Menopause and Nutrition: How to Stay Strong and Healthy Through Perimenopause and Menopause

Perimenopause and menopause are natural transitions that every person with a uterus goes through, but they come with a variety of changes in the body. These changes can affect energy levels, mood, sleep, and even physical fitness. Understanding how to adapt your nutrition and training routine during this phase can help you stay strong, energized, and healthy. Let’s dive into some practical tips for making this transition smoother, with a focus on how to fuel and move your body.

1. What is Perimenopause and Menopause?

Before we dive into nutrition and exercise, it’s important to understand what perimenopause and menopause are.

Perimenopause, the transition period leading up to menopause, usually starting in your 40s, but it can begin earlier. During this phase, your body’s hormone levels (especially oestrogen and progesterone) start to fluctuate, which can lead to irregular periods, hot flashes, mood swings, sleep disturbances, and other changes.

Menopause is officially reached when a person has gone 12 consecutive months without a period. This usually occurs in your early 50s and marks the end of the reproductive years.

These hormonal shifts can affect your metabolism, muscle mass, bone health, and overall fitness.

2. Nutrition Considerations During Perimenopause and Menopause

Nutrition plays a key role in managing the symptoms of perimenopause and menopause, as well as supporting overall health. Here are a few considerations to keep in mind:

Protein for Muscle Maintenance:

As oestrogen levels decline, muscle mass can also decrease. This can make strength training more challenging and may slow down your metabolism. To counteract this, make sure you’re consuming enough protein (aim for 1.2-1.6 grams of protein per kilogram of body weight). Foods like seitan, tofu, tempeh, and other soy based products are great options to support muscle repair and growth.

Healthy Fats for Hormone Support:

Hormonal fluctuations during this phase can lead to mood swings, fatigue, and hot flashes. Including healthy fats (like omega-3s) in your diet can help manage inflammation and support hormone balance. Incorporate foods like flaxseeds, chia seeds, walnuts, and avocado.

Calcium and Vitamin D for Bone Health:

The decline in oestrogen can also impact bone density, increasing the risk of osteoporosis. Ensure you're getting enough calcium (about 1,200 mg per day for women over 50) and vitamin D (around 600-800 IU per day) to support strong bones. Fortified plant milks, some mushrooms, and sunlight exposure are good sources.

Fiber for Digestive Health:

Hormonal changes can affect digestion, leading to issues like bloating or constipation. A diet rich in fiber (from fruits, vegetables, whole grains, and legumes) can help promote digestive health and prevent these uncomfortable symptoms.

Hydration:

Hot flashes and night sweats are common during perimenopause and menopause, and they can lead to dehydration. Stay hydrated by drinking water regularly throughout the day, and consider adding hydrating foods like cucumbers, watermelon, and celery to your diet.

3. Training Considerations During Perimenopause and Menopause

Exercise can be a game-changer during this time, helping to manage symptoms and maintain physical health. However, as your body changes, so might your approach to training. Here are some key tips for adapting your fitness routine:

Strength Training to Preserve Muscle Mass:

With age and hormonal changes, maintaining muscle mass becomes more challenging. Incorporating regular strength training (2-3 times per week) is essential to prevent muscle loss and support bone health. Focus on full-body workouts that include exercises like squats, lunges, push-ups, and deadlifts. Consider working with a trainer if you're unsure about proper form or which exercises are best for your body.

Cardio for Heart Health:

Cardiovascular health is more important than ever during perimenopause and menopause, as hormonal shifts can increase the risk of heart disease. Aim for 150 minutes of moderate-intensity cardio (like brisk walking, cycling, or swimming) per week. It’s also great for weight management, especially if you notice a slower metabolism.

Flexibility and Mobility:

As you age, joint stiffness can become more common, making it harder to stay flexible. Incorporating activities like yoga, Pilates, or stretching into your routine can help improve mobility, reduce stress, and support muscle recovery. These activities also work wonders for managing menopausal symptoms like anxiety or poor sleep.

Rest and Recovery:

The changes happening in your body can sometimes make you feel more fatigued or require longer recovery periods. Prioritize rest and recovery, listen to your body, and don’t be afraid to adjust the intensity or frequency of your workouts when needed. Quality sleep is crucial for overall health, so make sure you’re getting at least 7-8 hours of rest each night.

4. Tips for Managing Symptoms While Staying Active

In addition to training and nutrition, there are some practical strategies you can use to manage common symptoms of perimenopause and menopause:

Hot Flashes and Sweating:

If you experience hot flashes or excessive sweating, exercise in a cool environment and wear moisture-wicking clothes. Avoiding triggers like caffeine and alcohol can also help reduce the frequency of hot flashes.

Sleep Issues:

Sleep disturbances are common during menopause. Try relaxing activities before bed, such as meditation, reading, or taking a warm bath. Avoid intense exercise too close to bedtime, as it can sometimes be stimulating.

Mood Swings:

Hormonal fluctuations can cause irritability or mood swings. Regular physical activity, particularly aerobic exercise, can help release endorphins and improve mood. Don’t underestimate the power of getting outside for some fresh air and sunshine.

5. Remedies and Supplements for Common Symptoms of Perimenopause and Menopause

In addition to diet and exercise, there are various remedies and supplements that can help manage some of the more common symptoms of perimenopause and menopause. Let’s break down a few of the most effective options for relieving discomfort and supporting your overall well-being during this time.

Hot Flashes and Night Sweats

Hot flashes and night sweats are some of the most well-known symptoms of menopause, and they can be disruptive to daily life. Fortunately, there are a few remedies and supplements that might help:

• Black Cohosh:

Black cohosh is one of the most commonly used herbs for hot flashes and night sweats. It is believed to have oestrogen-like effects that can help regulate body temperature. Some studies suggest it can reduce the frequency and intensity of hot flashes, though results can vary.

• Soy Isoflavones:

Soy isoflavones are plant-based compounds that act like oestrogen in the body and may help alleviate hot flashes. You can find them in soy products like tofu, tempeh, and edamame, or take them as supplements.

• Flaxseed:

Flaxseed is another plant-based source of phytoestrogens (compounds that mimic oestrogen), which can be beneficial for managing hot flashes. Adding ground flaxseed to smoothies, yogurt, or oatmeal can help reduce symptoms.

• Cooling Remedies:

Aside from supplements, some women find relief with cooling remedies like wearing lightweight, breathable fabrics (cotton or linen), using a cooling pillow, or placing an ice pack on the back of the neck. Avoiding hot drinks, spicy foods, and caffeine can also reduce hot flash triggers.

Sleep Disturbances

Hormonal shifts during menopause can lead to sleep disturbances, including trouble falling asleep or staying asleep. Here are a few tips to improve sleep quality:

• Melatonin:

Melatonin is a hormone that regulates your sleep-wake cycle. Some women find that taking a low dose of melatonin (0.5–3 mg) before bed helps them fall asleep more easily and improves sleep quality. However, it’s best to consult with a healthcare provider to determine the right dosage for you.

• Magnesium:

Magnesium is a mineral that plays a role in muscle relaxation and sleep regulation. Taking a magnesium supplement or increasing magnesium-rich foods like spinach, almonds, and pumpkin seeds may help promote restful sleep. Magnesium glycinate is often recommended for better absorption.

• Valerian Root:

Valerian root is a natural herb that has been shown to have mild sedative effects. It may help reduce anxiety and improve sleep quality, making it a useful remedy for menopausal sleep disturbances.

• Sleep Hygiene:

Establishing a relaxing night-time routine can make a big difference. Try to avoid screens before bed (the blue light can interfere with melatonin production), keep your bedroom cool and dark, and consider using calming scents like lavender (either in essential oil form or as part of a bedtime spray).

Mood Swings and Anxiety

Hormonal fluctuations during perimenopause and menopause can lead to mood swings, irritability, and anxiety. Luckily, there are several natural remedies and supplements that may help balance mood:

• St. John’s Wort:

St. John’s Wort is an herb that has been used for centuries to improve mood and relieve mild depression. Some studies suggest it may help reduce the severity of mood swings and anxiety, though it may interact with certain medications, so be sure to talk to your doctor before starting it.

• Ashwagandha:

Ashwagandha is an adaptogenic herb known for its stress-reducing properties. It can help your body adapt to stress and may reduce symptoms of anxiety, fatigue, and irritability during menopause. It’s available in supplement form and can also be found in powder form to add to smoothies.

• Vitamin B6:

Vitamin B6 plays a key role in serotonin production, the neurotransmitter responsible for regulating mood. Some women find that supplementing with B6 helps alleviate mood swings and irritability. Foods like potatoes, bananas, and fortified cereals are good sources of vitamin B6.

• Omega-3 Fatty Acids:

Omega-3 fatty acids (found in flaxseed, and walnuts) have been shown to improve mood and reduce the risk of depression. Supplementing or eating more omega-3-rich foods may help manage emotional ups and downs during menopause.

Vaginal Dryness and Low Libido

Vaginal dryness and a reduced libido are common issues due to lower oestrogen levels. Here’s how to manage these symptoms:

• Vitamin E and Coconut Oil:

Vitamin E and coconut oil have moisturizing properties that can be applied topically to help alleviate vaginal dryness. Be sure to use natural, chemical-free options, as synthetic chemicals can sometimes cause irritation.

• Oestrogen Creams or Lubricants:

Topical oestrogen creams (prescribed by a doctor) and water-based lubricants can also help address vaginal dryness and discomfort during intimacy. These options provide localized relief and don’t have the same side effects as oral hormone therapy.

• Maca Root:

Maca root is a natural supplement that has been shown to help with hormonal balance and libido. It’s available in powder or capsule form and can be added to smoothies or taken with meals.

General Wellness

• Probiotics:

Hormonal changes can impact gut health, leading to digestive issues. Probiotics can help maintain a healthy gut microbiome, which supports digestion, immunity, and even mood regulation. You can take a probiotic supplement or incorporate fermented foods like yogurt, kefir, sauerkraut, and kimchi into your diet.

• Adaptogens:

Adaptogens like Rhodiola and Holy Basil can help your body adapt to stress and balance hormone levels. These herbs may improve energy, reduce fatigue, and enhance mental clarity during the perimenopausal and menopausal stages.

6. Conclusion

Perimenopause and menopause can bring about many changes, but with the right strategies, you can manage symptoms and maintain your overall health and well-being. A combination of good nutrition, regular exercise, natural remedies, and targeted supplements can make a significant difference in how you feel. Be sure to consult with your healthcare provider before starting any new supplements or remedies to ensure they’re right for your individual needs.

Taking a proactive approach to self-care during this phase of life will help you stay strong, healthy, and empowered as you navigate these changes.