Have you heard that menopause and even perimenopause can be a daunting phase of life, filled with a myriad of annoying symptoms that can disrupt your day-to-day living? Well, I'm here to tell you ladies, that it doesn't have to be! Imagine going through this season with confidence, feeling empowered, and setting yourself up for menopause with minimal symptoms so you can enjoy life to the fullest in your 40's, 50's, and even 60’s!
In this article I’m sharing my secrets as a Functional Nutrition Practitioner, to help you achieve optimal health during perimenopause, menopause and beyond! Preparing for perimenopause can help you set yourself up for a symptoms free perimenopause and menopause season! While other ladies will be complaining of night sweats, mood swings and weight gain, you’ll be feeling your best! So let’s jump in!
What is Perimenopause?
Perimenopause is the transitional period leading up to menopause, during which your body undergoes significant hormonal changes. These changes are primarily driven by fluctuations in estrogen and progesterone levels, hormones that play key roles in regulating your menstrual cycle and overall reproductive health.
Typically, you can expect perimenopause to start in your 40s, although it can begin earlier for some women. This phase can last anywhere from a few months to several years and is marked by various physical and emotional symptoms.
During perimenopause, your ovaries gradually produce less estrogen, leading to irregular periods and other symptoms like hot flashes, mood swings, and sleep disturbances. These hormonal shifts can also affect your bone density and cardiovascular health.
Understanding what happens in perimenopause can help you feel more in control and prepared for this phase of life. By focusing on balancing your hormones, optimizing your nutrient intake, and supporting your gut health, you can navigate perimenopause with greater ease and set yourself up for a smoother transition into menopause.
Remember, this is a natural part of aging, and with the right strategies, you can feel empowered and maintain your well-being well into your golden years!
Common Signs and Symptoms of Perimenopause
Understanding the symptoms of perimenopause is key for managing them effectively. While these are common signs of perimenopause and menopause, it doesn't mean it's normal! There are things you can do to reduce these symptoms…but more on that later!
Irregular periods: Your once predictable menstrual cycle may now feel like a rollercoaster. One month you're early, the next you're late, and sometimes you skip altogether. It's frustrating and can make it hard to plan your life around it.
Hot flashes and night sweats: Imagine being in the middle of a meeting or trying to sleep when suddenly you feel like you're in a sauna. These intense waves of heat come out of nowhere, leaving you sweaty and uncomfortable...or to be quite honest, make you want to rip your clothes off and sit in front of a fan!
Mood swings and irritability: One moment you're laughing with friends, and the next, you're snapping at your loved ones. The emotional rollercoaster can leave you feeling out of control and exhausted.
Sleep disturbances: Falling asleep or staying asleep feels like an impossible task. You toss and turn, staring at the ceiling, and wake up feeling just as tired as when you went to bed.
Weight gain: Despite your best efforts to eat well and stay active, you notice stubborn weight, especially around the midsection.
Decreased libido: The spark that once ignited your intimate moments feels like it's dimmed. You find yourself less interested in sex, which can impact your relationship and self-esteem.
Vaginal dryness: This uncomfortable symptom can make intimacy painful and leave you feeling self-conscious. It's a topic that's hard to talk about, but trust me, you're not alone in experiencing it and there are natural ways to address this if you're open about it with your provider.
These symptoms can vary in intensity and frequency. However, if you implement these tips on preparing for perimenopause, and even find personalized strategies for relief, you can go through this season and menopause with NO symptoms or very minimal symptoms!
Functional Medicine Approaches to Reduce Perimenopause Symptoms
Functional medicine focuses on balancing your body at a cellular level, targeting hormones, nutrients, and gut health with lifestyle and holistic, science-backed strategies to alleviate symptoms and promote overall well-being.
Preparing for Perimenopause by Balancing your Hormones
As a functional nutrition practitioner, I’m here to help you navigate perimenopause with confidence and ease. I know this phase of life can feel overwhelming, but taking steps now to support your hormonal health can make a big difference!
One of the first things I recommend is reducing your exposure to harmful chemicals. Ditching toxic products and opting for organic choices can really lighten the load on your endocrine system during these hormonal changes. Chemicals in these products can inhibit natural hormones or mimic estrogen, leading to more intense hormone imbalances and exacerbating symptoms.
I also can’t stress enough the importance of a whole food diet rich in essential nutrients. These foods help support a healthy hormone balance and can make you feel so much better.
Managing stress is another key component. Incorporating mind-body strategies like meditation and yoga can significantly lower cortisol levels—the stress hormone that often wreaks havoc during perimenopause. Adaptogenic herbs such as ashwagandha and rhodiola have also been shown to help regulate cortisol, enhancing overall hormonal balance.
To offer you personalized protocols and recommendations, I run functional medicine hormone testing to see which exact hormones need support. This comprehensive approach allows us to target the specific imbalances in your body, providing you with tailored strategies to navigate this phase of life more smoothly.
Preparing for Perimenopause by Optimizing your Nutrient Levels
As women in our 40s, we're navigating a unique phase of life, and optimizing our nutrient intake can make a world of difference in preparing for perimenopause and menopause to avoid hot nightmare symptoms we always hear about….
Here are nutrients (and foods) to increase during this time.
Omega-3 fatty acids are like little miracle workers for our bodies. Found in fish like salmon, mackerel, and sardines, as well as plant sources like flaxseeds and chia seeds, these fats help reduce inflammation, which can be a big culprit behind joint pain and mood swings. Plus, Omega-3s support brain health, improving our mood and cognitive function.
Magnesium is another must-have. You can find it in leafy greens, nuts, seeds, and whole grains. Magnesium helps regulate our nervous system and can be a lifesaver for sleep disturbances and muscle cramps. It also boosts our energy levels, helping us fight off that dreaded fatigue.
Vitamin D is crucial for keeping our bones strong. As estrogen levels drop, our bone density can take a hit, increasing the risk of osteoporosis. Getting enough Vitamin D from sunlight, fatty fish, or fortified dairy helps our bodies absorb calcium. It also plays a role in regulating our mood by boosting serotonin, the "feel-good" hormone.
B vitamins, especially B6 and B12, are essential for energy, red blood cell formation, and neurological function. They support the production of neurotransmitters like serotonin and dopamine, which help regulate our mood. You can find B vitamins in lean meats, eggs, dairy products, legumes, and whole grains.
Antioxidants like vitamins C and E are crucial during perimenopause. These nutrients combat oxidative stress, which can speed up aging and inflammation. Vitamin C, found in citrus fruits, berries, and bell peppers, supports collagen production and immune function. Vitamin E, found in nuts, seeds, and green leafy veggies, protects our cells and keeps our skin healthy.
Fiber is another nutrient you shouldn’t overlook. High-fiber foods like fruits and vegetables support gut health by promoting a healthy microbiome. A balanced gut can improve nutrient absorption, boost our immune system, and even influence our mood through the gut-brain connection.
And let's not forget phytoestrogens, plant compounds that mimic estrogen. Found in foods like flaxseeds, and legumes, phytoestrogens can help balance our hormones naturally, reducing symptoms like hot flashes and night sweats.
Preparing for Perimenopause by Supporting your Gut Health
Your gut health significantly impacts your overall well-being, especially during perimenopause. Improving your gut health can help alleviate many perimenopause symptoms.
Here are some strategies:
Probiotics: These beneficial bacteria can improve digestion, support your immune system, and even influence hormone regulation. Foods rich in probiotics include yogurt, kefir, sauerkraut, kimchi, and other fermented foods. You might also consider a personalized high-quality probiotic supplement to make sure you're getting a variety of beneficial strains. (Once we run functional medicine labs, I can tell you if a specific probiotic is right for you or not). By maintaining a healthy gut microbiome, probiotics can help alleviate digestive issues and support overall hormonal balance, reducing symptoms like bloating and mood swings.
Fiber-Rich Foods: Incorporating a diet high in fiber is essential for maintaining a healthy gut microbiome. Fiber acts as a prebiotic, feeding the beneficial bacteria in your gut. Aim to include plenty of fruits, vegetables, whole grains, legumes, and nuts in your diet. Foods like apples, bananas, broccoli, and oats are excellent choices. A high-fiber diet can help regulate bowel movements, reducing constipation and bloating, common complaints during perimenopause.
Hydration: Staying well-hydrated is crucial for digestive health. Water helps break down food so that your body can absorb nutrients. Aim to drink at least 8 glasses of water a day (you can give through some electrolytes in there for extra hydration support!), and consider herbal teas that can soothe the digestive tract, such as ginger or peppermint tea. Proper hydration can also help manage hot flashes and keep your skin hydrated, reducing dryness.
Avoiding Processed Foods and Sugars: Processed foods and added sugars can disrupt your gut microbiome by promoting the growth of harmful bacteria. Try to limit your intake of sugary snacks, sodas, and processed foods, and opt for whole, nutrient-dense options instead. Reducing processed foods and sugars can help stabilize blood sugar levels, decreasing mood swings and energy crashes.
Healthy Fats: Incorporate healthy fats into your diet, such as those found in avocados, nuts, seeds, and fatty fish. These fats can support the integrity of your gut lining and reduce inflammation, which is often exacerbated during perimenopause. Healthy fats also aid in hormone production, helping to balance your estrogen and progesterone levels, thereby reducing symptoms like hot flashes and irritability.
Stress Management: Chronic stress can negatively impact your gut health by altering the gut microbiome and increasing inflammation. Mind-body techniques like meditation, deep breathing exercises, and yoga can help manage stress levels and improve gut health. Effective stress management can reduce cortisol levels, helping to alleviate anxiety, sleep disturbances, and mood swings associated with perimenopause.
Regular Exercise: Physical activity promotes a healthy gut microbiome and can help with the regularity of bowel movements. Aim for at least 30 minutes of moderate exercise most days of the week. Regular exercise can also boost your mood, improve sleep quality, and help manage weight gain, making it easier to cope with the physical and emotional changes of perimenopause.
By focusing on these gut health strategies, women in their 40s can better manage perimenopause symptoms such as digestive issues, mood swings, and hormonal imbalances. A healthy gut can enhance nutrient absorption, support your immune system, and even impact your mental health, making it a cornerstone of overall well-being during perimenopause.
Preparing for Perimenopause with a Healthy Lifestyle!
Adopting a healthy lifestyle can make a significant difference during perimenopause. This is a time in your life where you can take back control and live a healthy life like you always imagined. It doesn't matter where you are on your healthy journey; by taking even small steps, starting today, you can feel your best even 20 years from now, symptom-free!
For example you can start incorporating mind-body techniques like daily walks in the sunlight, meditation, and yoga which can be especially helpful if you've experienced depression before. These practices not only reduce stress but also boost your emotional well-being.
Regular physical activity is crucial for maintaining a healthy weight and minimizing symptoms like hot flashes and mood swings. Aim for a mix of cardio activities like walking, running, or swimming to improve your cardiovascular health, and include some strength training to counteract the weight gain that often comes with perimenopause. Do things that you actually enjoy doing!
Quality sleep is also essential for managing perimenopause symptoms. Establish a bedtime routine that works for you, which might include limiting screen time at least an hour before bed to help you wind down. Creating a relaxing environment by keeping your bedroom cool, dark, and quiet can also promote restful sleep.
Remember, these small changes can make a big difference in how you feel during this phase of life!
Navigating perimenopause doesn't have to be overwhelming. Hi, I'm Eli Priest, a Functional Nutrition Practitioner and can help guide you during your health journey. With the right strategies and support, you can feel empowered and prepared for a healthy menopause. If you're ready to take control of your health and experience a smoother transition, book a call with me today! Let's work together to create a personalized plan that meets your unique needs and sets you up for success.
Incorporating a lifestyle approach to healthy perimenopause can make a world of difference. Remember, you're not alone in this journey. With the right guidance and a proactive approach, you can thrive during this season of life and beyond.
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