Navigating Perimenopause: A Guide to Healthful Eating

As a Women's Health Dietitian, I often speak with women navigating the sometimes-turbulent waters of perimenopause. This transitional phase leading up to menopause brings about significant hormonal shifts. These shifts can impact everything from our energy levels and mood to our sleep and body composition.

The Role of Nutrition and Lifestyle in Perimenopause

The good news? Nutrition and lifestyle play a huge role in how we experience this time. While every woman's journey is unique, there are some key strategies we can all implement to optimize our health and well-being during perimenopause.

When putting a meal together, try to include the following elements:

1. Protein: Key for Muscle Maintenance

As our hormones fluctuate, maintaining muscle mass becomes increasingly important. Protein is crucial for satiety, muscle maintenance, and blood sugar balance.

• Aim for: Include a source of quality protein at each meal. Think lean meats, poultry, fish (bonus omega-3s!), eggs, legumes, tofu, tempeh, nuts, and seeds.

• Meal Idea: Enjoy grilled salmon with a side of native greens, or a comforting lentil and vegetable curry.

  
  

2. Fibre: Your Gut's Best Friend

Fibre is vital during perimenopause! It supports gut health, helps regulate blood sugar levels (which can become more erratic), and aids in managing cholesterol.

• Add some colourful plants: Fresh fruits and vegetables contain different nutrients and antioxidants depending on their color. Aim for a variety of plant foods each week. Consuming 30+ different plant foods weekly has been shown to benefit the gut microbiome.

• Whole grains or pulses: Include oats, brown rice, wholemeal bread or pasta, buckwheat, quinoa, and legumes/lentils for a fibre boost.

  
  

3. Healthy Fats: Fuel for Your Body

Healthy fats are essential for hormone production, brain health, and reducing inflammation.

• Incorporate: Avocado, olive oil, nuts, seeds (like flax and chia), and fatty fish into your diet.

• Cooking tips: Drizzle extra virgin olive oil on salads, snack on a handful of macadamia nuts, or enjoy some grilled barramundi.

  
  

4. Calcium and Vitamin D: Protecting Bone Health

With declining estrogen levels, bone health becomes a greater concern. Calcium and Vitamin D are vital for strong bones.

• Include: Dairy or fortified plant-based alternatives, leafy green vegetables, and oily fish to support your bone health.

• Mushrooms: Leaving mushrooms out in the sun for 15 minutes before cooking can help boost their vitamin D2 content!

  
  

Managing Stress Mindfully

Perimenopause can sometimes bring on increased stress and anxiety. Nourishing your body with the right foods can support your nervous system.

• Consider: Magnesium-rich foods like leafy greens, nuts, and seeds.

• Stay hydrated: Drink plenty of water while limiting excessive caffeine and avoiding alcohol, which can exacerbate symptoms.

  
  

Embracing Self-Care

Take a moment to enjoy your favorite tea and engage in joyful movement. It's essential to remember that self-care practices can make a significant difference during this time.

And most importantly, utilize the support of qualified professionals. It can be a wonderful feeling to know you have a team of healthcare providers who truly understand and support you.

It's a Long Game – Enjoy the Journey

Perimenopause is a natural transition that can take several years to complete. As such, it’s essential to enjoy what you are eating. Eating healthy doesn’t have to feel like a chore, punishment, or be boring.

If you would like guidance and inspiration, please reach out. At Nuanced Nutrition, we know all the tips and tricks for making healthy eating easy and enjoyable.

Personalised Support for Your Journey

Are you looking for personalised support during perimenopause? As a Women's Health Dietitian, I am here to help you create a tailored nutrition plan to optimize your health and well-being. Please get in touch to find out more; I’d love to chat with you!

Visit us at www.nuancednutrition.com.au for more information.