8 tips to get through perimenopause and menopause more smoothly

Premenopause and menopause can be challenging for many women. Although these terms are often used interchangeably, they have different meanings. Premenopause is the stage where you still have regular periods, but hormonal fluctuations can already begin. Symptoms such as tender breasts, mood swings or slight changes in your period occur during this time.

The transition, also called per-menopause, is the period in which your hormone levels drop significantly. Your periods become irregular and symptoms such as hot flashes, poor sleep and mood swings can increase.

Fortunately, there are ways to bring your body into balance and reduce the symptoms. For example, think of adjustments in your diet, sufficient exercise, and relaxation. By taking good care of yourself, you can get through this phase more smoothly. What can you do yourself?

1. Focus on a nutritious diet during menopause

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

• Vegetables: Eat lots 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.

Take a look at one of our recipes co-developed by Marlon. We give good 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 create a rhythm for yourself. This makes it much easier to maintain.

3. Stress management

Chronic stress has a big 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. Opt for glass water bottles, natural personal care products, and organic foods whenever possible.

5. Use supplements for a smoother transition

• Omega-3 fatty acids play an important role in reducing inflammation and supporting healthy brain function. They are essential for your overall health, but your body cannot make them on its own.
  Although you can get omega-3 fatty acids from oily, wild fish such as salmon, mackerel and herring, it is difficult to get enough without eating fish several times a week. For example, to meet your daily needs, you would have to eat oily fish four times a week. For many, this is not feasible, which is why a quality omega-3 supplement can be a valuable addition.
  I am an absolute fan of Eqology fish oil. It is a pure and sustainable choice. If you want to know more about this or want guidance in making the right choice, I am happy to help you!

• 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 such as turmeric, lemon water and green leafy vegetables.

7. Stay well hydrated

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

Tea can be included in this, as long as it is 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 included in hydration, because these teas contain caffeine. Caffeine has a mild diuretic effect, which means that the body excretes fluid more quickly. This can actually counteract hydration a little, because the fluid loss can be greater than the fluid intake.

Good alternatives are herbal or fruit teas that do not contain caffeine. Great brands such as 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 8 hours of sleep per night is good. Try to follow a fixed sleep schedule and limit the use of screens to 2 hours before bedtime. Many people find this difficult, but believe me, you will sleep so much better!

Small steps, big impact

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

This article was written by Marlon Haandrikman. In her practice as an orthomolecular hormone therapist and nutritional coach, she helps people improve their health and hormone balance, such as menstrual complaints, PMS, PCOS and menopause. She works from her practice in Apeldoorn, but also offers online consultations. In addition to her expertise in the field of hormones, she supports clients with various complaints such as fatigue, intestinal problems, skin and sleep problems. Visit Marlon Haandrikman 's website for more information.