Perimenopause and menopause can be challenging for many women. Although these terms are often used interchangeably, they have different meanings. Perimenopause is the phase when you are still menstruating regularly, but hormonal fluctuations may already begin. Symptoms such as sensitive breasts, mood swings, or slight changes in your menstruation occur during this period.
Menopause, also called the climacteric, 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 balance your body and reduce symptoms. Think, for example, of dietary adjustments, sufficient exercise, and relaxation. By taking good care of yourself, you can get through this phase more smoothly. What can you do yourself?
- Focus on a nutritious diet during menopause
Your nutrition plays a significant 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: fatty fish, avocados, olive oil, and nuts support hormone production.
- Proteins: chicken, fish, eggs, and legumes help you maintain muscle mass and energy levels.
- Complex carbohydrates: grains, such as quinoa and oats, keep your blood sugar stable.
Check out one of our recipes, co-developed by Marlon. We provide good ideas for healthy fats and complex carbohydrates.
- Does exercise help with menopause?
Regular physical activity, 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 rhythm for yourself. This makes it much easier to keep up.
- Stress management
Chronic stress has a significant impact on your hormones. Schedule daily moments of relaxation, such as meditation, breathing exercises, or a nice warm bath.
- Avoid hormone-disrupting substances during perimenopause and menopause
Xenoestrogens, such as BPA in plastics and phthalates in personal care products, can unbalance your hormones. Choose glass water bottles, natural personal care products, and organic foods where possible.
- Use supplements for a smoother transition
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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 produce them itself.
Although you can get omega-3 fatty acids from fatty, wild-caught fish, such as salmon, mackerel, and herring, it is difficult to get enough without eating fish multiple times a week. To meet your daily needs, for example, you would have to eat fatty fish four times a week. For many, this is not feasible, which is why a high-quality omega-3 supplement can be a valuable addition.
I myself am an absolute fan of Eqology's fish oil. It is a pure and sustainable choice. If you want to know more about this or need guidance on the right choice, I would be happy to help you! Algae oil is an excellent environmentally 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 with stress, and improves sleep quality.
- B-vitamin complex: helps with fatigue, stress, and supports energy metabolism.
- Ensure 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.
- Stay well-hydrated
Drinking enough water is essential for your health. It helps your body flush out waste products and supports stable energy levels 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 warm temperatures.
You can include tea in this, provided 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 counted towards hydration because these teas contain caffeine. Caffeine has a mild diuretic effect, which means the body excretes fluid faster. This can actually counteract hydration a bit, as fluid loss can be greater than fluid intake.
Good alternatives include herbal or fruit teas that do not 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!
- Prioritize sleep 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 consistent sleep schedule and limit screen time to 2 hours before bedtime. 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 over your health. Try to take small steps and notice how your body responds positively.
