Perimenopause, the transitional phase before menopause, is a natural and inevitable part of a woman's life. While it can bring about various challenges and changes, adopting a holistic approach to its management can make this transition smoother and more empowering. In this blog post, we will explore the significance of weight-bearing exercise, dietary protein, sleep, stress management, whole foods, and mindfulness as essential elements in managing perimenopause.
1.) Weight-Bearing Exercise
Physical activity is a cornerstone of overall well-being, and it plays a crucial role in managing the symptoms of perimenopause. Weight-bearing exercises, such as walking, jogging, or strength training, have several benefits during this phase:
a. Bone Health:
As estrogen levels decline, women become more susceptible to bone loss. Weight-bearing exercises help maintain bone density and reduce the risk of osteoporosis.
b. Weight Management:
Perimenopause often brings about weight gain. Regular exercise can help control and even reduce weight by boosting metabolism and muscle mass.
c. Mood Enhancement:
Exercise triggers the release of endorphins, reducing mood swings, anxiety, and depression – common symptoms during perimenopause.
2.) Dietary Protein
Dietary choices are another key aspect of perimenopause management. Protein intake is particularly important for various reasons:
a. Hormone Regulation:
A balanced intake of protein helps regulate hormones, including insulin and cortisol, which can affect mood and weight gain. Not eating enough protein can contribute to exacerbated symptoms of weight gain, sleep disturbance, moodiness, or fatigue.
b. Muscle Preservation:
Adequate protein intake supports muscle preservation, which is essential as muscle mass decreases with age.
c. Satiety:
Protein-rich foods keep you feeling full, reducing the likelihood of unhealthy snacking and overeating.
3.) Sleep
Quality sleep is vital for overall health, especially during perimenopause when sleep disturbances are common. Here are some strategies for improving sleep:
a. Consistent Sleep Schedule:
Maintain a regular sleep schedule to regulate your body's internal clock.
b. Create a Relaxing Bedtime Routine:
Establish calming activities before bed, such as reading or deep breathing exercises, to reduce stress.
c. Limit Stimulants:
Avoid caffeine and electronic devices in the hours leading up to bedtime.
4.) Stress Management
Chronic stress can exacerbate perimenopausal symptoms. Incorporate stress management techniques into your daily routine:
a. Mindfulness Meditation:
Mindfulness can reduce stress and enhance emotional well-being. Practice deep breathing and meditation.
b. Dance: I'm a huge fan of dance party, mini at home dance party, dance party at the gym or with friends, dance signals to the body that you are safe and open to change and helps allow you to move through sticky emotions and experiences.
c. Social Support:
Lean on friends and family for emotional support and connection during this phase of life.
5.) Whole Foods
Nutrition is an essential component of managing perimenopause. Emphasize whole foods in your diet:
a. Fruits and Vegetables:
These provide essential vitamins and minerals, as well as antioxidants that combat inflammation. The more colorful your meal the better! Avoid brown and white meals, the color in veggies and fruits indicates all the nutrients you need to feel vibrant! Check out Deanna Minich rainbow Diet.
b. Whole Grains:
Opt for whole grains like quinoa, oats brown rice, and Ezekiel bread combined with veggies/fiber to stabilize blood sugar levels and provide sustained energy. I know that I require extra carbs and whole grains for energy to dance and keep up with my kids. I recommend carbs prior to an activity but not necessarily before you go sit to work at a computer or watch TV. Make those carbs work! ;)
c. Healthy Fats:
Include sources of healthy fats, like avocados and nuts, which support brain health and hormone balance. All your hormones are made from cholesterol, avoiding fats can actually harm your hormonal pathways so make sure to include ample healthy fats with each meal.
6.) Mindfulness
Lastly, practicing mindfulness can help you stay attuned to your body and emotions during perimenopause:
a. Mindful Eating:
Pay attention to your body's hunger cues and savor your meals to prevent overeating. As we age and if we are moving our body less and producing less hormones, the truth is that our metabolism slows down, so we really just dont need as many calories as we used to. Being mindful of how much you are eating on a daily basis and what you are eating doesn't have to be a chore but an act of self-care.
b. Self-Compassion:
Be kind to yourself during this transition and acknowledge that it's a normal phase of life. You are a woman experiencing and completely natural transition in your life. This doesn't have to be the worst chapter o your life, this could actually be the most important or best chapter of your life if you allow for it. I'm a huge fan of journaling "To: Love" a practice I learned from Elizabeth Gilbert on her substack. Letters to love is a daily practice where you write a letter to yourself from the voice of love, often we let the voice of judgment, irritated, or anxious be the dominant voice in our head, strengthening this inner kind voice was a life changing experience for myself and would love for you to learn more about it.
Perimenopause is a natural stage in a woman's life that, when approached holistically, can be managed effectively. By incorporating weight-bearing exercise, dietary protein, sleep, stress management, whole foods, and mindfulness into your daily routine, you can navigate this phase with grace and empower yourself to embrace the changes it brings. Remember, every woman's experience is unique, so consult with a healthcare provider for personalized guidance and support during perimenopause.