This period before your menopause can be one of the trickiest times for women to get their head around and you might be left feeling isolated and confused. You may be worrying that the range of symptoms you have are caused by other conditions, meaning it can be a time where you feel anxious about your health and how your body is changing and reacting.
The run-up to the menopause can last for years and it’s called the perimenopause. Think of it as the menopause transition. It can take eight to ten years! Women typically start to experience it in their 40s – and often the most obvious signs are that your periods go a little crazy - though for some it can even start in their 30s.
In the perimenopause, levels of one of the main female sex hormones, oestrogen, rises and falls unevenly whilst progesterone is dropping off a cliff. The length of time between periods may be longer or shorter, your flow may be light to really heavy and with worse PMS than ever before, and you may even skip some periods – before they come back with a vengeance.
You might also experience some of the symptoms traditionally associated with the menopause, like night sweats and extreme chills, hot flushes, sleep problems, mood swings, anxiety more UTIs like cystitis and vaginal dryness. No two menopause journeys are the same, whatever your specific symptoms are, a tailored nutrition and lifestyle program will support your unique journey. I want to give you something to help you get started to support your nutrition and lifestyle journey back to feeling like you again.
Nutrition and lifestyle tips: -Eat three meals a day at regular intervals. -Eat a palm-sized portion of protein at each meal (meat and poultry, fish and seafood, tofu, eggs, beans, lentils, feta cheese, chickpeas, nuts and seeds. -Don’t worry about healthy fats, like olive oil and avocados -Eat a minimum of five portions (three heaped tablespoons) of non- starchy vegetables / salad per day. Always have vegetables / salad with lunch and dinner. There is no upper limit on how many vegetables you can eat. The ideal options are anything that grows above ground. -Eat two portions of low glycaemic fruit per day, with meals - bananas are high in sugar try- to stick to berries of any kind, apples, pears, plums, tangerines or similar, lemon and lime, peaches and nectarines. -Ideally you should feel satisfied from your main meals and not require snacks though the day, however, should you feel hungry then something like oatcakes with cream cheese, hummus, cottage chees a small pot of natural yoghurt with berries, a Bounce ball, a handful of nuts and/orseeds, a matchbox-sized chunk of cheese with an apple, cut up apple and unsweetened nut butter.
You would be amazed the difference a really good sleep can have on symptoms as it helps managing stress levels. Epsom salt baths deliver amazing results. You’ll also want to put in place a proper sleep plan that limits screen time at least one hour before
bed, has some wind-down time, involves a dark room (or eye
mask).
No two journeys are the same your biological needs are totally unique to you! I work with women who are done with dealing with feeling a shadow of the person they used to know and love. With a personalised nutrition and lifestyle programme tailored to you and adapted with your symptoms. I can show you there is a clear path through this rollercoaster ride of hormones and support you each step of the way.
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