Because I am a natural health enthusiast, I’ve taken good care of my body for as long as I can remember, and it has shown its appreciation by taking good care of me back. I’ve never really had any serious health-related issues. But I am here to tell you: (peri)menopause can do a number on your body. If you aren’t proactive in finding balance through lifestyle modifications, it’s not going to be a fun ride. With that in mind, I am sharing a series of 5 blog posts with lifestyle changes you can make to help you sail through (peri)menopause a little easier. My topic this week is Nutrition.
If you need a reason to eat healthier, (peri)menopause is it. The healthier you are during these years, the more likely you will have an easier transition. (This is not just my opinion; it’s science.) Here are just a few of the nutrition changes I have incorporated personally:
Your hormones are connected and driven by your body’s daily rhythms, so to support your hormones make sure to have regular mealtimes for breakfast, lunch and dinner. To give my body time to rest and digest, I eat my last meal of the day at least 3 hours before I go to bed, and am good about no snacking between meals (although I have found that a little protein snack of nuts about an hour before bed helps to not wake up starving in the middle of the night!).
Protein, Fats + Fiber
Eating a well-balanced diet of clean protein, (good) fats, fiber, vegetables and fruits is something we all should already be doing. But during my (peri)menopause transition I have found it helpful to focus specifically on protein, fats and fiber–to balance my adrenals and blood sugar, and help with muscle mass. While many Americans actually get too much protein in their diets, some women are not getting enough as we head into menopause. In The Ultimate (Peri)menopause Guide I give you specifics on how much to increase your protein and what are the best sources, as well as examples of good fats and high fiber foods.
Watch the sugar, alcohol and processed foods
I’m sorry to have to say it, but you really should cut these things out of your diet as much as possible. Take it from me, sugar and alcohol make the hot flashes worse, and can also be the culprits behind insomnia and weight gain. I know it’s hard to give up these ‘treats,’ but do your own experiment and see if it makes a difference to how you feel. It did for me!
If you’d like more valuable nutrition advice for perimenopause check out The Ultimate (Peri)menopause Guide for insider tips and help in creating your own Nutrition Plan. This is 1 in a series of 5 blog posts with lifestyle changes I recommend making for (peri)menopause. You can find my four other blog posts here: Sleep; Yoga + Exercise; Herbs + Supplements; and Self-Care.