Peri-Menopause and Nutrition
Yep, nutrition is 4th on the list behind aerobic exercise, stress management, and strength training! As you may recall from my previous post about stress, when I began peri-menopause my nutrition was about as on-par as my stress management was! Boy have I changed and grown A LOT, and I am forever grateful, though I do wish I had found my path a bit sooner (don’t we all!).
Nutrition has not always been my strong suit, but a health scare in my early 30’s changed my path for the better, and I began embracing more whole foods, fiber, and less dairy. There was a time I had to slather cheese on broccoli to make it palatable, and I couldn’t imagine anything green having a place on my breakfast menu! But now I look forward to my vegetable scrambles, stir frys, and roasts, and happily make the choice of broccoli and kale with my eggs over old favorites like waffles and granola (which I still love but save for special occasions).
If you follow me, you know that I believe very strongly in our INPUTS. We are constantly sending signals to our body, telling it what to do, through our food, movement, and lifestyle choices. I am thankful I started feeding my body a bit better in my mid 30’s, though it has taken another 10 years to get where I am now. I do wonder how much of the processed foods, alcohol and sugar I did leave in my diet affected my health as I maneuvered through early peri-menopause.
So I am here to prove that managing the journey through post-menopause is possible, and yes it takes some effort and a hard look at your current diet and lifestyle. But HELL yes, it is worth it! This transition is a gift, an awakening to the second half of our life! I call it a gift because our biology takes us to this step, evolution is finished with us, our only purpose left on earth to THRIVE and gain WISDOM, to teach those coming after us, and find fulfillment at last. Let’s not waste it! (Maybe this is what a mid-life crisis could be?)
This may be an overwhelming list, but it is truth. Hold onto the excitement knowing your symptoms and your health can be improved through factors you can control! Choose something small you can succeed with on this list to start, and take pride in small steps forward. Taking ACTION is all that matters!
Prioritize Whole Foods, avoid processed foods like crackers, chips, baked goods, and anything sold in a package
Eat plenty of Fiber in the form of Veggies, Seeds, Nuts and some Grains
Protein and Healthy Fats should be front and center of your diet
Consume Antioxidants & Phytonutrients from berries, mushrooms and colorful veggies!
Eat Starches in moderation, from whole food, high quality sources
Help your blood sugar by eating fiber, protein and fats first at a meal, including snacks
Drink enough water, and get in your Electrolytes (potassium, magnesium, sodium)
Reduce or eliminate Added Sugars, especially outside of mealtime
Reduce or eliminate Alcohol, experiment with how Caffeine may be making you feel (I know)
Buy Organic vegetables, Organic grass-fed (or pasture raised) meat, Game meat, and Wild caught fish as much as possible
Finish eating at least 3 hours before bed and Fast each day after dinner for 12-16 hours until breakfast
Keep your Eating Schedule around the same time each day
Use Supplements for Vitamins, Minerals, Phyto’s, Omega’s, Electrolytes when needed
I am sure this list and my recent posts bring up a lot of questions. Interested in learning more? I am going to hold a free series of talks for Active Women in the Menopause Transition, touching on all of the recent topics I’ve been posting, the first one February 3rd, 9:30am-11:30am at Fit2Excel in Essex. Keep your eye out for a sign up, make sure you’re on my mailing list or reply to me here.
