Navigating perimenopause

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.

Understanding perimenopause and 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. Blood sugar management is key during this phase.

Tips:

• Ensure your meals contain plenty of fibre
• Include healthy fats in your diet
• Add protein to each meal
• These steps help stabilise blood sugar, reducing the likelihood of symptoms like weight gain
  
  

2. Embrace phytoestrogen-rich foods

Phytoestrogens are plant-based compounds that gently help to modulate estrogen levels.

Recommended foods:

• Nuts
• Seeds
• Incorporating these foods can help to balance hormonal fluctuations naturally
  
  

3. Diversify your diet for gut health

Maintaining a healthy microbiome can support mental health by promoting the production of neurotransmitters like serotonin and *GABA.

Action step:

• Eat a diverse range of foods to support your gut microbiome
  
  

4. Incorporate resistance training

Resistance training offers multiple benefits during perimenopause.

Benefits:

• Helps maintain and build muscle
• Improves bone density
• Supports metabolism

Note: You don't need a gym membership. Use body weight exercises. I also like to use a weighted vest for walking and exercise.

5. Prioritise stress reduction

Stress increases cortisol, a hormone that can worsen perimenopausal symptoms when elevated.

Symptoms affected by stress:

• Fatigue
• Anxiety
• Sleep disturbances

Stress reduction ideas:

• Cuddle your pets
• Go for walks in nature
• Find an activity that brings you joy

Conclusion

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

Written by Registered Women's Health Nutritional Therapist, Cara Shaw

• Visit Cara Shaw's website
• Follow Cara on Instagram

Understanding *GABA: Your Brain's Natural Balancing Act

Let's talk about something that's crucial for our well-being, especially during perimenopause: GABA. You might be wondering, "Why should I care about GABA?" Well, it's all about finding balance in our bodies and minds.

What is GABA?

GABA, or Gamma-Aminobutyric Acid, is a neurotransmitter that plays a vital role in our brain. Think of it as your brain's natural calming agent. In a world that often feels fast-paced and stressful, GABA helps create a sense of balance and calm.

How GABA Helps Us

When GABA is working effectively in your brain, it can:

• Help calm racing thoughts
• Reduce feelings of anxiety
• Improve sleep quality
• Stabilise mood

These benefits are particularly valuable during perimenopause, when hormonal changes can sometimes make us feel off-balance.

The GABA-Gut Connection

Here's where nutrition comes into play. Your gut doesn't just digest food; it also plays a role in producing neurotransmitters like GABA. By eating a diverse range of foods and maintaining a healthy gut microbiome, you're supporting your body's ability to produce GABA naturally.

Why This Matters

Understanding GABA isn't just about managing symptoms. It's about recognizing how our diet and lifestyle choices can support our overall well-being. Every time you choose a balanced, varied meal, you're potentially supporting your brain's natural calming system.

Moving Forward

As you navigate perimenopause, remember that your food choices are doing more than just satisfying hunger. They're providing your body with the tools it needs to maintain balance. By supporting your body's GABA production, you're taking a proactive step towards better mental and emotional health.

So, the next time you sit down for a meal, take a moment to appreciate how you're nourishing not just your body, but your mind as well. It's a simple yet powerful way to support yourself through perimenopause and beyond.

Read more...