6 Strategies to Conquer Perimenopause and Thrive
Is Perimenopause Throwing You Off? We've Got Answers!
There’s not an organ in your body that isn’t impacted by menopause. (Seriously!) And because what is referred to as menopause is actually perimenopause—and can last years, even decades—it’s important to plan for this transition, and manage its impact on your body. Luckily, there is a lot you can do to help minimize any negative impacts.
Here are six strategies to get started:
Fueling Your Body for Optimal Function
Eat (Even More!) Fiber
We know. We dietitians and health care professionals are always pushing fiber. But because the risk of metabolic syndrome increases in perimenopause, it’s even more important to ensure you are feeding your gut microbiome well. Aim for 25 or even 35 grams of fiber a day, and prioritize fiber-rich whole grains and vegetables as a cornerstone of your diet.
Limit Added Sugar
Yes, this is another tip that’s always a good idea. But the hormonal changes that are going on during perimenopause can increase the likelihood of insulin resistance. Not only that, but studies have linked increased sugar intake to the frequency of hot flashes. Just one more reason to skip the soda.
Pump Up the Protein
Metabolic health and muscle mass are directly linked. And to build muscle mass, you need protein for your body to use as a building block. So aim for 25-30gs of protein per meal, and spread that intake out throughout the day.
Prioritize the Probiotics
Gut health is about more than just fiber. Adding probiotics—especially in the form of fermented foods like yogurt, kefir, sauerkraut or kimchi—can help to boost the microbiome, manage weight, and improve mood too.
Movement for Enhanced Wellbeing
Embrace Strength Training
Eating protein is a good way to boost muscle mass. Even better, though, is to combine protein intake with strength training. You don’t have to jump straight into crossfit or bench presses though. Even just adding a few pushups, or simple dumbbell exercises, can help to make sure that your body builds and maintains muscle mass as you age.
Rest & Recharge Like a Pro
Manage Stress. Embrace Sleep.
The dramatic hormonal changes that accompany perimenopause can make for an occasionally wild ride. What once felt manageable may now feel overwhelming. Or just different. So be kind to yourself.
Prioritize setting a regular sleep schedule, and consider embracing stress relief practices like mindfulness. And if your sleep patterns change - be sure to change with them. There’s no shame in going to bed earlier than you used to—listen to your body. And respect what it is telling you.
What would you like help with?
Weight Loss and Weight Maintenance
Blood Glucose Management, Diabetes, Insulin Resistance, Hypertension, High Cholesterol, Thyroid Disease, Hormonal Health
Polycystic Ovarian Syndrome (PCOS), Perimenopause/Menopause
If you're looking for more guidance, check out our self-paced course.
