Important Changes to Help You Navigate Perimenopause and Beyond

Our hormones fluctuate greatly in our perimenopausal years (anywhere from 5-15 years before our period stops in menopause). Those hormone fluctuations can wreak havoc on our metabolism, mood, brain clarity, and sleep, to name a few. We can experience stubborn weight gain, anxiety and/or depression, brain fog, and sleep issues for example. The good news is there are things that can significantly lessen the negative affects of all that hormone fluctuation.

Here are some changes that you can start to incorporate to make the transition a bit easier:

1) Start Lifting Heavy Weights. Light weights are great for toning and definition, but if you want to reap the full benefits to longevity and blood sugar control, you need to lift heavy weights. There is nothing better for losing stubborn belly fat and blood sugar regulation, helping to ward off type 2 diabetes and a host of age-related illnesses. We naturally lose strength and muscle mass as we age. Obviously, you don’t want to go from no weight to lifting heavy weights so take things gradually.

2) Adopt an Earlier Time Restricted Eating Schedule. Instead of skipping breakfast and eating progressively bigger meals while keeping to an 8-hour eating window, try reversing that by eating your bigger meals earlier in the day and stopping eating by 5pm latest. The longer overnight fast will significantly benefit the brain’s glymphatic system when it goes about clearing out all the metabolic waste and dead or damaged cells. A body focused on digestion can’t focus on brain detox. The earlier dinner will help control blood sugar, fight inflammation, and support sleep and mitochondrial function.

3) Eat Sufficient Protein. As we age, we tend to eat less protein when we need to be eating more. Protein will help support muscle retention and growth. We need between .7 and 1 gram of protein for every pound of body weight. Often that translates to between 25 and 35 grams of protein at every meal. Ensure that your last meal of the day is high in protein and low in carbs. Breakfast should also prioritize protein and fiber. Choose lunch for your highest carb meal, ensuring that you also still include sufficient protein and fiber.

4) Aim to Walk 7,000-10,000 Steps a Day. Fit it in where you can, but it is especially beneficial after meals, because it supports digestion and helps to manage blood glucose. Early morning walks will help set your circadian clock to release cortisol and turn off melatonin while an after dinner walk really helps relieve stress and support sleep. Grab a friend or family member and use the time to reconnect for extra benefits.

5) Take Supplements. Most people are magnesium deficient because of changes to the way our food is grown. Women are particularly vulnerable because of additional stress we feel caring for others; stress depletes our magnesium. Magnesium glycinate will also support sleep, while magnesium citrate helps with motility. Methylated B vitamins are also good for most women to take during the perimenopausal years and beyond. Omega 3s are another nutrient that many people are deficient in unless they eat a diet high in fatty, oily fish. Vitamin D with calcium is also protective for bones as we age.

6) Prioritize Sleep and Relaxation. Sleep and stress relief become even more important as we age. Our sleep is often disrupted because of the loss of progesterone during perimenopause and menopause leading to sleep latency (trouble falling asleep) and more nighttime awakenings. Moreover, the loss of progesterone limits our ability to control cortisol, our stress hormone. Increased cortisol means increased stress so it is even more important to prioritize rest and relaxation. Now is the time to incorporate a meditation or yoga routine, or even focus on a daily gratitude or journaling practice.

**Content provided for educational and informational purposes only. It is derived in part from information discussed in Dr. Mariza Snyder’s Essentially You podcast. It is not to be considered medical advice.**