Top tips for thriving through perimenopause
Emma Watts, also known as the Menopause Mentor is a multi award-winning personal trainer, clinical nutritionist and menopause practitioner. Emma works with many women who are unfortunately unaware that they are experiencing perimenopausal symptoms before coming to see her. She explains that once she helps them establish they are beginning their menopausal journey, she begin's working with them to support their changing body.
Perimenopause is the transition in a woman’s life when it begins it’s natural process in to menopause, when she can no longer menstruate or fall pregnant. This normally begins in the mid 40’s but can start earlier in a woman’s life, however on average, most women begin their perimenopausal phase around 45. Emma shares her top tips for helping women thrive through their perimenopausal journey:
Exercise
Being active at any age is positive for your health, but this becomes even more prevalent as we age. It's recommended that all women over the age of 40 incorporate strength based training in to their exercise routine. However, be sure to research and plan your workouts, or seek the help of a qualified professional to ensure you perform safe and effective exercises.
As women age and oestrogen levels decline, muscle mass decreases, as does bone density. Sarcopenia (loss of muscle mass) is very common for menopausal women, so by incorporating regular strength training in to your exercise regime, you will increase muscle mass, reduce the risk of osteoporosis and support your changing body.
Short bursts of cardio and hiit training are great for supporting bone and heart health, plus yoga, pilates or callisthenics to maintain flexibility and mobility.
Nutrition
Food is key and many food sources can aggravate or worsen menopausal symptoms so be sure to keep a food diary if you find your symptoms worsen or improve as your food could be the cause. Eat a diet that’s high in fibre and protein, low in saturated fat and include lots of vegetables and fruit.
Emma always recommends that her clients reduce their intake of processed foods, sugars and alcohol. Water is vital; your body is made up of 60% water and it doesn’t function at its optimum when it’s dehydrated. Aim for 2-3 litres every day but break this down in to small amounts over the day (125ml glass every hour over 12 hours).
Ensure you consume all the food groups but protein and fibre will be your best friend through perimenopause and beyond. Aim for 0.8g of protein multiplied by your body weight in lbs for your daily protein calculation. Protein is responsible for growth, repair and building tissue, maintaining bone health, strengthening hair and nails, fighting off infections and stabilising pH balance. Protein also helps you maintain a healthy weight, regulates your hormones and keeps your energy levels high. Fibre, calcium and iron rich foods are also a must. These support your body, help you stay fuller for longer and supports your bone strength.
Gut health
Your digestive tract is home to a trillion microbes that make up a complex community that work and thrive under the right conditions and this is vital in perimenopause. By maintaining good gut health, you not only support your immune system, but you also improve your heart and skin health, your moods, your weight management and of course uncomfortable bloating and digestive or bowel issues and conditions.
Supplements
You should aim to obtain your micronutrients from natural sources but sometimes our bodies need a little more support. Collagen is a protein which is a vital component of bones, joints, cartilage, skin, gut and more and makes up between 25-35% of our protein content. Research has proven that a daily dose of 20g of collagen can be beneficial in reducing joint pain and muscle stability through the menopause and in most cases bovine hydrolysed peptides are the most beneficial. Omega 3 fatty acids reduce inflammation, improve brain function and support heart health. Best sources for omega 3 include oily fish, nuts and seeds. You may also enjoy reading 'Best supplements for women over 50'.
Sleep
Sleep is often a problem for many menopausal women as they find their sleep patterns become disturbed or irregular. Ensure you maintain good sleep hygiene with clean bedding, and a flow of fresh air through your bedroom. You should also try to reduce screen usage and caffeine intake several hours before bed.
Stress and self care
Although easier said than done, you should aim to keep stress levels as low as possible. This can differ depending on the individual, so find methods that work for you. This could be meditation, yoga, walking, music, journaling or some form of hobby that require manual activities such as knitting, drawing or crocheting.
HRT
There are a range of different HRT (Hormone Replacement Therapy) available. Each woman is unique, so if HRT is a treatment route you would like to explore, speak to your GP. When you visit, take a diary of your symptoms with you to support your request and need for treatment.
Communication
This final tip is probably the most important. Speak to your friends, family and work colleagues about how you’re feeling and ask for their support and understanding. Creating a support network of people you trust and feel comfortable with, will allow you to navigate your journey with more ease.
Discover our Menopause Hub, it includes resources to help support women through all stages of menopause.
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