Peri-menopause: recognise the signs early for best results

So many of my patients come to me with a range of symptoms, that they have not yet connected to an essential phase of a woman's life: menopause. While it might be viewed as a daunting milestone, menopause is actually an excellent opportunity to embrace positive health and dietary changes. By recognising that peri-menopause typically starts in the early 40s, women have time to understand their symptoms and get the right support in place before things get a bit out of control. Let's explore why menopause is a time to sense-check our health status, adopt a few lifestyle changes and start to understand how nutrition can play a pivotal role.

Embracing Change

Menopause marks the end of our reproductive years, but it also marks the beginning of a new chapter. It's essential to embrace this change wholeheartedly and focus on nurturing our bodies and minds. During this time, our bodies undergo hormonal fluctuations, which can lead to various physical and emotional challenges. By adopting healthier habits tailored to our symptoms, it really is possible to make this time a smooth one.

The Power of Nutrition

Nutrition is the cornerstone of well-being, and during menopause, its significance becomes even more evident. A balanced and nutrient-rich diet can help us manage weight, reduce the risk of chronic diseases, and alleviate some common menopausal symptoms. Including more fruits, vegetables, whole grains, lean proteins, and healthy fats in our meals can provide us with the essential vitamins and minerals our bodies need. This is the area most of my patients need support with, as understanding the ideal diet for you makes such a difference to the generic and often contradictory dietary advice. Metabolic Balance® is the leader in this field, as it provides a truly personalised food plan based on your blood markers. With 20+ years of experience and ongoing clinical research, a Metabolic Balance® plan can really alter your health.

Bone Health Matters

One crucial aspect to focus on during menopause is bone health. As oestrogen levels decline, our bones may become more vulnerable to fractures and osteoporosis. To combat this, calcium and vitamin D-rich foods like dairy products, leafy greens, and fortified cereals should be included in our diet. Additionally, engaging in weight-bearing exercises such as weight training or reformer Pilates can further strengthen our bones.

Balancing Hormones - including our stress, hunger and blood sugar hormones

Hormonal imbalances can lead to mood swings, food cravings and sleep disturbances. Nutrition is a fantastic tool to reduce these symptoms. Incorporating foods rich in omega-3 fatty acids, such as fatty fish and flaxseeds, can help stabilise blood sugar to improve moods and support brain health - no more dreaded brain fog! Reducing caffeine and alcohol intake can alleviate sleep problems and anxiety, but it doesn’t always have to be 100% avoidance.

Staying Active

Physical activity is another key element in navigating menopause gracefully. Regular exercise not only helps manage weight but also boosts mood, reduces hot flashes, and enhances overall well-being. Engaging in activities we enjoy, like dancing, yoga, or brisk walking, can make staying active a fun and fulfilling experience.

Menopause is not a time to fear. Instead, it's an opportunity to prioritise our health and well-being through simple yet effective changes in our lifestyle and diet. As a clinical nutritionist, I encourage you to embrace this new phase of life with positivity and by addressing any unwanted symptoms early. By nourishing our bodies with wholesome foods, engaging in regular exercise, and addressing health concerns we can make this journey through our middle years a smooth one. Remember, every step counts towards a healthier and happier you!