Navigating Perimenopause and Menopause

Perimenopause typically begins in a woman’s late 30s or 40s, lasting until menopause—defined as 12 consecutive months without a menstrual period. This phase involves fluctuating hormones, often impacting energy, sleep, mood, and weight.

These changes are natural, and with the right strategies, you can feel empowered through this transition. The goal is to prioritise health and wellbeing—not just weight—by balancing nutrition, exercise, and self-care.

Understanding Weight Changes

Weight Redistribution to the Midsection

1. Hormonal Shifts

   – Decline in Oestrogen: Leads to more fat accumulation around the belly rather than the hips and thighs.

   – Reduced Insulin Sensitivity: Lower oestrogen can cause the body to store more abdominal fat due to reduced sensitivity to insulin

   – Increased Cortisol: Stress can elevate cortisol, which is linked to abdominal weight gain.

2. Slowing Metabolism 

   – Age naturally slows metabolism, reducing calorie burn and contributing to fat gain, especially if muscle mass decreases.

3. Lifestyle Factors

   – Fatigue, joint pain, and cravings may reduce activity, but consistent movement is essential to feel your best.

Supportive Strategies for Health and Weight Management

Nourishing Foods for Body and Mind

1. Phytoestrogen-Rich Foods 

   – Soy, flaxseeds, and legumes may balance hormones and ease symptoms.

2. Anti-Inflammatory Foods 

   – Oily fish, leafy greens, nuts, whole grains, and berries help manage inflammation linked to weight gain.

3. Calcium and Vitamin D 

   – Supports bone health—get from dairy, leafy greens, sun exposure, or supplements.

4. Balanced Carbs

   – Whole grains, fruits, and vegetables help stabilise blood sugar and curb cravings.

5. Healthy Fats and Protein 

   – Choose avocados, nuts, and lean proteins to sustain muscle and reduce hunger.

Exercise Tips for Strength, Energy, and Vitality

1. HIIT (High-Intensity Interval Training) 

   – Short bursts can boost metabolism and improve heart health, even in a few minutes.

2. Strength and Bone Health 

   – Walking, jogging, and weight-bearing exercises help maintain muscle and bone density.

3. Mind-Body Exercises

   – Yoga, Pilates, or tai chi improve flexibility, balance, and relieve stress.

Lifestyle Shifts for Wellbeing

1. Prioritise Quality Sleep

   – Establish a calming bedtime routine and aim for 7-9 hours to support mood and hormone balance.

2. Manage Stress with Mindfulness 

   – Meditation, deep breathing, or progressive muscle relaxation help lower cortisol and reduce stress.

3. Routine Health Screenings 

   – Regular check-ups for blood pressure, cholesterol, and bone density are essential.

4. Psychological Support and Community

   – Connect with friends or support groups to share experiences. Consider discussing hormone replacement therapy (HRT) with a healthcare provider.

Final Takeaway

This phase is a time to adapt and support your body’s needs. Prioritise movement, nourishing foods, and lifestyle adjustments to manage weight, energy, and wellbeing. You’re not alone, and there’s plenty of support available to help you navigate this journey confidently.

We offer a free 1-hour workshop where you can get more tips on managing your weight perimenopause and menopause.