As women transition through perimenopause, hormonal fluctuations can significantly impact metabolism, muscle mass, energy levels, and overall well-being. Proper nutrition and exercise strategies tailored to these changes can support energy levels, helping to mitigate symptoms and promote long-term health.
The role of hormones in perimenopause
During perimenopause, estrogen and progesterone levels fluctuate unpredictably, influencing metabolism, insulin sensitivity, and fat storage. Lower estrogen levels may lead to increased abdominal fat, reduced muscle mass, and heightened inflammation. Read more about the 4 stages of perimenopause and some key supplements you might consider to support your hormones during this time, here. Consequently, understanding these hormonal shifts is essential for adapting dietary and exercise habits accordingly.
Nutrition strategies for perimenopause
A well-balanced diet can help stabilise blood sugar, support hormonal balance, and reduce inflammation. Key nutrition principles include:
1. Prioritise protein
Protein is essential for maintaining muscle mass and supporting metabolism.
Aim for 1.6 – 1.8gms of protein (depending on your health goals, it could be more) per kg of bodyweight to calculate your total protein requirements for the day. Then break that down by how many meals a day you have. I find it’s roughly 30 – 40gms per meal. Sources include, lean meats, fish, eggs, and high-quality dairy. Legumes are great for fibre and carbohydrate, not great as a protein source as the protein : carbohydrate ratio is quite low.
2. Balance blood sugar
Fluctuating insulin levels can exacerbate perimenopausal symptoms.
Focus on starting your day with high protein and minimal carbohydrates, or a savoury breakfast, to help stabilise blood sugars for the day.
If you want to go for something sweet after lunch or dinner, have it straight away, rather than waiting an hour or two to go by. This minimises blood sugar spikes.
Include fibre, things like avocado, linseeds, chia seeds, cruciferous vegetables, whole foods, fibre-rich carbohydrates (vegetables, legumes, whole grains),
Some healthy fats, to support hormone production and feel satiated.
Hot tip! Have 1 tbsp vinegar in warm water before your highest carbohydrate meal of the day, to reduce the blood sugar spike of that meal.
3. Support gut health
A healthy gut microbiome plays a crucial role in estrogen metabolism (a)
During perimenopause, IBS-type symptoms can become exacerbated or start up as the digestive system has to get used to fluctuating and eventually lower estrogen levels. Include fermented foods like yoghurt, kefir, sauerkraut, and fibre-rich foods to support digestion.
4. Increase omega-3 fatty acids
Omega-3s support brain health, reduce inflammation, and improve mood.
Consume fatty fish (salmon, sardines), walnuts, flaxseeds, and chia seeds.
5. Optimise Micronutrients (read more here)
Magnesium – Supports relaxation, reduces stress, and improves sleep.
Vitamin D – Essential for bone health and immune function.
Taurine – May help with neurotransmitter balance and cognitive function.
Exercise strategies for perimenopause
Regular physical activity can help counteract hormonal shifts, maintain muscle mass, and support mental health. But, there are some key areas to focus on, especially as you enter your 40’s, that might be different to when you were in your 20’s and the type of exercise you did back then.
1. Strength training
Essential for preserving muscle mass and improving metabolic health.
Aim for at least 2-3 strength training sessions per week, focusing on resistance exercises like squats, deadlifts, and push-ups.
Important! It’s crucial you fuel yourself after you’ve trained, within 1 hour of completing that strength session, otherwise you may as well not have done it as your body starts to catabolise it’s own muscle to repair. Equally, if you are fasting for longer than 12 – 13 hours before you train, latest research says that as women, we need to have a bit of fuel on board, just 15gms of protein, before we train, to signal to the hypothalamus that “it’s okay, you’ve got some fuel on board, we don’t have to breakdown anything to fuel this workout.”
2. Cardiovascular & impact exercise
Helps support heart health and manage weight.
Include a mix of moderate-intensity activities (brisk walking, cycling) and short bursts of high-intensity exercise (HIIT) after your strength workout can help to support weight-loss if that is your goal
Jumping or any sort of impact will help to support bone health
3. Flexibility and mobility work
Yoga and Pilates can help reduce stress, improve posture, and support joint health.
Regular stretching and mobility exercises can enhance recovery and prevent injury.
4. Stress reduction and recovery
Chronic stress can exacerbate hormonal imbalances.
Prioritise activities such as meditation, deep breathing, and restorative yoga to support nervous system health.
Final thoughts
By optimising the first two fundamental pillars of health; nutrition and exercise, women can support hormonal balance, maintain a healthy weight, and enhance overall well-being during perimenopause. Small, consistent lifestyle changes can make a significant difference in navigating this transition with strength and resilience.
This concludes my three-part series on perimenopause… for now. As I continue to support women during this phase, I’ll update my website with latest research and/or client wins and things that have worked well. Sign up to my newsletter to be the first to know! Link is at the bottom of the home page here. If you’re looking for personalised support, get in touch, I’d love to hear from you.
References:
(a) Hu S, Ding Q, Zhang W, Kang M, Ma J, Zhao L. Gut microbial beta-glucuronidase: a vital regulator in female estrogen metabolism. Gut Microbes. 2023;15(1). doi:10.1080/19490976.2023.2236749
Comments