Positivity Through Perimenopause
Photo by Brooke Cagle on Unsplash
Mid-life can be a difficult and challenging time for women. As part of the 'sandwich generation', they are often expected to look after children as well as ageing parents, all whilst holding down a job and running a house. Physical and mental health changes are common through the phase of perimenopause, characterised by hormonal transitions as the ovaries age. When perimenopause hits, it can be an opportunity for a health and mindset adjustment. Here are three mental and physical health changes happening during perimenopause, and how nutrition can help.
1. An Increase In Depression and Anxiety
It's not all in your head! Perimenopausal women have some of the highest rates of depression of any age cohort. A time fraught with mood swings, night sweats, insomnia and hot flashes, this phase can certainly take a toll on a woman's mental health.
Nutrition can significantly influence our mental health, as shown in the SMILES Trial by Deakin University in 2012. Participants were encouraged to follow a Mediterranean diet, supported by a dietitian. The results of the study, published in the international journal BMC Medicine, showed that participants in the dietary intervention group had a much greater reduction in their depressive symptoms over the three-month period, compared to those in the social support group. Aside from improving one’s mental health, a Mediterranean diet also has various metabolic benefits throughout the perimenopausal period and beyond. Think fresh fruit, vegetables, whole grains, legumes, nuts, extra virgin olive oil and seafood.
2. Bone Loss
Make no bones about it — bones change during the perimenopausal and menopausal years. Bone density starts to decrease at a more accelerated pace during perimenopause, and continues after menopause. When perimenopause hits, this is a crucial time to pay extra attention to the nutrition and lifestyle factors that support our bone health and ditch the habits that are harmful. To look after your bones, consider optimising your dietary calcium and vitamin D intake, ensure alcohol intake is within guidelines, quit smoking, and engage in weight-bearing exercise.
3. Muscle Mass Decline
It's time to muscle up when it comes to perimenopause. Muscle mass starts to decline through the perimenopausal years — a result of a drop in oestrogen. A decline in muscle mass impacts your energy and vitality, as well as body composition. Adequate muscle mass also supports your immune system and fights infections. Consuming adequate protein intake from high-quality plant and animal-based products throughout the day is essential for our muscles to be stimulated, grow and repair. It is not only the amount of protein that matters, but how it is also distributed throughout the day.
Ready to get started?
Schedule a call to start working with Sally today