Perimenopause, often referred to as the “menopausal transition,” is the period leading up to menopause when a woman’s body begins to experience hormonal changes. It can last anywhere from 4 to 10 years and is marked by fluctuating hormone levels, especially oestrogen, which can cause a wide range of physical, emotional and mental well-being symptoms.
During this time the ovaries gradually produce less oestrogen. Typically this begins in a woman’s 40s, but some women may notice changes as early as their mid-30s or even earlier. Perimenopause ends when a woman has gone 12 consecutive months without a period, which signals the onset of menopause.
Managing menopausal symptoms can significantly improve your quality of life and make the transition much smoother. There are a variety of options, ranging from medical treatments to supplements, as well as nutritional and lifestyle changes.
We recommend speaking with your GP about the benefits & risks of Hormone Replacement Therapy (HRT) and at Adrian Dunne Pharmacy we’re always here to help with advice and support as you navigate your menopausal journey. We also have a range of women’s health supplements that can help ensure you’re getting all the nutrients you need to stay healthy and energised.
To further help you manage these transitions, we caught up with Susan Horgan, Nutritional Therapist at Food First Health, to get her top nutritional and lifestyle tips to power through perimenopause with confidence and vitality. These include:
1. A Low-GL, Mediterranean approach to meals
A low GL approach helps to support better blood sugar management and ensures a wide variety of foods and nutrients are included in your meals – it’s really easy to use and doesn’t restrict foods or food groups unnecessarily.
Key areas of focus:
- A good amount of protein in all main meals and snacks, especially at breakfast
- Clever carb choices – complex, high-fibre options (pulses, starchy veg, whole grains)
- Load the plate with non-starchy veg. Eat the rainbow!
- Increase Omega 3 (oily fish, seeds, nuts) and monounsaturated fats (avocado, olive oil, olives)
2. Support your gut
Include some fermented foods like sauerkraut, kimchi, kefir, kombucha and miso. This will help to introduce more diversity and numbers of those good bacteria to your gut – introduce them slowly so as to avoid side effects like bloating.
3. Include phytoestrogens
Phytoestrogens are compounds found in certain plant foods that can have very mild oestrogenic effects on the body (they can promote the function of your naturally produced oestrogen). They may be helpful in managing peri-menopausal symptoms.
These foods are nutritional powerhouses, regardless of their oestrogenic effects – they include flaxseeds, soy, pulses, cruciferous veg, dried fruit, grains, garlic and berries.
4. Eat cruciferous vegetables daily
Cruciferous vegetables like broccoli, cauliflower, kale, brussells sprouts, cabbage, rocket, turnips and radishes contain plant compounds that help your liver to breakdown and eliminate used up oestrogen from the body.
5. Include plenty of calcium-rich foods
Calcium is critical for bone health and maintaining the strength of your bones as we move through the menopause transition. Ideally most of your calcium intake will come from the food you eat. Dairy foods like milk, cheese and yogurt are great sources of easily absorbed calcium
6. Move your body more
- Find activities that you enjoy doing
- Make sure you include some resistance training to build and maintain muscle mass
- Less can be more in terms of intensity. Cardio is important, but sometimes your body needs lower intensity exercise to help keep cortisol levels under control while still incorporating movement
- Find ways to move more outside of structured exercise – walk to the shop, use stairs instead of a lift, get off the bus a stop earlier etc.
7. Take the time to look after yourself
You need to make time for yourself – check in with some of these to see which you feel might need a little attention to help you feel better:
- Bedtime routine – sleep & wake times, turning off devices
- Sleep environment – bedding, temperature, darkness
- Relaxing activities – something to help you unwind in the hour before bed
- Self care – for example meditation, coffee with a friend, walk on the beach
Perimenopause can be challenging, but as highlighted by Susan, the right nutritional and lifestyle changes can help you navigate this transition with more ease and energy and take control of your health and thrive during this time of change.