Over the last three years working for Nourish and having my own business, I’ve met with many women who have come to me concerned about their health as they try to feel their best during midlife. I’ve become increasingly interested in learning more about how to support women, especially during midlife, since I’m officially a member of the midlife club!
What is midlife?
- Ages 35-65
- This encompasses the years prior to menopause and roughly 10 years post menopause
- About 63% of women are currently in midlife
- The majority of midlife is spent in perimenopause and menopause
What are common symptoms of peri and menopause?
Perimenopause happens “around menopause”, generally 2-10 years prior to menopause. Menopause is one date on the calendar; 12 months after your last menstrual period. Here are some symptoms of both:
- Hot flashes and night sweats
- Mood changes, brain fog and sleep disturbances
- Thinning hair, weaker bones and joint pain
What are risk factors associated with peri and menopause?
Due to the reduction (and eventual depletion) of several sex hormones, women are at greater risk for:
- Heart disease
- Osteoporosis
- Alzheimer’s Disease
- Type 2 Diabetes
The changes we as women experience during peri and menopause are caused by the changes in (and overall decreases in) the sex hormones testosterone, progesterone, and especially estrogen. These changes can start to occur in women as many as ten years prior to menopause.
Does this mean we are all doomed to experience these symptoms? No! Let’s learn more…..
How can we live our best lives during this time? How do we take care of our bodies and health?
First and foremost it’s imperative that you find a team of providers who can support you with up to date, research based care. Find providers who will listen to you, take you seriously, and give you options for how to take care of your body. Some things to consider;
- Find a doctor who doesn’t just focus on your weight, but who dives deeper, helping you explore the myriad ways you can support your body that have nothing to do with shrinking it.
- Do your own research and consider hormone replacement therapy (HRT). You want to find a doctor who knows about HRT and understands how to help you figure out your risk to benefit ratio. In other words, do the potential risks outweigh the benefits? If so, what other options are there? If the benefits outweigh the risks, what are the different methods for receiving HRT, and which is best for you (patch, cream, gel, pill, etc)?
- Find a registered dietitian who can support you in building sound health and nutrition habits that are specific to your personal needs.
- Consider a therapist, to help you through any emotional changes you (likely will) encounter
Other things to consider:
- Stay active, including cardio and strength training
- This is imperative for bone health, heart health and muscle retention as we age
- Do some research on your own. Here are a few great reads I like to recommend:
- Dr. Heather Hirsch’s book The Perimenopause Survival Guide and Unlock Your Menopause Type
- Hormone Intelligence, by Dr. Aviva Romm
- The New Menopause, by Dr. Mary Claire Haver
- I couldn’t find my interview with Dr. Heather Hirsch, but here is her podcast!
Briefly, what should we be eating?
I go over this in my book, but here is a general recap.
- Fiber – There is nothing more important for any body than fiber. Consider adding whole grains, fruits, vegetables, nuts and/or seeds to every meal.
- Protein – Aim for roughly 1.2-1.5g/kg body weight. Meet with a dietitian to get a more specific recommendation for you, based on your personal health.
- Calcium and vitamin D- Estrogen is a powerful protector of bones. As we lose it, our bones can suffer.
- Pre and Probiotics – No need for a supplement, but consider food sources of prebiotics (food for the good bacteria, a type of fiber!) and probiotics (good bacteria) such as kefir, kombucha, tempeh and yogurt.
- Minimize intake of alcohol and sugar
Learn more:
Sign up for an insurance-covered appointment with me through Nourish!
Visit my personal business website; www.NutritionUnmeasured.com
Check out my 10-module self-paced intuitive eating course on my new You Tube channel!!
