The Best Nutrition & Supplement Tips for Perimenopause

Perimenopause has become a hot topic over the last few years, and for good reason. The symptoms, the changes, and the challenges women go through deserve to be spoken about so much more.

For women, perimenopause is like the other end of puberty. Remember when you first got your period and had no idea what was happening? Well, now you’re slowly losing it.

Remember the mood swings sending your emotions all over the place? They may come back.

Remember feeling like you were just so wired you couldn’t sleep no matter how tired you really were? Yep, you may get to experience that again.

Between random hot flushes, potential weight gain and difficulty concentrating, the symptoms of perimenopause can make even the most consistent daily habits feel challenging, yet women are expected for life to just go on. 

And while, yes, as women we tend to be pretty good at just “getting on with it”, on top of the discomfort symptoms present, perimenopause can increase the risk of health complications including obesity, metabolic syndrome and cardiovascular disease, really giving us a NEED to talk about it. 

The good news is, adopting healthy lifestyle behaviours can help reduce these risks while also helping to manage some of the symptoms that may be appearing. Alongside prioritising sleep and daily movement, consuming a balanced, nutrient-rich diet can help support brain function, manage weight fluctuations and limit loss of muscle mass. 

As a nutritionist, here’s exactly what I would make sure to include in my day!

Protein

I mean, are we surprised?! Protein really has become the favourite child of the wellness world, and while all three macronutrients are important, protein definitely has its benefits!

Think of protein as the building blocks for your muscles, it’s the nutrient that’s going to help repair and rebuild your muscles from daily wear and tear. During perimenopause, a reduction in the hormone oestrogen can result in loss of muscle mass and an increase in body fat. However, by consuming enough of these building blocks (aka meeting your daily protein needs), your body has more of a chance of rebuilding and repairing your muscles, limiting loss of muscle mass as much as possible. 

In terms of weight management, you may have heard that weight loss, gain and maintenance is all dependent on balancing the amount of energy we are taking in (through the foods and drinks we consume) and the energy we are using throughout the day (whether that be to simply keep you alive or the ”extras” we add into our lives like hobbies, exercise and daily routines). When it comes to weight management, protein can help you feel satisfied by the foods you eat, rather than feeling the need to reach for extra, allowing you to feel full without consuming energy beyond your body’s needs.

To keep you feeling your best, try and space your protein out throughout the day. Some of my favourite sources to add include:

• Lean meats like chicken or fish
• Dairy products like greek yoghurt or cottage cheese
• Eggs
• Plant-based options like tofu or legumes

While I will always emphasise a food first approach, personally I love to include a quality protein powder to meet my daily needs, like Nu Harvest's THRIVE Plant Protein (I'm personally a huge fan of the White Chocolate Caramel Swirl flavour). This can help make it a little more convenient adding protein into your day!

 

Shop Nu Harvest Plant Protein

Creatine

Now remember that food first approach I was talking about? Well, Creatine Monohydrate is the one supplement that breaks this rule.

Creatine is one of (if not the most) well researched supplements on the market, known for its benefits in muscle recovery, cognitive function, and improved mood. The main misconception? That athletes are the only ones to benefit!

Creatine is a supplement I take daily, and one I fully support everyone in adding to their daily regime. While you can definitely get some creatine through meat-based food sources, the amount of food you would need to consume to reach the 3-5g per day needed to see the benefits is unrealistic. 

During perimenopause, you may find this to be even more beneficial in helping you to maintain muscle mass alongside the brain health benefits to both cognitive and emotional wellbeing.

Research has suggested that consistent creatine consumption can help women to maintain strength and exercise performance throughout perimenopause, helping to maintain muscle mass despite your oestrogen levels seemingly working against you.

Shop Nu Harvest Creatine Monohydrate

Fibre

You may recall the 5 and 2 recommendations? The daily goal of 5 serves of vegetables and 2 serves of fruit for the Australian population? 

Fruit and vegetables, along with nuts, seeds and whole grains including oats, brown rice and wholemeal bread, contain fibre which can be an important nutrient in weight management and reducing the increased risk of health concerns, like cardiovascular disease, associated with perimenopause. 

A little bit like protein, fibre can help you feel more full and satisfied after eating, making it a useful tool in weight management. Aiming for the recommended 25g of fibre (according to Australian guidelines) can help you consume foods within your energy needs without feeling restricted or hungry following meals. As someone who doesn’t love food becoming numbers though, aiming to include a source of fibre with each meal can go a long way in meeting your daily needs!

Calcium (and Vitamin D)

We all know calcium is responsible for growing, developing and maintaining strong, healthy bones. But did you know that as we age, our calcium needs increase within our bodies?

Well, perimenopausal women are no different. And really, considering the increased calcium needs of women over the age of 50 compared to men, there is an argument for ensuring calcium needs are met and sustained throughout perimenopause to set yourself up for good health post-menopause.

Including dairy products (shoutout to the greek yoghurt and cottage cheese we mentioned earlier), dark leafy greens, and canned fish with bones into your daily diet can help increase your calcium intake (or shoutout to the Busy Gal All-In-One Shake with 25% of your daily need in one on-the-go), helping to minimise the risk of osteoporosis (bone loss) and fractures as you move into the post-menopause stage.

Shop Nu Harvest's Busy Gal Shake

Not to be forgotten with your calcium is your daily dose of vitamin D. In Australia, vitamin D deficiency is rare as a result of the amount of sun exposure we get, however, it is important to note its role in assisting calcium with strengthening your bones! Ensuring you get your daily dose of sunshine (with the appropriate UV protection of course) can go a long way in supporting your healthy bones.

At the end of the day, the best diet for you is the one that makes you feel your best while being sustainable. Consuming foods that support your health alongside the foods that fuel your soul is crucial throughout any stage of life, so while increasing your protein, fibre and calcium can help to reduce some of the impacts of perimenopause, make sure you continue to eat foods you enjoy on a regular basis. Prioritising your health doesn’t mean you have to miss out on the things you enjoy but making the effort to implement small additions and changes can make all the difference in helping you feel your best throughout the challenges and changes of perimenopause. 

If you need extra support on your perimenopause journey, Nu Harvest’s all natural supplements are a great place to start. Use my code COURTNEYLAYTHAM for 15% off any of the products mentioned in this blog or anything else on the Nu Harvest website.