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Writer's pictureJo Leccacorvi

October: World Menopause Month – Empowering Perimenopausal Women Through Nutrition

October is World Menopause Month, a time to raise awareness about menopause and the many tools women need in their bag to help them manage their symptoms. Nutrition is one of those tools and has an important role in managing its symptoms. For perimenopausal women, those transitioning towards menopause, nutrition can be a powerful tool in supporting health, wellbeing, and the body’s natural changes.




 

Understanding Perimenopause

Perimenopause is the period leading up to menopause when your hormone levels begin to fluctuate, particularly oestrogen and progesterone. This phase can last for several years, typically beginning in your 40s, but for some women, it starts in their 30s. Symptoms include changes to periods such as heavy periods, hot flushes, sleep disturbances, anxiety, feeling ‘off’ mood swings, and weight gain, particularly around the abdomen.

 

For many women, this can be a challenging time, both physically and emotionally. However, the right approach to nutrition can ease some of these symptoms and support overall health.

 

Why Nutrition Matters During Perimenopause

Nutrition is key to managing perimenopause because it impacts hormone regulation, bone health, heart health, and weight management, all of which are crucial during this phase.

Here are some specific areas where nutrition plays a significant role:

  1. Sex Hormones: Oestrogen levels fluctuate during perimenopause, leading to various symptoms. Nutrient-dense foods can help to provide the materials that are used by your body to make your sex hormones. These include protein, fats, minerals and vitamins. Nutrient dense foods also support liver function (which helps in hormone metabolism) and reduce inflammation.

  2. Bone Health: Oestrogen plays a crucial role in maintaining bone density. As oestrogen levels drop, the risk of osteoporosis increases. A diet rich in calcium, vitamin D, and magnesium can help maintain strong bones.

  3. Heart Health: Cardiovascular risk increases during perimenopause due to hormonal changes. Healthy fats and fibre-rich foods can support heart health and reduce cholesterol levels.

  4. Weight Management: Many women experience weight gain during perimenopause, especially around the abdomen. Hormonal changes, slower metabolism, and loss of muscle mass can make weight management more difficult. Nutrient-dense foods can support a healthy weight and prevent overeating.

  5. Mood and Energy: Perimenopause can bring mood swings, anxiety, and fatigue. The right foods help you to manage your mood and energy levels by stabilising blood sugar, supporting brain health, and promoting restful sleep.

 

Essential Nutrients for Perimenopausal Women

To help navigate this stage, focus on getting these essential nutrients through your everyday diet:


  1. Calcium and Vitamin D for Bone Health

With the decline in oestrogen, bone density can decrease, making you more susceptible to osteoporosis. Calcium is critical for bone strength, and vitamin D is necessary for calcium absorption.

  • Sources of calcium: Dairy products (milk, yogurt, cheese), leafy green vegetables (kale, spinach), and fortified foods (plant-based milk, orange juice).

  • Sources of vitamin D: Sunlight, fortified dairy or plant-based milk, fatty fish (salmon, mackerel), and egg yolks.

Tip: Consider having your vitamin D levels checked, as many people are deficient, especially during winter months.


  1. Magnesium for Stress and Sleep

Magnesium supports muscle relaxation, stress reduction, and better sleep. It also plays a role in bone health.

  • Sources of magnesium: Nuts (almonds, cashews), seeds (pumpkin seeds, flaxseeds), legumes (black beans, chickpeas), and whole grains (quinoa, brown rice).

Tip: Magnesium can also be absorbed through the skin, so a warm bath with Epsom salts can be a relaxing way to boost levels.


  1. Healthy Fats for Heart Health and Hormonal Support

Omega-3 fatty acids help reduce inflammation, support heart health, and hormone production. These fats are also known to improve mood and reduce depression and anxiety.

  • Sources of omega-3s: Fatty fish (salmon, sardines, mackerel), flaxseeds, chia seeds, walnuts, and algae-based supplements.

Tip: Incorporate fatty fish into your meals at least twice a week, and sprinkle flaxseeds on salads, yogurt, or smoothies for an extra boost of healthy fats.


  1. Fibre for Digestive Health and Weight Management

As metabolism slows during perimenopause, maintaining a healthy weight becomes more challenging. Fibre-rich foods help you feel full longer, support digestion, and stabilise blood sugar levels, preventing energy crashes and cravings.

  • Sources of fibre: Whole grains (brown rice, quinoa, oats), vegetables, fruits, and legumes (lentils, chickpeas).

Tip: Aim to include vegetables with every meal, breakfast, lunch and dinner.


  1. Phytoestrogens for Hormone Support

Phytoestrogens are plant-based compounds that mimic the effects of oestrogen in the body. While they don’t replace oestrogen, they can help ease symptoms like hot flushes and night sweats by providing mild estrogenic effects.

  • Sources of phytoestrogens: Soy products (tofu, tempeh, edamame), flaxseeds, sesame seeds, and lentils.

Tip: Incorporate tofu or tempeh into stir-fries or salads for an easy plant-based protein source.


  1. B Vitamins for Energy and Mood

B vitamins, especially B6, B12, and folate, play a key role in energy production, brain function, and mood regulation.

  • Sources of B vitamins: Whole grains, eggs, fish, poultry, leafy greens, and legumes.

Tip: A balanced, varied diet usually provides enough B vitamins, but some women may need supplementation, especially if they follow a vegetarian or vegan diet. Also seek the advice of a health professional (such as me) if you are considering taking a supplement, particularly if you take prescription medication.


7. Protein for Muscle Maintenance and Metabolism Support

As oestrogen levels decline during perimenopause, it becomes easier to lose muscle mass and harder to maintain a healthy metabolism. Protein is essential for preserving muscle mass, supporting metabolism, and promoting satiety, which can help with weight management. Adequate protein intake also aids in repairing tissues and supporting immune function.

  • Sources of protein: Lean meats (chicken, turkey), fish, eggs, dairy products (Greek yogurt, cottage cheese), plant-based options (tofu, tempeh, lentils, chickpeas, quinoa), and protein-rich nuts and seeds.

Tip: Include a source of protein with every meal to support muscle maintenance and stabilise blood sugar. For example, start your day with eggs or a protein smoothie, and incorporate lean protein or plant-based alternatives into your lunch and dinner.

 

Sample Day of Eating for Perimenopausal Women

Breakfast: Oatmeal topped with chia seeds, fresh berries, and a tablespoon of almond butter. Serve with a side of calcium-fortified almond milk or dairy milk.

Lunch: A mixed greens salad with grilled salmon, avocado, flaxseeds, and a lemon-olive oil dressing. Serve with a side of quinoa or brown rice for added fibre.

Snack: A handful of almonds and an apple. This snack provides fibre, healthy fats, and a natural source of sweetness.

Dinner: Stir-fried tofu with broccoli, carrots, and bell peppers in a sesame-ginger sauce. Serve over brown rice or quinoa.

Evening Treat: A small square of dark chocolate (70% cocoa or higher) with a cup of chamomile tea to help with relaxation and sleep.

 

Celebrate World Menopause Month with Self-Care and Nutrition

World Menopause Month is a reminder to take charge of your health during perimenopause. Nutrition plays a crucial role in managing symptoms, supporting hormone production, and maintaining overall wellbeing. By focusing on nutrient-dense foods, you can nourish your body, manage weight, and reduce the discomforts of perimenopause.

 

Take this opportunity to celebrate your body and prioritise self-care through balanced, mindful eating. Remember that every woman’s experience with perimenopause is unique, so listen to your body, adjust your diet as needed, and consult a healthcare provider for personalised advice. You can book in for a midlife health review with me by clicking here.

 

By embracing these changes and supporting your body with the right nutrition, you can feel empowered and strong as you navigate this important life transition.

Happy World Menopause Month!

 

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