As part of our Menstrual March focus, this week I’d love to talk about a topic I’m often asked about when it comes to women’s health: the body’s transition to perimenopause and menopause.
This phase marks an important time in our lives, symbolizing strength, wisdom and the natural cycle of our bodies! It is so important to approach this stage of life with understanding so that we can equip ourselves with the tools to navigate it with awareness and grace.
To give you the most insightful and practical advice, I had the wonderful opportunity to sit down for a few questions with Lara Briden, our JSHealth hormone expert and author of Period Repair Manual and Hormone repair manuallarge.
Remember, this phase of a woman’s journey is beautiful and a time to be celebrated. If you’re experiencing symptoms, you’re not entirely alone. Read on for expert nutrition and lifestyle tips to help you compassionately care for and support yourself at this stage of life.
“What happens during perimenopause and menopause?”
Perimenopause is the two to ten years before menopause. It is the season of greatest symptoms, but it is temporary. Menopause is the phase of life that begins one year after the last period. It is usually the time when there are hardly any symptoms.
The normal age for menopause (stopping periods) is anywhere from 45 to 55, and the normal age for menopause is up to ten years before that – up to 35! That’s why perimenopause is not about aging. Instead, it’s about recalibrating your entire hormonal system and the support you may need during this temporary process.
Women born before 1985 are likely to be in perimenopause at this time.
“What are the main symptoms that women going through menopause may experience?”
- Heavier periods
- Worsening period pain
- Shorter (at first) menstrual cycles (< 26 days)
- Painful, lumpy breasts
- Difficulty sleeping, including waking up in the middle of sleep
- Premenstrual night sweats or hot flashes
- Vaginal dryness and changes in libido
- New or increased premenstrual mood swings
- New or significantly increased migraine headaches
- Weight gain without changes in exercise or diet
“Can you share some tips on how to manage these symptoms?”
Your diet and lifestyle habits play a powerful role in supporting your body during this transition period! In your diet, try to include:
- Healthy fats + proteins: Think tofu, walnuts and lean chicken breast – these can help support gut health1 and provide comfort. They also play a key role in maintaining hormonal balance and ensuring your body is functioning at its best.
- Foods rich in iron: This is especially important during perimenopause, when heavy menstrual flows can deplete your iron levels2! Include red meat, poultry, fish, lentils, spinach and fortified cereals to help maintain healthy iron levels. Your iron levels also affect how your body maintains energy as well as your cognitive health2.
- Fresh organic products: Opt for whole grains, lean protein, fruits and vegetables. This ensures that you are nourished with a variety of essential vitamins, minerals and antioxidants that support your well-being.
- Fermented foods: Include kimchi and sauerkraut, which are full of probiotics that are beneficial for gut health and may help balance hormones1.
- Foods rich in calcium: Your bone health is most important during this time, as vitamin D stores are naturally depleted due to declining estrogen levels3! With lower estrogen levels, bone resorption increases – a process where calcium leaves bone tissue and enters the blood, leading to weakened bones and possibly osteoporosis4. In addition, a decrease in estrogen can also decrease your body’s ability to absorb calcium4. This makes it even more important to get enough calcium and vitamin D during this time! Turn to dairy, leafy greens and fortified grains to maintain your bone density and strength.
- Phytoestrogens: These herbal compounds mimic the effects of estrogen in the body and have been effective in relieving perimenopausal or menopausal women experiencing symptoms5. Foods like flaxseed, whole grains, legumes, and soy provide a natural way to help balance hormones during this time.
Watch out for potential inflammatory factors such as processed foods, alcohol and refined sugars. These can worsen inflammation in the body and worsen any symptoms you may be experiencing.
Dr. Lara Briden also suggests that there are many other ways to feel better, including body-identical hormone therapy (both progesterone and estrogen). Try outdoor exercise (what researchers call “green exercise”) and gentle but invigorating movement to help combat the effects of stress during this time. Stress impairs the brain’s ability to recalibrate and rewire during the menopause transition, so practicing stress-relieving techniques such as yin yoga or deep abdominal breathing is also important. Focus on low-impact movements to boost flexibility, such as Pilates, tai chi, and light walking.
Also consider nutritional supplements like magnesium! In a paper called “Magnesium in gynecological practice: a literature review,” researchers conclude that magnesium is an effective treatment for menopause and perimenopause because it helps “normalize the action of hormones on the central nervous system.” It works well in combination with the amino acid taurine, which helps calm the brain and prevent hot flashes.
“What Nutrients and Herbs Can Support Those Going Through Menopause?”
It depends a lot on the symptoms, but the supplements discussed in Dr Lara Briden’s menopause book Hormone repair manual include:
- Magnesium
- Taurine
- Zinc
- B-complex
- Vitamin B6
- Iodine
- Ashwagandha
- Vitex
- Inositol
For more on any of the topics, there is tons of free information available on Lara Briden’s blog, as well as her 2 incredible books. Head to www.larabriden.com.
Please remember that this is general advice only and is not intended to diagnose, treat or cure. Please always consult a healthcare professional before making changes to your supplements and diet.
Bibliographical references:
- Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A. and Várbíró, S. (2024). The importance of nutrition in menopause and perimenopause—A review. Nutrients, [online] 16(1), p.27. doi:https://doi.org/10.3390/nu16010027.
- Beck, KL, Kruger, R., Conlon, CA, Heath, A.-LM, Matthys, C., Coad, J. and Stonehouse, W. (2012). Suboptimal iron status and associated dietary patterns and practices in premenopausal women living in Auckland, New Zealand. European Journal of Nutrition, 52(2), pp.467–476. doi:https://doi.org/10.1007/s00394-012-0348-y.
- Mei, Z., Hong, H.-C., Zeng, Y. and Li, D. (2023). The role of vitamin D in the health of postmenopausal women. Frontiers in Physiology, [online] 14. doi:https://doi.org/10.3389/fphys.2023.1211896.
- Cheng, C.-H., Chen, L.-R. and Chen, K.-H. (2022). Osteoporosis due to hormonal imbalance: A review of the effects of estrogen deficiency and glucocorticoid overuse on bone turnover. International Journal of Molecular Sciences, 23(3), p.1376. doi:
- Chen, Mn., Lin, Cc. and Liu, See (2014). Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review. Climacteric, [online] 18(2), pp.260–269. doi:
