Are you going through perimenopause? You are not alone.
Menopause is a natural process that all women go through. Perimenopause is when your body starts transitioning to menopause. During this transition, your ovaries begin producing less hormones, causing your menstrual cycle to become erratic or irregular. It’s a natural and normal progression, but it comes with both physical and emotional symptoms. Some people can experience mental and emotional upheaval, anxiety, depression, hot flashes, loss of bone density, muscle loss, metabolic shifts/weight gain, and insomnia.
There are many ways complementary medicine, such as naturopathy and acupuncture, can support you. Helping you implement healthy dietary changes to support you during this time and looking at specific nutrients/herbs that have been shown to target and improve symptoms.
What are the best foods to eat during perimenopause?
Supporting your body with the right foods can make a significant difference in how you experience perimenopause. Here are some of the foods we would recommend you include in your diet:
Protein: Your protein requirements increase during this time due to changes in hormones. Having adequate protein in your diet can support muscle mass retention, protein breaks down into amino acids that in turn manufacture hormones and neurotransmitters to support healthy mood and sleep. Aim to eat at least 1g of protein per kg of body weight. Good food sources include organic beef, salmon, eggs, nuts, seeds, legumes, and tofu.
Calcium: Calcium is required to support bone density, women around the age of menopause should be consuming around 1,200mg of calcium per day. If you are taking a supplement, ensure you have a combination of K2 and vitamin D to support abortion into the bone and prevent cardiovascular-related disease. Good food sources containing calcium include almonds, kale, broccoli, organic dairy (cheese, milk, cottage cheese, yoghurt), fish, and chia seeds.
Phytoestrogens: Phytoestrogens are nutrients found in plants. Research has found that phytoestrogens have both estrogenic and antiestrogenic effects. In perimenopause, they can help manage hot flashes and reduce overall symptoms due to their hormone-like effects. There are 3 types of isoflavones – which include soy and other legumes such as chickpeas and beans, coumestans – found in sprouted foods, such as alfalfa, sprouted mung beans and soy sprouts, finally lignans – found in flaxseed, grains and vegetables.
Omega 3’s: Eating a diet rich in omega 3 fatty acids has been shown to reduce inflammation, improve cognitive function and can also contribute to maintaining healthy cholesterol levels and blood pressure, which are important considerations during perimenopause. Good food sources include fatty fish such as salmon, mackerel, sardines and anchovies, chia seeds, flaxseeds, walnuts and cod liver oil.
What supplements can I take to support perimenopause symptoms?
The right supplements can help balance hormones, reduce hot flashes, improve sleep, and support overall well-being during perimenopause. Here are some of the best options to consider:
Vitex: Vitex is a well-known herb for its hormone balancing potential. It works on the pituitary gland to rebalance hormones (estrogen and progesterone) during perimenopause and menopause. A recent study found women experiencing menopause symptoms took Vitex supplements for three months and reported better moods and improved sleep.
Ziziphus: Often used in traditional Chinese medicine, Ziziphus can assist with insomnia and reduction in night sweats.
Schisandra: Schisandra may help with menopausal symptoms like hot flashes, sweating, and heart palpitations. It's considered an adaptogen, which means it may help the body balance itself and better manage stress.
L-Theanine: Increases levels of neurotransmitters like GABA, serotonin, and dopamine. These neurotransmitters regulate mood, alertness, and sleep. It helps you fall asleep faster, stay asleep longer, and improve the quality of your sleep.
Shatavari: In Ayurvedic medicine, Shatavari is known as the “female rejuvenator” and is believed to help combat heat and dryness. It is an adaptogenic herb that helps manage stress and anxiety, along with containing phytoestrogens to help with the management of hot flashes and night sweats.
Creatine: Creatine supplements may help with muscle loss, bone density, and cognitive function during and after menopause, and can be especially beneficial when combined with resistance training.
Looking for some extra support for perimenopausal symptoms?
If you are going through perimenopause or menopause and would like some more assistance with managing your symptoms, make an appointment today for a tailored plan and ongoing support to get you feeling better, you don’t have feel alone in managing your symptoms any longer.
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