PERIMENOPAUSE & MENOPAUSE
THE PAUSE
Embracing the shift: A Holistic Approach for hormonal Empowerment
Movement & Mindfulness
Slow movements like yoga (with specific movements tailored for menopause), somatic exercises, and walks in nature can help you connect with your body and its changing needs. These practices foster gentle strength, flexibility, and a sense of calm.
Strength Training during perimenopause is crucial for combating muscle loss, maintaining metabolism, and increasing bone density as estrogen declines. Focus on lifting heavy weights 2-4 times per week, prioritizing compound movements like squats, deadlifts, and overhead presses. Aim for 3-5 sets of 4-6 reps near failure to maximize benefits
Meditations such as body scans of gratitude and intentions of self-love and compassion can deepen your appreciation for your body's journey.
Breathing techniques like box breathing (4:4:4:4) or longer exhales (4:8 or 5:10) can help regulate your nervous system, promoting relaxation and reducing stress. & Self-Care
Cooling herbal teas blended with ingredients like oatstraw, chamomile, rose, sage, and red clover can offer soothing relief.
A diet rich in omega-3s and colorful produce, combined with ample hydration and reduced caffeine/alcohol intake, supports overall well-being.
Key Nutritional Strategies for Perimenopause:
Optimal Intake: Aim for 1.0 to 1.2 grams of protein per kilogram of body weight, or 1.2–1.6 g/kg for active women, which is about 90–120 grams daily for a 150 lb woman.
Why It Matters:
Muscle mass naturally declines during this phase. Protein helps maintain this mass, supports metabolic health, and strengthens bones (preventing osteoporosis).
Weight & Metabolic Health: Higher protein intake helps manage appetite, reduces fat gain, and improves cholesterol levels, which can rise during late perimenopause.
Mood Stabilization: Protein prevents sharp blood sugar spikes and crashes compared to refined carbs, helping manage mood swings and anxiety.
Best Sources: Focus on nutrient-dense, whole foods:
Lean Meats/Fish: Salmon, chicken, Turkey.
Plant-Based: Legumes (chickpeas, lentils), soybeans, tofu, avocado.
Dairy/Eggs: Eggs, Greek yogurt, kefir.
Nuts/Seeds: Almonds, chia, oily seeds.
Timing: Distribute protein throughout the day (every 3-4 hours) rather than consuming it at one meal.
Complementary Nutrients: Pair protein with fiber-rich foods, vegetables (300-400g daily), and fruit (100-200g daily)
Self-care practices such as massage therapy, facials, acupuncture, and pelvic floor therapy provide opportunities for relaxation, rejuvenation, and targeted support.
Sleep aid: Consider Melatonin + Magnesium Glycinate from reputable brands like Vimergy, Pure Encapsulations, Thorne, Source Naturals, and Now to support sleep and other bodily functions.
Adaptogens: Herbs that decrease the effects of stress on the body-balancing out hormones, immunity, body composition, sleep, everything!
Schisandra- Hot flashes/night sweats, anxiety and heart palps
Holy Basil- Brain fog, blood sugar
Shatavari- Low libido, dry skin
Reishi- Calming, regulates Immune system
Dietary Triggers to Reduce
Certain foods and drinks act like "fuel" for hot flashes and night sweats.
Caffeine: It constricts blood vessels and raises body temperature. Many women find that even a morning coffee can trigger a hot flash hours later or cause 3:00 AM insomnia.
Try: Reducing to one cup before 10:00 AM or switching to high-quality decaf.
Alcohol (especially Red Wine): Alcohol dilates blood vessels (causing flushing) and spikes blood sugar, which can lead to intense night sweats and disrupted sleep.
Try: Limiting to 3–4 drinks per week and avoiding it within 3 hours of bedtime.
Refined Sugars & Simple Carbs: Estrogen helps manage insulin. As it drops, you become more sensitive to sugar. Spikes and crashes in blood sugar can trigger anxiety and "perimenopause rage."
Try: Swapping white pasta/bread for whole grains and reaching for berries instead of candy.
Spicy Foods: Heat brings heat. Ingredients like cayenne, jalapeños, and hot salsa can trigger an immediate vasomotor response (a hot flash)
Lifestyle Habits to Avoid
Smoking: Smoking is strongly linked to more frequent and severe hot flashes. It also accelerates bone loss, which is already a concern during perimenopause/menopause.
Sedentary Behavior: While it sounds counterintuitive, not moving can make symptoms worse. Regular exercise helps stabilize mood and improves the deep sleep you need for hormone regulation.
"Blue Light" Before Bed: Since sleep is often fragile during this time, scrolling on your phone in bed can suppress melatonin and make it much harder to fall back asleep after a night sweat.
Environmental Factors
Synthetic Fabrics: Avoid polyester or nylon pajamas and sheets. They trap heat and moisture, making night sweats feel much more swampy and uncomfortable.
Try: Switching to breathable cotton, linen, or bamboo.
Hot Showers Before Bed: Raising your core body temperature right before sleep can set the stage for a midnight hot flash.
BOOKS
Hormone Intelligence by Aviva Romm-podcast, books, and blogs
The New Menopause by Mary Clair Haver, MD
ONLINE
https://podcasts.apple.com/us/podcast/the-mel-robbins-podcast/id1646101002?i=1000649951537