Nutrition Secrets, Metabolism and Perimenopause
One of the big changes we experience through the perimenopause years is in our metabolism. Read on to find out how and why perimenopause affects metabolism and which foods, from a naturopathic and whole-foods perspective, can help keep you feeling vibrant and energetic.
Understanding Perimenopause and Metabolism
First things first, what exactly is perimenopause? It’s the period (pun intended) leading up to menopause, typically starting in your 40s but sometimes sneaking in a bit earlier. During this time, your hormone levels, particularly estrogen and progesterone, start to fluctuate. These fluctuations can cause a variety of symptoms, including changes in your metabolism.
So, how does perimenopause mess with our metabolism? In a nutshell, the hormonal rollercoaster can slow it down. Estrogen, which plays a role in regulating fat storage and energy expenditure, starts to wane. Lower estrogen levels can lead to an increase in insulin resistance, making it easier to gain weight, especially around the abdomen. Muscle mass also tends to decrease with age, which further slows down your metabolism since muscle burns more calories than fat.
It sounds a bit despairing but hang with us a bit longer here - we have answers!
There are plenty of delicious, nutritious foods that can help support your metabolism and overall well-being during perimenopause. Let’s dive into some whole foods that can make a big difference.
Whole-foods That Support Your Metabolism Through Perimenopause
- Leafy Greens
- Think spinach, kale, and Swiss chard. These greens are packed with fibre, which helps keep you feeling full and aids in digestion. They’re also rich in magnesium, a mineral that helps regulate blood sugar and insulin levels.
- Berries
- Blueberries, raspberries, and strawberries are not only delicious but also high in antioxidants and fibre. They help fight inflammation and keep your blood sugar levels stable-key for maintaining a healthy metabolism.
- Nuts and Seeds
- Almonds, walnuts, flaxseeds, and chia seeds are fantastic sources of healthy fats, protein, and fibre. They help keep your blood sugar stable and provide essential nutrients like omega-3 fatty acids, which are great for your heart and hormone health.
- Lean Proteins
- Incorporate sources like chicken, turkey, tofu, and legumes into your diet. Protein is crucial for maintaining muscle mass, which in turn supports a healthy metabolism. We need more as we age so aim to include about 1-2 palm sized pieces of protein in every meal to keep your energy levels steady throughout the day.
- Whole Grains
- Oats, quinoa, brown rice, and barley are excellent choices. They’re high in fibre, which helps regulate your blood sugar and keeps you feeling satisfied longer. Whole grains also provide important vitamins and minerals like B vitamins, which are essential for energy production.
- Fermented Foods
- Foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics, which support a healthy gut microbiome. A balanced gut is essential for good digestion and can even influence your mood and energy levels.
- Healthy Fats
- Avocados, olive oil, and fatty fish like salmon are wonderful sources of healthy fats. These fats are crucial for hormone production and can help reduce inflammation in the body.
- Green Tea
- Green tea is packed with antioxidants and has been shown to boost metabolism. Enjoy a cup or two a day for a gentle caffeine boost and a metabolism kick.
Nutrition to Boost Metabolism in Perimenopause
When it comes to putting these foods into practice through the perimenopause years, think balance and variety. A typical perimenopausal-friendly meal might look like this:
- Breakfast: A smoothie made with spinach, berries, a scoop Peri Protein POWder, a tablespoon of chia seeds, and almond or soy milk.
- Lunch: A big salad with mixed greens, grilled chicken, avocado, cherry tomatoes, and a sprinkle of sunflower seeds, drizzled with olive oil and lemon juice.
- Snack: A small handful of almonds and a Peri Chai Latte loaded with Magnesium and Collagen to help support you through Perimenopause.
- Dinner: Baked salmon with a side of quinoa and steamed broccoli.
- Dessert: A bowl of Greek yogurt topped with a few raspberries and a drizzle of honey.
- Sleepy Night time cuppa (2 hours before bed): Peri Hot Choccy loaded with Magnesium and Hops to support you having a great night's sleep.
Lifestyle Tips for Boosting Metabolism in Perimenopause
Aside from eating the right foods, there are other lifestyle tweaks that can help keep your metabolism humming along during perimenopause:
- Stay Active: Regular exercise, especially strength training, can help maintain muscle mass and boost your metabolism.
- Stay Hydrated: Drinking plenty of water is crucial for good metabolism and overall health.
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Get Enough Sleep: Poor sleep can wreak havoc on your metabolism and hormone levels. If you need help now for better sleep, check out our Peri Chai Latte.
Also, read: How to Improve Your Sleep through Perimenopause.
- Manage Stress: Chronic stress can lead to hormonal imbalances and weight gain, so make time for relaxation and self-care.
Embrace the Journey
Perimenopause is *SIGH* a natural phase of our lives so as much as it's another thing we have to deal with, acceptance is the key here. And you know, something that it can give us is an opportunity to finally prioritise ourselves for once - to focus on what we need to be able to move through these years as best we can.
Importantly, we're each unique and experience perimenopause differently, so tune in to your body and get in touch with a healthcare professional if you have any concerns or health conditions.
Here’s to feeling the whole SheBANG! through peri and beyond xx
