Perimenopause is a transformative phase in a woman’s life, marking the transition to menopause. As the body undergoes hormonal shifts and the cycle winds down, it’s crucial to prioritize certain health habits to navigate this period with grace and vitality. These habits, which we’ll refer to as the “Big Rocks,” lay the foundation for optimal well-being during perimenopause.
1. Focus on Balanced Nutrition Based on Whole Foods
Balanced Nutrition
Definition: Balanced nutrition is about consuming a variety of nutrients that our body needs to function optimally. During perimenopause, this becomes even more essential.
Benefits:
- Hormonal Balance: Proper nutrition can help stabilize fluctuating hormone levels.
- Energy and Mood: A balanced diet can prevent energy slumps and mood swings.
- Weight Management: Whole foods can help in maintaining a healthy weight.
Whole Foods
Definition: Whole foods are unprocessed and unrefined, retaining their natural nutrients. Examples include fruits, vegetables, whole grains, and lean proteins. Unlike processed foods, they don’t contain additives or preservatives.
Tips for Incorporating Whole Foods for Balanced Nutrition:
- Plan meals around vegetables and lean proteins. Ensure optimal healthy fats from fish, nuts and seeds, olives, and avocados.
- Opt for fresh fruits as snacks.
- Limit processed and sugary foods.
2. Strength Training to Protect Muscle Mass
Definition: Strength training involves resistance exercises to build muscle strength. For midlife women, it’s not just about aesthetics but about health and longevity. Without lifestyle intervention, we begin losing muscle mass in our mid-30s, which can leave us metabolically challenged, frail, and weak.
Benefits:
- Muscle Mass: Strength training prevents muscle loss, common during perimenopause.
- Bone Density: It can combat the risk of osteoporosis.
- Metabolism: Muscle burns more calories, even at rest, aiding in weight management. Additionally, strength training helps us use insulin better to process carbohydrates that we eat, by signaling transport of insulin receptor to the muscle wall.
Getting Started:
- Always consult a fitness professional to ensure correct form. The biggest mistake anyone can make is underestimating the complexity of proper strength training and deciding to go it alone. Besides, one thing most midlife women have in common is that they are busy. Outsourcing strength training to a professional will protect you from injury and save you loads of time and effort.
- Consistency is Key. Commit to a routine, whether it’s at home or the gym, and stay consistent. Avoid complicated routines. Focus on push, pull, squat, and hinge. Remember that relentless execution of the basics is the only way to grow.
3. The Importance of Getting Sufficient Sleep
Understanding Sleep
Sleep is the body’s way of rejuvenating. During perimenopause, its quality and quantity become paramount.
Benefits:
- Hormonal Regulation: Sleep helps in the production and regulation of hormones.
- Cognitive Function: Adequate sleep supports memory and focus.
- Emotional Well-being: It plays a role in mood stabilization.
Challenges:
Of course, I recognize that sleep in perimenopause is challenging. Hot flashes, night sweats, and anxiety can disrupt sleep during perimenopause. Not to mention that many of us (myself included) have struggled with insomnia for years prior to midlife.
Sleep is a skill, especially when dealing with perimenopausal symptoms that disrupt natural rhythms. It’s crucial to work on it, now more than ever.
Tips for Better Sleep:
- Maintain a regular sleep schedule. Goto bed and get up at the same time every day. This will help reset your circadian rhythm.
- Create a calming bedtime routine and sleep environment.
- Consider natural remedies like chamomile tea or lavender oil.
4. Managing Stress for Holistic Well-being
The Impact of Stress:
Chronic stress can wreak havoc on a perimenopausal body, and what’s more, an unhealthy stress load can negate efforts in nutrition, strength training, and sleep.
Benefits of Stress Management:
- Improved Mental Health: Reducing stress can alleviate symptoms of depression and anxiety.
- Hormonal Balance: Chronic stress can exacerbate hormonal imbalances.
- Overall Well-being: A calm mind supports a healthy body.
Effective Stress-Relief Techniques:
- Practice mindfulness and meditation.
- Engage in deep breathing exercises.
- Prioritize tasks and set boundaries to prevent overwhelm.
The journey through perimenopause can be challenging, but by prioritizing these four “Big Rocks,” midlife women can optimize their health and embrace this phase with confidence and vitality.