Perimenopause is an interesting phase of the lifespan – I recently heard it referred to as “puberty, in reverse”. Pretty accurate, really. Apart from the physical symptoms (which include fatigue, brain fog, abdominal weight gain and sleep disruptions), the emotional symptoms can be remarkably similar to puberty. Mood fluctuations, irregular and/or heavier periods and emotional extremes are common. Perimenopause also marks the point of mid-life for women, when children are heading towards adulthood and our role in their growth and development changes. All of these physical, emotional, psychological and lifestyle alterations certainly make things interesting!
In this post, we’ll examine what perimenopause is , and how utilising personalised nutrition can not only aid physical health, but mental health too.
Perimenopause is the time when periods become irregular due to the diminishing frequency of ovulation (the release of an egg from the ovaries) and the accompanying decline in oestrogen. The latter is responsible for many of the more frustrating symptoms that women experience upon reaching this stage of the lifespan. Hot flushes and night sweats are a good example (1). In addition to the more obvious symptoms of perimenopause, there are other changes to female biology that are not so noticeable, but have the ability to significantly impact health and wellbeing in the coming years.
Why is oestrogen so important?
Other than the obvious requirements for reproduction, oestrogen also provides the following benefits:
- Assists maintenance of bone density and muscle mass.
- Supports cardiovascular health.
- Supports brain health.
- Supports genitourinary tract health.(2)
This list, while at first glance seemingly short, has signficant implications . Plenty of evidence has demonstrated that in the years following menopause, conditions such as heart disease, cognitive decline, hypertension, and osteoporosis become more common in women. Don’t get me wrong, menopause is not an illness or a condition to be cured. It is a normal part of human ageing, but supporting the body through this phase is as important as any other. There are many options available, including hormone replacement therapy (HRT), and a variety of natural therapies. The most powerful of these, is lifestyle and dietary modification.
Dietary requirements during perimenopause – what nutrients does my body need?
Just like other stages of the lifespan, (during growth, pregnancy, etc), perimenopause and menopause results in unique requirements for certain nutrients. Each body has it’s own different requirements for nutrients as well, and this is where personalised nutrition comes in handy, rather than the stock standard “one size fits all approach”. If you’ve been following my blog for a while, you’ll know that I’m rather a big fan of personalised nutrition overall. I have been using it myself for many years, to support my biochemistry and keep me fit and active. As I begin the gradual move into the next stage of my life, I’m keen to see how my body responds to the dietary changes I know I’ll need to support my health and wellbeing. If you haven’t already, I highly recommend having a brainstorm about your past and current state of health, and what you want your future health to look like; then base any dietary changes around that. As I’m typing this, I feel that a refresh on how to personalise your nutrition may well be the theme for the next post! In the meantime, if you’d like to know the basics, feel free to read a brief run down of personalised nutrition here.
Back to the post….
The overall composition of the diet in menopause should be considered, and for the most part, the research points to the Mediterranean diet as being the most beneficial. It provides a variety of good fats (important for cardiovascular and brain health), as well as plenty of fresh foods that contain highly beneficial phytochemicals and antioxidants, and fibre to support gut health. In particular, there is an increased need for calcium, magnesium, and vitamin D to promote and maintain bone health. Protein is important too, because muscle mass is on the decrease in our later years, and an increased protein intake supports maintenance of muscle tissue. As always, avoid processed foods (junk food, or anything pre-made or in a packet); opt instead for wholefoods, lean meat, olive oil, fresh fruits and vegetables to constitute the main components of the perimenopausal, or menopausal diet. Weight gain is common, so the amount that you eat is important too. Opt for smaller meal sizes and drink plenty of water, avoiding soft drink and alcohol.
Like every stage of the lifespan, perimenopause takes some getting used to. Listen to your body, be kind to it. And it’s not just about physical wellbeing either. Mental health is just as important, so ensure you nurture your emotional, psychological and spiritual wellbeing as well.
Thanks for reading!
(1) Peacock K, Carlson K, Ketvertis KM. (2023). Menopause. https://www.ncbi.nlm.nih.gov/books/NBK507826
(2) Wren, B. (2009). The benefits of oestrogen following menopause: why hormone replacement therapy should be offered to postmenopausal women. Medical Journal of Australia. 190(6), 321-325. doi: 10.5694/j.1326-5377.2009.tb02423.x
(3) Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., & VárbÃró, S. (2024). The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrients 16(1). Multidisciplinary Digital Publishing Institute (MDPI). https://doi.org/10.3390/nu16010027