This post was written by Leslie Angel, FNP, DipACLM, Family Medicine, Employer Clinics.
Perimenopause is a hot topic and with so many women speaking up, it is finally getting the attention it deserves. It often begins for women in their 40s, but can start in the late 30s and last 10-plus years. During this time, hormone levels fluctuate unpredictably and affect daily life.
Symptoms
Women in perimenopause, often experience:
- Brain fog
- Weight gain
- Joint pain
- Poor sleep
- Night sweats
- Hot flashes
- Mood changes, including increased anxiety
Managing perimenopause
Lifestyle changes that focus on everyday habits, such as nutrition, can improve how a woman manages this transition and support her through this change.
Estrogen fluctuates during perimenopause, causing changes in insulin sensitivity, increasing appetite and leading to weight gain and changes in fat distribution. Nutrition is an important ally in improving symptoms and reducing risk factors. Nutrient-dense anti-inflammatory eating can support metabolic health and increase energy.
Some important nutrition strategies include:
- Prioritizing protein to support muscle mass and satiety. Women start losing muscle mass in their 30s. If not limited due to chronic conditions such as reduced kidney function, aim for 80-100 grams of protein daily to preserve muscle mass.
- Increase fiber for gut health and support estrogen balance. By promoting hormonal balance, you can reduce common perimenopausal symptoms such as mood swings, sleep disturbances and hot flashes.
- Consume healthy fats (olive oil, seeds, nuts, avocado, oily fish). Healthy fats are crucial during perimenopause. They provide building blocks for hormone production, reduce inflammation, supports brain function, stabilize blood sugars and improve skin laxity that is lost in the aging process.
- Stop eating ultra-processed foods and reduce sugar intake. Ultra-processed foods and sugars feed inflammation, promote weight gain specifically in the abdomen, spike stress hormones, disrupt gut health which then leads to increase in hot flashes, mood swings, brain fog and hormonal imbalance.
- Include essential vitamins to decrease perimenopause symptoms.
- Vitamin B complex helps stabilize mood, reduce stress and combat brain fog. It also supports hormone production and improves fatigue.
- Vitamin D also helps reduce depression and anxiety while also benefiting heart health, blood sugar, metabolism and immune function. Vitamin D also helps with calcium absorption, which starts to decrease during perimenopause due to declining estrogen and raises the risk of osteoporosis and fractures.
- Magnesium helps improve hot flashes, mood swings, brain fog, and bone density. But which magnesium is best? Magnesium Glycinate helps improve anxiety and irritability, promotes relaxation and sleep. Magnesium L-Threonate is best for improving cognitive function, focus, and reducing anxiety.
- Vitamin B complex helps stabilize mood, reduce stress and combat brain fog. It also supports hormone production and improves fatigue.
Perimenopause is not something a woman has to simply “get through.” It’s a powerful opportunity to make lifestyle changes to support long-term health goals. Small, consistent changes during this transition can ease symptoms and reduce risk for future disease. With health awareness and self-compassion, this can be a time of renewal and empowerment to lay the foundation for a healthier and vibrant next chapter in life.
Employee resources to support a healthy workforce
Parkview Employer Solutions partners with area businesses to deliver innovative services that improve employee health and well-being, including Signature Care, Employer Clinics, Occupational Health, Employee Assistance Programs, Workplace Wellness, and more. For additional information, please contact [email protected].
