Perimenopause is the changes that happen the years before you enter menopause as your body adjusts to changes in hormones. Menopause is entered into when it has been at least one year from your last period. This entire time is a time of change. Try these hacks to help you get through it more comfortably. Well woman perimenopause allows you to rock your life as your kids move away and you can focus on you.
Of course, you should listen to what your doctor says.
But do you listen to what your body says?
We both know that what you eat and how you move can make a HUGE improvement in some of the symptoms of perimenopause. Not to mention how common it is for ladies to gain weight at this time of life. (Ugh!)
As you know, being a well woman during perimenopause can help you stave off other issues like heart disease, diabetes, and osteoporosis.
What do I specifically recommend to help you “feel well during the course of perimenopause on the road to menopause”?
7 Hacks to Well Woman Perimenopause to Rock Your Midlife
1. Stay Hydrated
Drink more water.
The general consensus is to drink 1/2 your weight in ounces. If you don’t feel you need that much, you definitely need to at least drink enough throughout the day so that you’re not thirsty. I know that’s easy to say, but really it’s also easy to do. Determine how much water you need.
Don’t like plain water? Add in some berries or chopped frozen fruit.
Prefer tea? Steep some sliced lemon and/or ginger or your favorite herbal tea. This counts toward hydration as well.
You can also keep a large bottle or mug beside you all day wherever you work, so it’s always easy to grab and have sips throughout the day to make sure you’re not getting thirsty.
2. Eat Whole Plant Foods
What are whole plant foods? Vegetables and fruits. Think of things without labels. We’re going for quantity here especially vegetables. Try to include them in every meal and even in your snacks.
Want another reason to eat more plants?
Plant-based diets are associated with fewer hot flashes. Bonus!
Plus, my recipe below is your “no excuse” solution to getting more veggies wherever you go.
3. Eat High-Quality Proteins and Healthy Fats
While you’re chomping your plant foods don’t forget to include some good quality protein and healthy fats) from eggs, fish, meat, beans, nuts and seeds (and their butters). Proteins are an important part of healthy eating.
With animal foods we’re aiming for quality so try to get organic, wild, and/or pasture-raised if you can. Stay away from proteins that were given hormones. As for fish, wild caught is typically better.
4. Cut back on Processed Foods and Alcohol
Reducing and/or eliminating processed foods, alcohol and even caffeine can have a tremendous impact on balancing your hormones naturally without the help of pharmaceutical medications.
With increases in water, whole plant foods, quality proteins and some healthy fats, you simply won’t have as much room for processed foods, alcohol, and caffeine. Ideas for cutting back on processed foods.
Don’t forget to cut back on sugar. With the decrease of processed foods, this should happen naturally, but always be aware of the amount of sugar you are consuming, even if it is a natural sugar.
5. Stop Being Stationary, Just Move
Sitting is now considered the new smoking. Staying stationary for much of the day is not healthy. Find ways to move.
Remember that the best exercise is the one you’ll actually do.
Start small. Figure out how much movement you do and then add in one small thing each day. As you feel stronger, you will want to move more.
Walking, even a few feet every 15-20 minutes can get your body feeling more energetic. It doesn’t have to be longer or at a fast pace.
Adding in a quick exercise such as push-ups, crunches, or squats after every time you go to the bathroom, can really add up over time and give your body more strength and energy.
What are you going to add in?
Sleep is crucial to your overall health. Getting 7-8.5 hours of sleep a night is what most people need. Seriously.
Sometimes menopause can bring on or ramp up sleep problems.
The most important thing to do is set a daily routine where you’re relaxing with no screen time (computers, tablet, phone, tv) for a couple of hours before your bedtime. Electronic devices emit strong blue light which can prevent the release of melatonin, your sleep hormone. Try reading a book or having a bath. It’s also important to have dim lights in your surroundings to reduce your exposure to blue light before bed. Regular indoor lighting is usually blue light. Ideally, you would use amber or red lights, or even be ultra-stylin’ with blue-blocker sunglasses.
7. Practice Stress Relieving Activities
Do whatever works for you. Just make sure you do it regularly as a preventative measure to avoid accumulated stress. Stress does lead more problems during this time of change.
Have you tried meditating, deep breathing, or having a warm bath? What about the newest craze of adult coloring?
Bonus points for using exercise as a form of stress relief.
You now have an arsenal of great ideas to stave off those menopause symptoms naturally.
Go ahead and make two of these mason jar salads to eliminate any excuse for not being able to get fresh veggies when you’re out and about.
Recipe (Veggie): Mason Jar Salad
- 3 tablespoons almond butter
- 1 tablespoon apple cider vinegar or lemon juice
- 1 tablespoon maple syrup
- 2 teaspoons sesame oil
- 1 granny smith apple (diced)
- 4 radishes (sliced)
- 2 celery stalks (diced)
- 4 tablespoons of your favorite nuts or seeds (walnuts, slivered almonds, pumpkin seeds, etc.)
- 4-6 cups of your favorite greens (spinach, kale, mixed greens, etc.)
Add first four ingredients to a small bowl & whisk until smooth.
Add apple to dressing (so it’s covered and won’t brown) and divide between two mason jars.
Layer the radishes, celery, nuts/seeds, and greens on top and seal.
When ready to eat shake up the jar, open and enjoy or pour it into a large bowl to mix more thoroughly.
Tip: Wide-mouth jars work best for this ah-mazing way to bring veggies with you wherever you go!
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