Episode 6: Perimenopause Doesn’t Have to Make You Miserable!

Posted on by Suzanne Burke

Episode 6 is ready to roll!

Today’s episode is all about perimenopause – a topic near and dear to many of our hearts…much to our chagrin. We start with an overview of what perimenopause actually is and why we experience the cluster of not-so-fun symptoms at this point in life. 

Then we get into the good stuff and have good news…

We don’t have to be miserable during perimenopause!

There are many (and relatively simple) things we can do to keep those pesky perimenopause symptoms at bay. Generally speaking, eating healthy foods and moving your body consistently will help lessen some symptoms, no question. If you’re not already eating a healthy diet and need some help, some guidelines to keep in mind include:

  • at least 6-8 oz of quality protein daily,
  • at least 5 servings of veggies daily,
  •  1-4 servings of healthy fats, per meal,
  • 1-2 servings of fruit daily, and 
  • 1-3 servings complex carbs daily.
Always remember that protein and healthy fats (listen to Episode 3 and Episode 4 for more info about fats) are critical components of hormone production which means they are critical components for ensuring that hormonal balance necessary to keep the perimenopause symptoms in check. And as we talked about several times during all of our previous episodes, keep sugar, inflammatory fats, and processed foods to an absolute minimum because they will make the symptoms worse!
 
Moving your body on the reg is an important tool that will help not only your body, but also your mind during this stage in life. Aim to get your heart rate up for 20 minutes, 4-5 times a week – walking, rebounding, and HIIT training are excellent ways to do that…they’re all quick, but effective. Exactly what most of us need at this point in life!
 
Besides those general guidelines, there are some nutrients that work particularly well in helping to make perimenopause less miserable. These include:
  • magnesium,
  • B Complex + vitamin B6,
  • zinc,
  • vitamin E, and
  • vitamin C.

In addition to vitamins and minerals, herbs can effectively ward off many of the symptoms we’d love to avoid:

  • black cohosh,
  • chasteberry,
  • ashwagandha,
  • rhodiola,
  • Siberian ginseng,
  • licorice root, and
  • tulsi/holy basil.

(**Always be sure to talk to your health care provider before taking any new supplements.**)

We wrap up today’s episode with a little bit about stress and how it contributes, mentally and physically, to the more typical perimenopausal symptoms. If you want to avoid being miserable during this time of your life, it is critical that you learn to manage your everyday stress. Meditation, deep breathing, forest bathing, and yoga are all excellent methods to help to manage stress. Just remember, stress management is an ongoing thing and takes a lot of practice!

If you enjoyed our chat today, please share it with others you think who might find it helpful! Don’t forget to subscribe to the 2 Nutrition Gals and a Mic podcast on:

Tune in next week!