Don’t get me wrong – I’m crazy about protein. It keeps me fuller for longer, helps support my muscles and metabolism and so much more. But you’d probably all agree that it has been given more than enough of a spotlight when it comes to women’s health and perimenopause. It may have even accidentally taken the focus off some other key nutrients that are vital in this life stage. So, I’ve put together my 5 top nutrition tips for perimenopause, minus the protein.
- Fibre – 25 g of fibre a day is recommended during perimenopause. Why? Fibre not only slows digestion (keeping you fuller for longer), it also improves bowel regularity, supports a healthy gut microbiome, regulates cholesterol and blood sugar levels, and more. A healthy gut goes a long way in perimenopause. It can be the difference between clearing excess oestrogen from the body or leading to its reabsorption, which can cause further hormonal symptoms.
- Calcium + D – it’s easy to think of osteoporosis and bone health as a ‘later life’ problem. But what you eat in your earlier years plays a major role in determining your bone health in later life. Brittle and weak bones can be easily broken with falls and accidents down the track. Making sure you eat enough calcium, and get adequate vitamin D are so important when it comes to this. There is so much to unpack when it comes to Calcium + D, and I‘ve dedicated a special section to it in my upcoming book.
- Omega 3’s – Brain fog, mood changes, heart & cholesterol health. These are all symptoms or conditions that can become more relevant in perimenopause. The good news is, including omega-3’s in your diet will go a long way in supporting your body in this regard. Research shows that omega-3’s can support brain cell communication, reduce inflammation, and better balance your blood fats. Even better, they come in super tasty foods like salmon, trout and swordfish.
- Iron – It always surprises me how often women with perimenopause-like symptoms have not been sent for iron related blood work. Symptoms of iron deficiency can be so similar to those of perimenopause – think fatigue, dizziness, brain fog, and even heart palpitations. Annual blood tests are a great thing in my book, and being on top of your iron levels is a no brainer.
- Water – This one may seem boring at first glance, but the simple act of staying well hydrated can have such a major impact on health. Water helps your body absorb all wonderful nutrients from food amongst other things. Importantly, if you are losing more sweat (i.e. hot flushes, night sweats), water and electrolytes are essential to prevent dehydration.
If you liked that snapshot, you’ll love what I have coming in October. My debut manuscript – It’s not you, it’s perimenopause – is jam packed with science-based, practical advice when it comes to managing the symptoms of perimenopause. Using all my experience, knowledge and real-life client cases I guide you on how to develop your personalised perimenopause action plan – one that is easy to follow and actually works.
