Premenopause and menopause can be challenging for many women. While these terms are often used interchangeably, they have different meanings. Premenopause is the phase in which you still have regular periods, but hormonal fluctuations may already be occurring. Symptoms such as breast tenderness, mood swings, or slight changes in your period are common during this time.

Menopause, also known as perimenopause, is the period when your hormone levels drop significantly. Your periods become irregular, and symptoms such as hot flashes, poor sleep, and mood swings may increase.

Fortunately, there are ways to bring your body back into balance and reduce symptoms. These include dietary changes, getting enough exercise, and relaxing. By taking good care of yourself, you can get through this phase more smoothly. What can you do?

1. Focus on a nutritious diet during menopause

Your diet plays a major role in your hormonal health. Choose:

• Vegetables: Eat plenty of broccoli, kale, Brussels sprouts, and other cruciferous vegetables. These contain substances that help you break down excess estrogen.
• Healthy fats: oily fish, avocados, olive oil and nuts support hormone production.
• Proteins: Chicken, fish, eggs and legumes help maintain your muscle mass and energy levels.
• Complex carbohydrates: grains, such as quinoa and oats, keep your blood sugar levels stable.

Check out one of our recipes, co-developed by Marlon. We offer great ideas for healthy fats and complex carbohydrates .

2. Does exercise help with menopause?

Regular exercise, such as walking, yoga, or strength training, not only helps regulate your hormones but can also reduce hot flashes and mood swings. Exercise improves your sleep quality and supports a healthy metabolism. Try to establish a routine for yourself. This will make it much easier to maintain.

3. Stress management

Chronic stress has a major impact on your hormones. Schedule daily moments of relaxation, such as meditation, breathing exercises, or a nice warm bath.

4. Avoid hormone disruptors during premenopause and menopause

Xenoestrogens, such as BPA in plastic and phthalates in personal care products, can throw your hormones out of balance. Choose glass water bottles, natural personal care products, and organic foods whenever possible.

5. Use supplements for a smoother transition

• Omega-3 fatty acids play a key role in reducing inflammation and supporting healthy brain function. They're essential for your overall health, but your body can't produce them on its own.
  While you can get omega-3 fatty acids from oily, wild fish like salmon, mackerel, and herring, it's difficult to get enough without eating fish several times a week. To meet your daily needs, you'd need to eat oily fish four times a week, for example. For many, this isn't feasible, making a high-quality omega-3 supplement a valuable addition.
  I'm a huge fan of Eqology fish oil. It's a pure and sustainable choice. If you'd like to learn more or need guidance on making the right choice, I'm happy to help! Algal oil is an excellent eco-friendly and plant-based alternative to fish oil.
• Vitamin D3 + K2 : helps with bone health and supports calcium absorption.
• Magnesium ; e.g. magnesium bisglycinate; relaxes muscles, helps against stress and improves sleep quality.
• B-vitamin complex : helps with fatigue, stress and supports energy metabolism.

6. Maintain a healthy liver

Your liver plays a key role in processing hormones. Avoid excessive alcohol consumption and support your liver with foods like turmeric, lemon water, and green leafy vegetables.

7. Stay well hydrated

Drinking enough water is essential for your health. It helps your body eliminate waste and maintains a stable energy level throughout the day. A daily intake of at least 1.5 liters of water is recommended, although 2 liters is often even better, especially with an active lifestyle or in warm temperatures.

You can count tea towards this, as long as it's not black or green tea. Many flavored teas are based on black or green tea, so always check the label. Black and green tea cannot be counted towards hydration because they contain caffeine. Caffeine has a mild diuretic effect, meaning the body excretes fluid more quickly. This can actually hinder hydration somewhat, as fluid loss can be greater than fluid intake.

Good alternatives include herbal or fruit teas that don't contain caffeine. Great brands like Yogi Tea and Pukka offer a wide range of pure and healthy options.

This way you stay hydrated and give your body an extra boost!

8. Sleep as a priority at the start of perimenopause

A good night's sleep is crucial for your hormonal balance; for most people, eight hours of sleep per night is ideal. Try to stick to a regular sleep schedule and limit screen time to two hours before bed. Many people find this difficult, but believe me, you'll sleep so much better!

Small steps, big impact

Every woman experiences menopause differently, but with these adjustments, you can regain control of your health. Try taking small steps and notice how your body responds positively.