Today, I’m sharing a deeply personal journey, one that many women over 40 experience: navigating the perimenopausal transition. While perimenopause can be a challenging time due to hormonal changes, I’m here to tell you that it’s also an opportunity to empower ourselves with knowledge and the right tools to support our health and wellbeing.
Embracing Strength Training
One of the core pillars of maintaining vitality during perimenopause is strength training. Building muscle isn’t just about aesthetics; it’s crucial for maintaining bone density, metabolic health, and overall strength. For me, incorporating 3-4 days of strength training with progressive overload each week has been transformative. These sessions are not just a workout for the body, but also a reinforcement of our strength and capability as we age. I love the feeling of getting stronger with each session and watching my body respond in positive ways. And not just my physical appearance, but my adding a little muscle, I've improved by body's ability to respond to excess glucose as well, setting me up for better health outcomes as I get older.
The Power of Nutrition
Eating a balanced diet rich in protein, healthy fats, and carbohydrates is vital. Protein supports lean muscle growth, which is especially important as muscle mass naturally declines with age. Healthy fats, like those from avocados, nuts, and fish, are essential for hormone production and brain health. With hormones doing their own thing, I want to ensure I'm supporting them as best I can. Carbohydrates, particularly from whole foods like fruits, vegetables, and whole grains, provide the energy needed for daily activities and also help manage mood fluctuations and energy levels. Plus the fiber. supports a healthy microbiome, something that is also changing as we enter menopause
Supporting the Microbiome and Adrenals
The health of our microbiome influences everything from our digestion to our mood and immune system. I focus on a fiber-rich diet, which not only helps with satiety and blood sugar control but also feeds the beneficial bacteria in our gut. Equally important is adrenal health, which can be taxed during hormonal changes. I prioritize downtime and stress-reducing activities to support my adrenal glands, steering clear of long, exhausting cardio sessions in favor of more restorative practices like walking and getting my daily 7-12K steps.
Choosing the Right Supplements
To support my body’s changing needs, I’ve turned to supplements that aid in hormonal balance and overall well-being. Ashwagandha and Rhodiola are fantastic for enhancing stress resilience. Vitex supports hormonal health, while Vitamin D, magnesium, a B-complex, and fish oil round out my regimen to support everything from mood stabilization to inflammation reduction and help boost cardiovascular health.
Listening to My Body
Perhaps the most important lesson has been learning to listen to my body. Gone are the days of pushing through exhaustion. Now, I tune into my body’s signals more than ever. If it needs rest, I rest. If it craves movement, I move. This dialogue with my body has not only helped me manage perimenopausal symptoms but has also deepened my relationship with my body.
Conclusion
Perimenopause is not a time to step back, but rather a time to lean into the changes with the tools and knowledge that support our bodies. Through strength training, a balanced diet, supporting my microbiome and adrenals, and the right supplements, I am not just surviving this transition; I am thriving. My hope is that by sharing my journey, I can inspire other women to approach their perimenopausal years with confidence and health.
Here’s to a healthier, stronger you during perimenopause and beyond! Remember, every woman’s journey is unique, and it’s crucial to consult with healthcare professionals to tailor these insights to your own needs. Stay empowered, and keep moving forward with grace and strength!
I hope this post resonates with those of you going through similar transitions or preparing for them. As always, I’m here to support you in your journey to a healthier, happier life. Let’s continue to break free from the diet cycle and embrace a sustainable, health-focused lifestyle.
Sample Menu for a Day
Breakfast: Greek Yogurt & Chia Pudding Parfait
Ingredients:
1 cup Greek yogurt
1 scoop vanilla whey protein
2 tbsp chia seeds
1/2 cup almond milk
1 cup mixed berries (blueberries, strawberries, raspberries)
1 tbsp honey
Instructions:
In a bowl, mix chia seeds with almond milk. Let it sit for 20 minutes or until the chia seeds have absorbed the milk and the mixture has a pudding-like consistency.
Mix the protein powder into the Greek yogurt.
In a glass, layer Greek yogurt, chia pudding, and fresh berries.
Drizzle honey over the top for a touch of sweetness.
Enjoy a refreshing start to your day with this protein-packed parfait.
Lunch: Air-Fried Chicken Breast over Mixed Greens
Ingredients:
1 chicken breast
Seasoning for chicken: garlic powder & paprika
2 cups mixed greens (spinach, arugula, romaine)
1/2 cup chopped cucumber
1/4 cup cooked quinoa
1 oz feta cheese, crumbled
For the dressing (makes 4-5 servings):
2 dates, pitted
4 tbsp apple cider vinegar
1 tbsp chopped red onion
1 tsp Dijon mustard
3 tbsp olive oil
dash cinnamon
Instructions:
Season the chicken breast (I like garlic powder and paprika) and air fry at 360°F for about 20 minutes or until fully cooked.
Blend dates, honey, apple cider vinegar, red onion, Dijon mustard, and olive oil until smooth to create the dressing.
Toss the mixed greens with quinoa and crumbled feta.
Slice the chicken breast and place it over the salad.
Drizzle with the homemade dressing for a nutritious and satisfying lunch.
Dinner: Air-Fried Salmon Bites over Rice with Broccoli (2-servings)
Ingredients:
2 salmon fillets, cut into bites
1 tbsp rice vinegar
1 tbsp sesame oil
1 tbsp tamari (or soy sauce)
1 tbsp honey
1-2 cup broccoli florets
1/2 cup cooked rice
Instructions:
Marinate salmon bites in rice vinegar, sesame oil, tamari, and honey for at least 10 minutes.
Air fry salmon at 400°F for about 8-12 minutes, or until cooked through.
In another batch, air fry broccoli florets with a splash of olive oil at 400°F for about 6-8 minutes.
Serve the salmon bites and broccoli over a bed of fluffy rice.
Snack Options:
Hummus and Veggies:
Serve your favorite hummus with a variety of sliced veggies like carrots, cucumbers, and bell peppers.
Apple with Almond Butter:
Slice an apple and serve with a side of almond butter for a delightful mix of sweet and nutty flavors.
These recipes not only align with your body’s needs during perimenopause but also ensure you are eating whole, nutrient-dense foods that help maintain energy levels and support overall health. Enjoy these delicious, simple meals as part of your healthy living strategy!
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