As a registered dietitian, I am committed to making sure women have access to the tools they need to step into their full potential, as their happiest, healthiest and most confident selves. I believe that the earlier we can cement a strong foundation rooted in great nutrition and healthy habits, the bigger the payoff will be down the line.
For my female patients in their 20s and 30s, you may be thinking, “perimenopause is so far away, so this post has nothing to do with me.” Not true! The sooner we know what our bodies need to thrive, the easier it will be to flourish through every life stage. It can feel impossible to think as far ahead as 20+ years away, especially if you have pressing health goals that are relevant to right now. However, to see what your 40s, 50s, 60s and beyond are going to look like, you need to begin now, looking through the lens of how you are currently feeding and treating your body.
Perimenopause Symptoms and Hormonal Changes
The average age of menopause is 52 years old, and is defined as 12 months without a menstrual cycle. However, the transition to menopause can take years—a period called perimenopause. This is when hormones begin to fluctuate, specifically a decrease in estrogen levels, which can create a cascade of changes and perimenopausal symptoms. Women report perimenopause symptoms ranging from night sweats, weight gain, brain fog, mood symptoms such as mood changes, irregular bleeding/irregular periods, vaginal symptoms like dryness, and more. Decreased libido is also a common symptom, and many perimenopausal women look for support with sexual health during this time.
Any time our body feels “off” it can be scary and unfamiliar, but it doesn’t have to be! Arm yourself with knowledge about this transitional time as soon as you can, so you’re empowered with solutions and support down the line.
4 Tips for Managing Perimenopause
See below for some women’s health facts I picked up at The New Pause Symposium, pertinent to all women about perimenopause and menopause:
Get educated about your family history
When did your mother, aunts, sisters, or grandmothers go through menopause? Did they experience early perimenopause? Did they have severe symptoms? What treatment options, if any, worked for them? Asking family members these questions is important, because our experience going through perimenopause and menopause are often genetic. The New Pause Symposium stressed the importance of early education, and asking many questions as possible to your female family members. It is vital that you create a clinical team around you that makes you feel supported and comfortable to ask questions and voice vulnerable concerns. This can look like a PCP, OBGYN, registered dietitian, therapist and any other medical specialists you may need during this time.
Exercise for strength, not for weight loss
Nearly every menopause expert agrees, we have to switch our mindset when it comes to exercising. Instead of focusing on exercise for weight loss, try to shift your focus to understanding that the goal of physical activity is longevity and lasting health. Women should be prioritizing being strong over skinny! A great quote from a lecture at this conference was “we train for life!” Experts from the conference, such as Dr. Vonda Wright and Holly Ringer, recommend building lean muscle for longevity and power. Muscle supports metabolism, immunity, energy, decreases inflammation, promotes cognitive function, and more. The biggest mistake most women make is overdoing cardio. Resistance and strength training 3-4 days per week is a sweet spot. Exercise isn’t one-size-fits-all, so find what you love, and stick with it!
Adopt an anti-inflammatory eating pattern
The best type of dietary pattern to follow is an anti-inflammatory diet, with an emphasis on fiber, unsaturated fats, and plants, as it can reduce menopause symptoms. Experts recommend aiming for 25-30g protein per meal, and about 10g of fiber per meal. I recommend following my FPP formula (Fiber, Protein, Produce) to ensure your plate is filled with the right balance of foods to support you. Reach out to a Culina health RD to help personalize your nutrition and meet your goals.
Hormone Replacement Therapy (HRT) can be a powerful tool
The decision on whether to undergo Hormone Replacement Therapy (HRT) to balance your hormone levels and replace estrogen during perimenopause and menopause is a personal decision, based on both your personal and familial medical history, and whether you have severe symptoms. You should discuss this with your entire medical team before making a decision to try hormone therapy.
That said, if you are a candidate for hormone replacement therapy, it can have a powerful effect on nearly every part of your body. Estrogen impacts everything from cognitive function and sleep to weight, joint health, and more. For example, estrogen receptors are found in all of the skeletal muscle tissues in our body, and play a critical role in regulating muscle function. A decrease in estrogen is why so many women complain of joint pain in perimenopause. Estrogen can also act on our brain as an antidepressant, which is why many women experience mood shifts during this time.
I got to attend a lecture about HRT led by authors of Estrogen Matters Dr. Avrum Bluming and Dr. Carol Travis, who armed the audience with stats about hormone therapy, such as that HRT decreases the frequency of vasomotor symptoms by nearly 75%. From this specific HRT lecture, one of my favorite statistics was from a study showing women who had taken HRT prior to entering the study had a 50% reduced risk of Alzheimer’s disease compared to nonusers. There is compelling evidence promoting HRT, but as mentioned above, please review with your healthcare provider.
Importance of Nutrition and Supplements During Perimenopause
There are various nutrients that are absolutely essential to your health during perimenopause. Specifically, calcium, Vitamin K, Magnesium and Vitamin D will support bone and joint health, reducing risk of osteopenia and osteoporosis for menopausal women. Omega 3 fatty acids are crucial during every stage of life, and menopause is no exception. Omega 3 fatty acids, found in foods like salmon, sardines, chia seeds, flax seeds, and walnuts, help reduce inflammation within the body, strengthening joints, brain health and your cardiovascular health, reducing your risk of heart disease.
Lastly, remember protein, protein, protein at every meal! Did we mention protein? You’ll want to aim for about 30g of protein at every meal to prevent muscle loss, balance blood sugar and support a healthy weight. The New Pause Symposium featured products that highlighted these nutrients such as Rootless bites, Menowell protein bars and Seen Nutrition calcium chews.
In terms of supplements, there are a slew of different options claiming to aid symptom relief, from joint pain and hot flashes to weight gain, irregular bleeding or heavy bleeding, and sexual health concerns. As always, please consult with your healthcare provider and dietitian before starting new supplements.
Embracing Perimenopause
As mentioned, every woman experiences perimenopausal symptoms differently and on their own time frame, based on genes, medical history and other individual factors. It is crucial to feel confident during these years and one of the best ways to begin is by creating a team of healthcare professionals that will advocate for you. Embrace perimenopause as a stage of life that can inspire positive health changes. My top takeaway? Focus not just on aging, but living well and wholeheartedly. One of the best ways to do that is by taking care of yourself starting…NOW!
Work With a Culina Health Registered Dietitian
Are you a woman beginning perimenopause or menopause and looking for personalized support to navigate this new stage of life? Are you looking for other ways to treat common women’s health concerns through nutrition and lifestyle changes? Get matched with a Culina Health RD and you could pay as little as $0 out of pocket per session with insurance.
