Navigating the Peri Menopause & Menopause with Stephanie de Chillaz
Navigating the peri menopause and menopause can be one of the most challenging periods of a woman’s life. The sleepless nights, brain fog, memory loss and hot flushes can all be debilitating and severely affect quality of life. However, by making positive nutrition and lifestyle choices during perimenopause and menopause, women can give their bodies the tools it needs to navigate a complex transition.
Whether you are already experiencing changes to your menstrual cycle or this is further down the line, here are some areas you can focus on now that will support you through this time.
Sleep Support
Insomnia can be a very unpleasant, not to mention exhausting result of fluctuating hormone levels through the menopause. The decline in progesterone, particularly, is associated with sleep problems. Not only are sleepless nights tiring, but can affect mood and result in issues such as brain fog and anxiety. Certain measures can be taken to support sleep such as:
Ensure blood sugar balance throughout the day by eating adequate protein and ensuring an even protein distribution throughout the day
Try to avoid consuming heavy meals close to bedtime as this can disrupt sleep due to increased metabolic activity and potential discomfort.
Opt for a lighter, balanced meal in the evening and allowing sufficient time for digestion before bedtime
Magnesium is key for a good nights sleep as it helps to regulate cortisol levels and support levels of our sleep hormone, melatonin. Ensure adequate magnesium intake by eating foods high in dark green leafy veg, almonds, seeds and wholegrains.
Tryptophan is an essential amino acid that serves as a precursor for serotonin, a neurotransmitter associated with mood regulation and sleep-wake cycles. Foods rich in tryptophan include turkey, chicken, and nuts. Increased tryptophan intake can enhance serotonin synthesis, contributing to improved mood and sleep quality.
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Blood Sugar Balance / Weight Management
Balancing blood sugar levels during this phase is crucial for a range of reasons! One of the main reasons is weight management. Hormonal changes can lead to weight gain, especially around the abdomen. High blood sugar levels contribute to fat storage, making weight management a challenge so it is important to make sure blood sugar is being balanced to prevent those extra pounds from piling on.
Blood sugar imbalances can also exacerbate hormonal fluctuations, leading to mood swings and increased stress. Stable blood sugar helps keep your mood steady, supports stress levels and will also help with sleepless nights which can be exhausting.
How to Balance Blood Sugar Levels:
Choose complex carbs for slower sugar release.
Ensure adequate protein intake at each meal. Speak with a registered professional if you are unsure of levels or intake.
Limit sugary foods and drinks.
Enjoy balanced meals with complex carbs, lean protein, and healthy fats.
Stay hydrated.
Consider blood sugar monitoring if you have concerns or a family history of diabetes.
Adrenal Support
A different form of oestrogen, oestrone, is produced in the adrenal glands and this becomes the predominant form of oestrogen for women through the menopause. The adrenals is also where our stress hormone, cortisol, is produced so we need to ensure our stress levels remain balanced so that these glands can continue to produce oestrone and progesterone. As such, focus on:
Stress reduction / relaxation techniques such as breath work, yoga and walks in nature
Gentle forms of exercise such as yoga, swimming and pilates. Try to avoid exercise which is very strenuous
Adequate vitamin C for oestrogen production and balancing cortisol levels. Foods high in vitamin C include berries, red peppers, parsley, citrus fruits and kiwi.
Magnesium and B vitamins such as B12 and folic acid to regulate cortisol levels.
Consider reducing caffeine intake
Bone Health
Our bones rely heavily on oestrogen to stay strong and healthy. During perimenopause, declining oestrogen levels can result in bone loss and osteoporosis for some. It is so important to continue to support the bones through both lifestyle - mostly weight bearing exercise (yoga, pilates, strength training) - and diet. Here are the nutrients to focus on:
Calcium helps to support the turnover of bones. Look to get different food sources of calcium as it is generally best absorbed through food rather than supplements - dark green leafy veg, almonds, sesame seeds and organic fermented dairy are all rich in calcium.
Vitamin D is important for bone health as it helps to absorb calcium into the blood and helps to support bone mineral density. As we get most of our vitamin D from sunshine, and we only have enough from March to September, it is important to supplement through the Winter. Some is also found in food sources such as mushrooms, eggs and oily fish (salmon, mackerel, sardines and anchovies).
Vitamin K helps to move calcium from the bloodstream to the bones so it is really key for bone health. For this reason, when supplementing, try to find a supplement which combines vitamin D and K as they work synergistically in supporting bones. Vitamin K can also be found in dark green leafy veg such as kale, broccoli and fermented foods such as kimchi, sauerkraut and kefir.