5 Natural Ways to Reduce Symptoms of Perimenopause

 Are you in your 40’s or somewhere nearby suffering from fatigue, hot flushes, difficulty sleeping, anxiety, brain fog, weight gain and other symptoms of perimenopause? Is it affecting your confidence, quality of life and relationships? And your doctor is telling your labs are within normal range????

 Don’t worry you are not alone. Did you know 90% of women experience some kind of symptoms and 25-30% have severe symptoms that significantly impact daily life? In this blog we’ll explore simple diet and lifestyle changes to support your health and wellbeing through this transitional period by balancing hormones, regulating blood sugar, reducing inflammation and restoring mood and sleep.

The great news is perimenopause is temporary, and you will get through it! Look at it as a great opportunity to make positive health and lifestyle changes to set yourself up for health success into your 50’s and beyond. At Nourished by Susie I am here to support you navigate these changes wholistically and establish healthy habits to flourish though this period and beyond.

What do we know about Perimenopause?

·       It’s the transition period before menopause with symptoms caused by hormonal changes, predominately fluctuating estrogen and declining levels of progesterone.

·       It typically lasts 4-8 years with some women experiencing symptoms for 10+ years

·       Common symptoms include hot flushes and night sweats, sleep disturbances, fatigue, weight gain, menstrual changes, mood swings, brain fog and memory issues, difficulty concentrating, vaginal dryness, decreased libido, aches and pains, increased sensitivity to stress, headaches or migraines and heart palpitations.

·       Perimenopause is temporary, it will end and it is possible to reduce the severity of your symptoms with dietary and lifestyle modification.

Are you experiencing any of these symptoms? Give these 5 diet and lifestyle changes a try!!!

1.     Increase protein and fibre intake- essential for the repair and maintenance of all body cells, with more needed in menopause just to maintain muscle mass. Helps with blood sugar regulation by slowing the absorption of carbohydrates and preventing excessive insulin release crucial for hormonal balance. Fibre supports digestive health, blood sugar regulation and weight management.

2.     Reduce processed foods, sugar and refined carbohydrates Processed foods   

increase inflammation, negatively impact hormone regulation and blood sugar levels worsening perimenopause symptoms including fatigue, hot flushes and mood regulation.

3. Move your body and even better lift weights! 30 minutes of moderate activities most days with a focus on resistance training and weight bearing exercises to support muscle and skeletal health.

4. Reduce caffeine and alcohol intake Caffeine stimulates the nervous system and                 raises body temperature and excess caffeine can interfere with calcium absorption. Alcohol is high in calories and a metabolism disrupter and can interfere with estrogen metabolism.

              5. Magnesium is your best friend! Magnesium is the co-factor for 300 enzyme                  systems including supporting the nervous system by calming the brain and GABA the brains calming neurotransmitter. Supplementing with 300mg of magnesium glycinate supports mood and sleep regulation.

Want to know more? At Nourished by Susie I offer a variety of programs to support your perimenopause and menopause journey from individual consultations to group workshops in person and online. I can also come into your workplace to educate your colleagues.

Click here for more information www.nourishwithsusie.com.au/contact