Calgary Dietitian: 3 Simple Lifestyle Changes to Ease Perimenopause Symptoms

Perimenopause is a transitional phase before menopause that can bring a range of physical and emotional changes. As hormone levels fluctuate, many women experience symptoms such as hot flashes, mood swings, sleep disturbances, and weight gain. At Jensen Fitness in Calgary, we understand the challenges of perimenopause and are here to support you. In this blog, we'll explore three simple lifestyle changes that can help ease perimenopause symptoms and improve your overall wellbeing.

Introduction to Perimenopause

Perimenopause typically begins in a woman's 40s, although it can start earlier. This stage can last several years, during which estrogen and progesterone levels gradually decline. These hormonal changes can lead to various symptoms that affect daily life. While each woman's experience is unique, making certain lifestyle adjustments can significantly alleviate these symptoms and enhance your quality of life.

1. Prioritize Balanced Nutrition

Proper nutrition is fundamental to managing perimenopause symptoms. A balanced diet can help stabilize hormone levels, maintain energy, and support overall health. Focus on incorporating a variety of nutrient-dense foods that provide essential vitamins and minerals.

• Eat a Rainbow of Fruits and Vegetables: Fruits and vegetables are rich in antioxidants, vitamins, and minerals that support your body's functions. Aim to fill half your plate with colorful produce at every meal. Berries, leafy greens, and cruciferous vegetables like broccoli and Brussels sprouts are particularly beneficial.
• Choose Whole Grains: Whole grains such as quinoa, brown rice, and oats provide sustained energy and are high in fiber, which aids in digestion and helps regulate blood sugar levels. These grains also contain B vitamins, which are crucial for energy metabolism and reducing stress.
• Include Healthy Fats: Healthy fats, found in foods like avocados, nuts, seeds, and fatty fish, are essential for hormone production and brain health. Omega-3 fatty acids, in particular, can reduce inflammation and improve mood.
• Stay Hydrated: Adequate hydration is vital for overall health and can help manage symptoms like hot flashes and dry skin. Aim to drink at least eight glasses of water a day, and limit caffeine and alcohol, which can exacerbate symptoms.

2. Engage in Regular Physical Activity

Exercise is a powerful tool for managing perimenopause symptoms. Regular physical activity can help control weight, improve mood, boost energy, and reduce the risk of chronic diseases.

• Incorporate Cardiovascular Exercise: Cardio exercises like walking, jogging, swimming, or cycling can improve heart health, increase stamina, and help manage weight. Aim for at least 150 minutes of moderate-intensity cardio each week.
• Strength Training: Strength training exercises, such as lifting weights or using resistance bands, are crucial for maintaining muscle mass and bone density, which can decline during perimenopause. Try to include strength training sessions two to three times a week.
• Flexibility and Balance Exercises: Practices like yoga and Pilates can enhance flexibility, balance, and core strength. These exercises also promote relaxation and can help reduce stress and anxiety.
• Stay Active Throughout the Day: In addition to structured exercise, find ways to stay active throughout your day. Take the stairs instead of the elevator, go for short walks during breaks, and incorporate movement into your daily routine.

3. Focus on Mental Wellbeing

Perimenopause can be a stressful and emotional time, making it essential to prioritize mental wellbeing. Developing healthy coping strategies and creating a supportive environment can make a significant difference.

• Practice Mindfulness and Relaxation Techniques: Mindfulness practices, such as meditation, deep breathing, and progressive muscle relaxation, can help manage stress and improve mental clarity. Even a few minutes of mindfulness each day can have a positive impact.
• Stay Connected: Maintaining strong social connections can provide emotional support and reduce feelings of isolation. Spend time with friends and family, join support groups, or engage in community activities that bring you joy.
• Get Adequate Sleep: Quality sleep is crucial for overall health and can help manage perimenopause symptoms. Create a relaxing bedtime routine, limit screen time before bed, and ensure your sleep environment is comfortable and conducive to rest.

Seek Professional Support: Don't hesitate to seek professional help if you're struggling with your mental health. Therapists, counselors, and healthcare providers can offer valuable support and guidance during this transitional phase.

Embrace Positive Changes

Perimenopause is a natural part of life, but it doesn't have to be overwhelming. By prioritizing balanced nutrition, engaging in regular physical activity, and focusing on mental wellbeing, you can manage your symptoms and improve your quality of life. At Jensen Fitness in Calgary, we're here to support you every step of the way. Embrace these simple lifestyle changes and feel empowered to navigate perimenopause with confidence and ease. Don’t hesitate to call us or book a consultation to see how we can help with perimenopause symptoms