Perimenopause is a time of significant hormonal shifts in a woman's body. Nutritionist Cara Shaw offers expert advice on how to make this transition smoother through diet and lifestyle changes.

5 key strategies for perimenopausal wellness

During perimenopause, your body undergoes significant hormonal shifts. Let's explore how to make that transition a whole lot easier with these expert tips.

1. Manage blood sugar for hormonal balance
   Lowered estrogen levels can mean reduced sensitivity to insulin so blood sugar management is key during this phase. The following tips will help you stabilise your blood sugar, reducing the likelihood of symptoms like weight gain:
   
   -Ensure your meals contain plenty of fibre.
   -Include healthy fats in your diet.
   -Prioritise protein in each meal.
   
   
2. Embrace phytoestrogen-rich foods
   Phytoestrogens are plant-based compounds that gently help to modulate estrogen levels. Incorporating foods like seeds and nuts can help balance hormonal fluctuations naturally.
   
   
3. Diversify your diet for improved gut health
   Maintaining a healthy microbiome by eating a diverse range of foods can support mental health by promoting the production of neurotransmitters like serotonin and GABA*.
   
   
4. Incorporate some form of resistance training
   Resistance training offers multiple benefits during the perimenopause such as:
   
   -Helps maintain and build muscle mass.
   -Improves bone density.
   -Supports metabolism.
   
   Note:  Remember that you don't need a gym membership. You can do body weight exercises or use a weighted vest for walking and exercise.
   
   
5. Prioritise stress reduction
   Stress increases cortisol, a hormone that can worsen perimenopausal symptoms when elevated. Some symptoms of high stress could be fatigue, anxiety or sleep disturbances.
   Find an activity that brings you joy, could be anything from cuddling your pet or going for a walk in nature.
   

Small changes, big impact

By implementing these nutrition and lifestyle strategies, you can navigate perimenopause with greater ease and comfort. Remember, small changes can lead to significant improvements in your overall well-being during this transitional phase.

Cara Shaw - Purition Ambassador

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