Perimenopause Survival Guide

Common Symptoms of Perimenopause               

1. Hot Flashes: One of the most common symptoms, hot flashes are sudden feelings of heat, often accompanied by sweating and flushing. They can disrupt sleep and cause discomfort throughout the day.
2. Irregular Periods: Menstrual cycles may become unpredictable. Periods might be heavier or lighter, shorter or longer, and can sometimes skip a month entirely.
3. Mood Swings: Hormonal changes can lead to mood swings, irritability, or even depression. You might find yourself feeling more emotional than usual.
4. Sleep Problems: Difficulty falling or staying asleep is common. Night sweats can also disrupt restful sleep.
5. Weight Gain: Changes in metabolism and hormone levels can lead to weight gain, particularly around the abdomen.
6. Memory Issues: Some women experience forgetfulness or trouble concentrating, often referred to as “brain fog.”

How Nutrition Can Help

1. Hot Flashes: Foods rich in phytoestrogens, like quality soy products, flaxseeds, and legumes, can help balance hormones. Phytoestrogens mimic estrogen in the body, potentially reducing the severity of hot flashes. Staying hydrated and reducing spicy foods and caffeine can also help minimise hot flashes.
2. Irregular Periods: A balanced diet with plenty of fruits, vegetables, fibre, and proteins (fish, grass-fed meat, legumes, eggs) supports overall hormone balance. Omega-3 fatty acids in oily fish (sardines, mackerel, anchovies, salmon) can also help reduce inflammation and support hormonal health.
3. Mood Swings: Consuming foods high in omega-3 fatty acids, such as salmon and walnuts, can support brain health and mood stability. B vitamins, especially B6, play a role in mood regulation, so including foods like bananas, chicken, and leafy greens can be beneficial. Magnesium (nuts, seeds and leafy greens), can help alleviate mood swings.
4. Sleep Problems: Reducing caffeine and alcohol intake can improve sleep. Magnesium can help to promote better sleep. Herbal teas like chamomile can also aid relaxation.
5. Weight Gain: Eating a balanced diet with plenty of fibre from fruits, vegetables, nuts and seeds can help manage weight. Regular physical activity is crucial; walking, swimming, weight-bearing exercises or yoga can help maintain a healthy weight and improve mood.
6. Memory Issues: Foods rich in antioxidants, such as berries and green leafy vegetables, support brain health. Omega-3 fatty acids can also help with cognitive function and memory.

Navigating perimenopause may seem like a wild ride, but with a mix of good nutrition and, in some cases, targeted supplements, you can make it through in style! The Lifestyle Nutritionist is here to help you celebrate this stage in your life and provide personalised and professional advice to support you through this transition.