Hands up if you’re in your 30’s, 40’s or 50’s and managing your weight or getting good quality sleep feels a little harder these days?! It’s World Menopause Day on 18 October, so we’re taking a closer look at women’s hormonal health. Below you’ll find info and tips to help you understand the science and put it into practice.
The three stages of menopause
There are three stages of menopause but the time you reach these stages can vary considerably from women to women (1).
- Perimenopause: the lead up to menopause (running out of eggs).
- Menopause: When you’ve had no periods for 12 months (no more eggs). Hormone production from the ovaries has stopped completely.
- Post menopause: Your body adapts to lower levels of hormones.
Symptoms
There are over 40 symptoms of perimenopause and menopause, but the good news is we won’t experience all of them (2)! Every woman will have a completely different experience and be most likely to experience one or more of the most common symptoms which include period changes, hot flushes/night sweats, sleep problems, weight gain/weight redistribution, brain fog, lack of concentration or mood issues (2,3).
Some other less common symptoms include anxiety, dry skin, hair loss, exhaustion, vaginal dryness, low libido and migraines (3).
Symptoms of perimenopause may come in waves and often get worse just before your period when oestrogen levels drop.
3 facts on perimenopause
Fact 1: Perimenopause is highly variable between women. It usually happens in a woman’s 40s and, on average, lasts between 4-6 years. It can be as short as 1 year or as long as 10 years.
Fact 2: Periods may get heavier, lighter, longer or shorter due to hormonal changes.
Fact 3: Oestrogen receptors are present in almost every cell of a women’s body which is why symptoms for perimenopause and menopause can be so varied and affect so many body systems (3)!
6 tips for managing your hormonal health
No matter your age – you can focus on ways to help manage your hormonal health through diet and lifestyle. While you can’t stop nature from taking its course, and the evidence is still emerging, the lifestyle tips below may help you to manage symptoms and feel your best through perimenopause and beyond (1, 4-6).
Download our handy fact sheet which includes the tips below. We’ve included a challenge for each tip to help you put them into practice.
1) Eat 2-3 serves of dairy each day
As you age, your risk of osteoporosis increases. To meet your increased calcium needs, include dairy foods in your diet. These foods can also be an excellent source of protein too. Try incorporating milk (or calcium fortified plant-based alternatives), plain yoghurt, cottage cheese, ricotta or other cheeses (just watch the sodium!)
2) Eat oily fish or plant-based sources of Omega-3 like chia seeds, walnuts and hemp seeds
Think a Mediterranean-style plant-rich diet with whole grains, healthy fats (like a handful of nuts) and oily fish. Oily fish contains omega-3 fats which can help ease depressive symptoms associated with the menopausal transition (7).
It doesn’t have to be fresh seafood – canned salmon and sardines are also high in omega-3 fats. Plant based sources are also an option for people following a vegan or vegetarian diet like chia seeds, walnuts, hemp seeds and flaxseeds.
3) Move your body and include cardio and strength-based exercise
It’s probably no surprises that daily movement benefits hormonal health! Every little bit counts and there is a benefit to mood, sleep, energy levels and a reduced risk of developing heart disease, diabetes and osteoporosis. The key is to find a way of moving your body that you enjoy. A decline in muscle mass happens as we age and is also related to declining oestrogen which makes strength-based exercise important.
Building in movement especially in the morning light can also help if sleep becomes an issue.
4) Dial back on the alcohol and caffeine especially if you are experiencing symptoms of perimenopause or menopause
This can be a tricky one for many of us! We are all individual and have an individual response to caffeine and alcohol. However, if you are experiencing symptoms associated with perimenopause or menopause it may help.
In particular, limiting alcohol may help with reducing brain fog, lack in concentration or issues with sleep. Dialing back on the caffeine after lunchtime may also help if sleep becomes an issue.
5) Load up on colourful veggies and plant foods
This won’t come as any surprise as plant foods like vegetables, fruit, legumes, nuts and seeds are nutrient-dense and protect your brain, heart and overall health (8). Plan meals and snacks around plants where you can and make them the hero of your dish (instead of the after thought!)
6) Take a gentle approach to weight and focus the quality of your diet
Weight gain surrounding perimenopause or menopause may be related to hormonal changes. Oestrogen declining and interacting with insulin can cause weight gain around the waist area for some woman (9).
The number one advice is to be kind to yourself and focus on diet quality and getting in as many nourishing foods as possible. Ensure you include foods containing protein and fibre at every meal and listen to your body. You’ll gradually need to eat less food as you age, and it’s normal for your appetite to change.
Chat to your doctor
Remember some lifestyle habits can help you to manage symptoms. However, whether you are experiencing perimenopause or menopause it is always important to chat to your GP or trusted health professional about your symptoms for advice that is relevant to you. That way you can discuss all of the available treatments (both hormonal and non-hormonal) that are relevant to your individual needs.
References
- Healthy Food Guide (2023). How to prepare for menopause: a complete guide. Available at How to prepare for menopause: A complete guide – Healthy Food Guide
- Healthy Food Guide (2023). How to manage your perimenopause symptoms. Available at healthyfood.com/advice/how-to-manage-your-perimenopause-symptoms/
- Your Lifestyle Medics. Lifestyle tips for perimenopause and beyond. Available at Lifestyle tips for perimenopause and beyond — Your Lifestyle Medics
- Yelland S et al (2023). The role of diet in managing menopausal symptoms: a narrative review. Nutrition Bulletin, 48, 43-65.
- Australian Menopause Society. Non-Hormonal Treatments for Menopausal Symptoms. Available at www.menopause.org. menopause.org.au/hp/information-sheets/nonhormonal-treatments-for-menopausal-symptoms
- Australian Menopause Society. Lifestyle and behavioural modifications for menopausal symptoms. Available at www.menopause.org. menopause.org.au/images/stories/infosheets/docs/AMS_Lifestyle_and_behavioral_modifications_for_menopausal_symptoms.pdf
- Freeman et al. 2011. Omega-3 fatty acids for major depressive disorder associated with the menopausal transition: a preliminary open trial. Menopause. 18(3): 279-284. https://pubmed.ncbi.nlm.nih.gov/21037490/
- Safabakhsh M et al. Higher intakes of fruits and vegetables are related to fewer menopausal symptoms: a cross-sectional study. Menopause. 2020 May;27(5):593-604.
- Your Lifestyle Medics. How to manage weight gain in perimenopause and menopause – our top tips. Available here How to manage weight gain in perimenopause and menopause – our top tips! — Your Lifestyle Medics
