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  • Writer's pictureLisa Smith

6 Simple Tips for Menopause Symptoms

Updated: Apr 9


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What is Perimenopause?


As women, our lives are a tapestry of transitions, and one of the most transformative phases we encounter is perimenopause. If you're in your early 40s, you might be familiar with this term.


Perimenopause is the natural lead-up to menopause, signalling changes that impact not only our reproductive health but also our overall well-being.


In this blog post, we'll delve into the intricacies of perimenopause and menopause, demystifying the hormonal shifts and weight gain, offering insight into how nutrition can play a pivotal role in this journey with 6 simple tips for a healthier menopause.



When does Perimenopause Start?


Perimenopause is like a dance of hormones within your body, preparing it for the eventual transition into menopause. This phase typically starts in your late 30s or early 40s, although the timing varies for every woman.


It can last for several years, with an average duration of about four years. During this time, your body begins to gradually reduce the production of oestrogen and progesterone, the powerhouse hormones responsible for regulating your menstrual cycle and supporting fertility. Menopause is defined as 1 year without periods.



What Are The Most Common Symptoms of Perimenopause?


As hormones shift and sway, they orchestrate a symphony of physical and emotional changes. These are some common symptoms that many women experience:


1. Irregular Menstrual Cycles: Your menstrual cycles may become irregular in timing, flow, and duration. This unpredictability is often an early sign of peri-menopause's arrival.


2. Hot Flushes and Night Sweats: The sudden rise of internal temperature—accompanied by skin-flushing and profuse sweating—can lead to night-time awakenings and disrupted sleep.


3. Sleep Disturbances: Hormonal fluctuations and night sweats may team up to create sleep disruptions, affecting your overall quality of rest. Research shows this also has an effect on your food choices the next day and increases sugar cravings.


4. Mood Swings and Anxiety: As your hormones rollercoaster, you might experience mood swings, irritability, anxiety, and even feelings of sadness. Anxiety tends to lead to unhealthy food choices, we often reach for sweet or crunchy foods high in unhealthy fats during times of stress.


5. Vaginal Changes: Thinning and dryness of vaginal tissues can cause discomfort and sometimes pain during intercourse.


6. Libido Changes: Fluctuating hormones can influence sexual desire, leading to changes in libido levels.


7. Weight Gain: Hormonal shifts, particularly the decline in oestrogen, can contribute to weight gain in midlife, particularly around your abdomen.


8. Digestive Symptoms: Bloating, indigestion, and changes in bowel habits might crop up, surprising you with their unexpected appearances.


9. Skin Issues: Hormone fluctuations can lead to changes in skin texture, dryness, acne and heightened sensitivity.


10. Sleep, Stress, and Emotional Resonance: Hormonal imbalances can impact sleep patterns, increase stress, anxiety, and even affect your overall mood too.



How Nutrition Can Make a Difference During Menopause?


woman cooking in the kitchen


Why is Nutrition Important During Perimenopause?


Amidst these changes, your nutritional choices can act as a guiding light, helping you navigate this transformative period.



6 Nutrition tips for improving perimenopause symptoms:


  1. Balanced Nutrition: A diet rich in nutrient-dense whole foods provides your body with the essential vitamins, minerals, and nutrients it needs for weight control, energy and also to manage hormonal fluctuations.

  2. Mindful Eating: Being attuned to your body's hunger and fullness cues can help you avoid overeating and weight gain in midlife, so that you can maintain a healthy weight as you age which reduces the risk of chronic disease.

  3. Hydration: Drinking enough water supports digestion, helps manage weight, and combats the effects of hormonal changes on your skin.

  4. Superstar Nutrients: Foods rich in calcium, magnesium, and omega-3 fatty acids can support bone health, alleviate mood swings, and reduce inflammation.

  5. Gut Health Guardians: Incorporating fibre-rich foods and probiotics nourishes your gut, which plays a key role in hormone regulation, weight control and overall well-being.

  6. Adaptive Snacking: Opting for nutrient-rich snacks like Greek yoghurt, nuts, and fruits can help you manage blood sugar levels for weight management and keeping energy steady.



Embracing Perimenopause: Your Unique Journey


Remember, perimenopause is a personal journey, and your experience will be as unique as you are. It's essential to listen to your body, stay attuned to its needs, and seek professional guidance when needed.


Consulting a BANT registered nutritional therapist can provide you with personalised nutrition strategies that align with your individual needs, ensuring you go through midlife with the knowledge and tools to thrive.


As you navigate the intricate path of peri-menopause with these 6 simple tips, know that you're not alone. By embracing a balanced diet, prioritising self-care, and staying connected to your body's signals, you're empowering yourself to navigate this difficult but transformative time with resilience and confidence.



Navigating the Seas of Change in Midlife


Perimenopause can be a time of self-discovery and empowerment for many women. Through mindful nutrition, self-care, and seeking support when needed, you can embrace this journey with open arms, stay a healthy weight and thrive in midlife!




Manchester Nutritionist


Lisa Smith Nutritionist

I'm a registered nutritional therapist. I help midlife women lose weight, rebalance their hormones and ease bloating and constipation. My evidence-based metabolic health and weight management programme is specifically designed for women's health and weight loss from perimenopause to menopause and beyond.


Discover the power of personalised nutrition! Let's work together for a Healthier, Happier Future! I’m passionate about unravelling unique health stories. I love to share insights and simple tips that  kickstart a healing journey, through manageable nutritional and lifestyle tweaks. Inspired by the incredible transformations I’ve witnessed in my clients, I’m here to guide you toward a healthier, happier you.


Cheshire Nutrition is based in Manchester. I offer online consultations for clients all over the UK, so distance is no barrier. Book your FREE health Review to find out how personalised nutrition can help you lose weight, balance hormones and improve your gut health.





DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on my website.



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Barnard ND, Kahleova H, Holtz DN, Del Aguila F, Neola M, Crosby LM, Holubkov R. The Women's Study for the Alleviation of Vasomotor Symptoms (WAVS): a randomized, controlled trial of a plant-based diet and whole soybeans for postmenopausal women. Menopause. 2021 Jul 12;28(10):1150-1156. doi: 10.1097/GME.0000000000001812. PMID: 34260478; PMCID: PMC8462449.


Laudisio D, Barrea L, Pugliese G, Aprano S, Castellucci B, Savastano S, Colao A, Muscogiuri G. A practical nutritional guide for the management of sleep disturbances in menopause. Int J Food Sci Nutr. 2021 Jun;72(4):432-446. doi: 10.1080/09637486.2020.1851658. Epub 2020 Nov 30. PMID: 33253056.


Vincent C, Bodnaruc AM, Prud'homme D, Olson V, Giroux I. Associations between menopause and body image: A systematic review. Womens Health (Lond). 2023 Jan-Dec;19:17455057231209536. doi: 10.1177/17455057231209536. PMID: 37994043; PMCID: PMC10666711.


Kahleova H, Znayenko-Miller T, Uribarri J, Schmidt N, Kolipaka S, Hata E, Holtz DN, Sutton M, Holubkov R, Barnard ND. Dietary advanced glycation end-products and postmenopausal hot flashes: A post-hoc analysis of a 12-week randomized clinical trial. Maturitas. 2023 Jun;172:32-38. doi: 10.1016/j.maturitas.2023.03.008. Epub 2023 Mar 24. PMID: 37084590.


Pugliese G Dr, Barrea L Dr, Laudisio D Dr, Aprano S Dr, Castellucci B Dr, Framondi L Dr, Di Matteo R Dr, Savastano S Prof, Colao A Prof, Muscogiuri G Dr. Mediterranean diet as tool to manage obesity in menopause: A narrative review. Nutrition. 2020 Nov-Dec;79-80:110991. doi: 10.1016/j.nut.2020.110991. Epub 2020 Aug 28. PMID: 32979767.







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