One of the biggest problems that women in perimenopause face, is what used to work for them in their 30's, no longer works for them in their 40's! It's so frustrating! The diet to drop a few pounds that used to work a treat has stopped working and a few extra sessions at the gym make no difference! No matter what you try, it's just not working. If anything you seem to be gaining weight, even though you're eating less and exercising more!
You're starting to wonder what's going on! But I promise, it's not you, it's your hormones! In perimenopause you need to start thinking differently about what, why and when you eat and move because everything is changing, which means you've got to change too.
Making the mindset shift from what used to work can be really hard so it does take a little time to get into it but once you start to see results you start to wonder why you didn’t do it sooner!
Here's what every perimenopausal woman needs to stop doing:
- Don't over exercise - this is the time to think about strength and restorative exercise
- Don’t go on restrictive diets - your body needs nourishment not deprivation!
- Don’t do extreme forms of fasting - this puts stress on the body. Perimenopause is already stressful enough!
Instead start to focus on these 13 do’s:
- Do arm yourself with as much information as possible - Learn & understand what's going on with your hormones and how they impact your health and body.
- Do accept that things are changing and go easy on yourself when they do.
- Do track your menstrual cycle and organise yourself around it, allowing time for rest and recuperation.
- Do support detoxification - liver, gut and gallbladder function.
- Do eat protein at every meal - aim for between 20-25g from your main protein source per meal.
- Do eat fat - the good kind. From olive oils, nuts & seeds, avocados and oily fish.
- Do eat a diet rich in plants - as much variety and colour as possible.
- Do reduce your intake of refined carbohydrates and opt for wholegrain, complex and high fibre types instead.
- Do limit or avoid alcohol - you can thank me later! Read more about why here.
- Do add movement into your day, everyday - walking, restorative yoga and time in nature.
- Do make sleep a priority - aim for 7-9 hours. If you struggle with sleep, get help. Sleep is essential in perimenopause. Read my top 8 tips here.
- Do put yourself first and practice self care - meditation, breathing exercises, reading, meeting friends or anything that brings you joy.
- Do learn to say NO - this can be one of the most powerful things you learn to do. Read my 3 key things to remember when saying NO here.
Got questions about perimenopause? Get in touch here to find out how I can help.