yourself grace and flexibility. Turn to strength training 2-3 times per week to boost metabolism, preserve muscle mass, support mental health, and increase bone density. This can include training with kettlebells in a Fhitting Room class, body weight exercises at home, or training with resistance bands.

I am a strong advocate of the importance of finding the right clinician that will listen to you and help you to be proactive while navigating the changes brought on by perimenopause. Dietitians like me are here to help you pair your consistent healthy habits with knowledge to guide you through this unpredictable stage of life. The powerful conversations now happening amongst healthcare professionals and people alike have helped to prepare women for this stage of life better than ever before.  

Inspired to keep moving? Book your next FHIX here.