Managing perimenopause health problems
Have you reached your 40s or 50s and suddenly found you have:
- Weight around the middle that you can’t seem to shift?
- High cholesterol?
- High blood sugar?
- High blood pressure?
This often comes as a surprise when you haven’t changed the foods you eat or the amount of exercise you did when you were in your 20s or 30s.
And that’s often the key thing. The hormone fluctuations of perimenopause kick in from our 40s (or even late 30s) and this puts a strain on so many different systems in the body. It also signals our body starting to work differently, for example in the way it responds to blood sugar levels, making us more prone to high blood sugar levels. So, these hormone changes and the associated increases in blood sugar and inflammation levels in the body can be behind that belly fat, high cholesterol, blood sugar and blood pressure changes you start to experience.
That’s why the same approach we took in our 20s and 30s won’t work anymore. We need to do things differently to get back on top of things and respond to the stresses our bodies are facing.
Here are my top 6 tips for getting the foundations in place for responding to any perimenopause health challenges.
- Prioritise self-care
Stress makes all of this worse, the weight gain, inflammation levels, blood sugar levels and high blood pressure. Stress can also make the hormone fluctuations that go on in perimenopause more severe. In our 20s and 30s we can get away with doing self-care occasionally, when we have time. But this doesn’t work in perimenopause, our bodies really need that time to reset and sometime in the more relaxed rest and digest state.
2. Get enough sleep
Again, the late nights we got away with in our 20s and 30s can start to take their toll as we get to our 40s or 50s. Our bodies really need to get that 7 to 9 hours of sleep a night now. This can help to reduce inflammation levels and have an impact on hunger levels and so weight loss.
3. Eat plenty of anti-inflammatory foods.
Make sure you are getting at least your 5 portions of fruit and vegetables a day – ideally a few more than this. These foods are full of anti-inflammatory compounds that help to reduce inflammation levels in the body. They also tend to be foods that can help with reducing blood pressure and cholesterol and are low in calories.
4. Balance blood sugar levels
Watching how much sugar you eat and balancing your blood sugar levels by eating enough protein can be a game changer in perimenopause. This can help to give you more energy, balance your hormones as well as reducing inflammation, blood sugar levels and weight gain.
5. Eat plenty of hormone balancing foods
As it’s the hormone swings that drive a lot of the health issues in perimenopause, then trying to balance hormones through diet can help. Get plenty of phytoestrogen foods like lentils, beans and chickpeas in your diet. These help to regulate levels of oestrogen in the body, which can be going on a bit of a roller-coaster ride in perimenopause.
6. Get regular movement
This doesn’t have to mean going to the gym. A walk, some gardening, yoga or dancing round the house all count. Getting some movement can help to boost your mood, reduce inflammation, help with weight loss and reduce blood sugar and blood pressure. The more you can do the better, but short bursts are still effective.
Getting these foundations in place should help you weather the perimenopause storm. But if you feel like you need more help or have some specific health concerns you want to work through, then do book in for a chat to find out if either a one-off appointment or package of support could work for you.
Content Disclaimer
The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and you should not rely on any of the contents of this blog. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this blog. Emma Belton Nutrition disclaims all liability and responsibility arising from any reliance placed on any of the contents of this blog.