Perimenopause: Diet, Lifestyle, Education, and Community Support

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What is Perimenopause?

Perimenopause also referred to as menopausal transition is a phase in a woman's life marked by changes in the functioning of the ovaries. During this transition, your ovaries produce less hormones. As a result, your menstrual cycle becomes irregular and unpredictable. Perimenopause is a normal progression towards end of reproductive years for a woman.

What hormonal changes occur during perimenopause?

During your menstrual cycle, a balance between estrogen and progesterone ensures proper ovulation (release of the egg by your ovaries) and menstruation (your period). During perimenopause, your ovaries produce less and less estrogen which in turn throws progesterone off balance. When this hormonal balance is disrupted, you start to feel the effects of the hormonal ups and downs.

How do you know you are going through perimenopause?

The typical age range women start to experience perimenopause is mid 40's. However, it could start earlier and perimenopause can last 8-10 years before a woman completely transitions into menopause. Declining estrogen levels produce the following symptoms:

• Irregular periods

• Heavy or lighter periods

• Mood swings (anxiety, depression)

• Vaginal dryness

• Low libido

• The urge to pee frequently

• Trouble sleeping

• Hot flashes and night sweats

It is important to note that how your body reacts to the declining estrogen levels will be different from others. As as a result, you may experience some if not all of the symptoms listed.

What dietary and lifestyle changes can I make to manage symptoms of Perimenopause?

Declining estrogen levels during perimenopause can have an impact on your metabolism. A decrease in Basal Metabolic Rate (BMR) results in weight gain. If dietary habits remain unchanged it can lead to significant weight gain during this transition phase. Estrogen also helps regulate the stress hormone cortisol. Declining estrogen levels can alter the body's ability to manage stress leading to weight gain, anxiety and sleep problems. Most symptoms of perimenopause can be managed at home without the need for medications. Simple changes in diet and lifestyle can have a huge impact on the alleviating the symptoms of perimenopause.

Diet and Perimenopause:

Foods to eat during perimenopause include:

• Calcium rich foods such as yogurt, milk, eggs, and spinach help maintain bone health

• Increasing protein intake by consuming legumes, eggs, lean meat, and tofu help in maintaining muscle mass, which starts to decline during perimenopause.

• Fermented foods such as yogurt and kimchi helps maintain healthy gut microbiome which in turn helps with overall health.

• Eating whole grains and lots of fruits and vegetables helps you feel full longer (as they have a lot of fiber) and helps you to maintain a healthy weight.

• Magnesium plays an important role in improving sleep quality. Foods rich in magnesium include nuts and seeds and leafy greens.

• Healthy fats such as monounsaturated fats found in olive oil, avocado oil, avocados, and nuts as well as polyunsaturated fats such as omega 3 found in salmon, flaxseeds, chia seeds helps support heart health.

  
  

Food to avoid during perimenopause include:

• Avoid processed foods, sugary drinks, and unhealthy fats such as potato chips, deep fried food, processed meats, fast food, and candies.

• Avoiding spicy foods, alcohol, and reducing caffeine intake during perimenopause can significantly improve symptoms of hot flashes, night sweats and insomnia.

Stress management during Perimenopause:

• Prioritize sleep. Having and sticking to a regular sleep schedule, avoiding screens, caffeine and alcohol before bedtime helps improve overall sleep quality.

• Incorporating mindfulness, meditation, and yoga helps reduce cortisol levels thereby decreasing stress and anxiety and improving mood.

  
  

Strength training during Perimenopause:

Regular exercise is very important to not only reduce stress but also reduce the frequency and severity of hot flashes and night sweats during perimenopause. Due to declining estrogen levels women become prone to osteoporosis (bones become fragile). Adding strength training to your exercise routine helps improve bone health. Some strength training exercises to add include:

• Exercises such as pushups, squats, and planks use your own body weight to create resistance and build strength and endurance.

• Strength training using weights include the use of dumbells, kettlebells, barbells,and weight plates. Using these tools helps build muscle and strength.

Education and Community support for Perimenopause:

Education and community support are critical for empowering women to go through this transition phase not feeling alone and to help them make informed decisions and feel less anxious. Some educational resources include:

• The National Menopause Foundation and The Menopause Society are a reliable source for finding information on understanding symptoms and available treatment options.

• Online platforms such as heyperry.com offer a supportive community and holistic education to navigate this transition.

Conclusion:

Perimenopause can be challenging small but consistent changes in diet and lifestyle along with education and community support can make a huge difference in navigating this transition phase with ease.

References:

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC10780928/

2. https://my.clevelandclinic.org/health/diseases/21608-perimenopause

3. https://www.hopkinsmedicine.org/health/wellness-and-prevention/navigating-perimenopause-5-tips-from-a-womens-health-provider

4. https://www.medicalnewstoday.com/articles/perimenopause-diet-and-nutrition#diet-tips

5. https://nationalmenopausefoundation.org/

6. https://menopause.org/

7. https://heyperry.com/the-menopause-school/

Assessed and Endorsed by the MedReport Medical Review Board