Why you need to know about perimenopause now even if you’re in your thirties
October was World Menopause Awareness Month and it is so great to see that menopause is a topic that we talk more about without embarrassment.
After all, every woman will be going through it at some point so it’s nice to know what to expect!
I was reading that 900,000 women have quit their jobs in the UK due to the menopause (Wellbeing of Women charity). How crazy is that? The side effects definitely go beyond the odd hot flush!
Menopause probably feels like a lifetime away for many of you reading this but what I wanted to talk about today was perimenopause.
Menopause doesn’t happen overnight (officially you enter menopause when you have no periods for at least 12 months) and all the symptoms that you may experience before are technically what we call perimenopause. For most of us, it will happen during our mid forties but others can enter perimenopause in their mid 30’s. It is the transition stage during which our bodies prepare to stop ovulating.
Irregular menstrual cycle, heavy/painful periods, sleep problems, night sweats, hot flushes, fatigue, weight gain, anxiety, brain fog, mood changes, incontinence issues, decrease in libido, hair loss and vaginal dryness are some of the symptoms that you may experience during perimenopause.
The good news is that nutrition plays an important role. The choices that you make now in your thirties will impact on how smoothly you go through menopause.
All the food that you eat impacts your hormones on a daily basis so getting a well-balanced diet is key.
Making sure you have enough protein throughout the day alongside healthy fats and complex carbohydrates (the ‘good’ kind) which includes an abundance of nice colourful vegetables. Eat the rainbow!
Getting a balanced diet will help to manage your blood sugar which is KEY during perimenopause. A blood sugar roller coaster needs to be avoided as this will mess with your insulin which will impact the rest of your hormones.
Adding phytoestrogens have been shown to be beneficial during perimenopause. It helps balance oestrogen levels by mimicking the role of oestrogen in the body. Good sources are flaxseed or soya protein (choose organic and from whole soybeans such as edamame, tempeh or miso). Studies have shown that women who eat a diet high in phytoestrogens have reduced hot flushes and night sweats. It also will increase your fiber intake which is always a winner for your gut health! Getting daily bowel movement is also key to clear out old hormones and toxins. Pooping is the best detox!
Don’t overburden your liver and reduce endocrine disruptors (xenoestrogens). Xenoestrogens are oestrogen-like chemicals found in plastics, pesticides and some chemicals which affect hormone balance by mimicking naturally occurring hormones in the body. There are many ways you can avoid them. Start by using an aluminium-free deodorant, investing in a glass bottle instead of a plastic one, using a glass container to keep your food in the fridge, switching your Tefal for non-toxic cookware and eating organic as much as possible!
Of course reducing your alcohol consumption is also key when talking about reducing the burden on your liver. Alcohol depletes important vitamins including B vitamins which are so important for energy production (and fatigue is a common symptom of perimenopause!)
Stress management, optimising sleep and exercise such as resistance training will also help for a smooth ‘transition’.
All the little things add up - nourish your body, you only have one. If you cherish it, perimenopause / menopause can be the start of a whole new exciting chapter as a woman.
After all, not having periods will be a good change!