How To Thrive During Menopause And Perimenopause (Yes, it’s possible!)

Did you know that there are 50 (FIFTY!) recognised symptoms of menopause and perimenopause and that medical experts believe there are a stack more that haven’t yet been added to the official list? 

If you’re menopausal – or approaching it – you might have had an inkling because let’s be honest here: for many women, ‘the change’ –  and the lead-up to it –  is a veritable clusterfuck of unwelcome changes.

It’s a time when hot flashes strike at the most unwelcome of moments (in the queue at the supermarket, anyone?) your periods go haywire and eventually stop, and your mood is more up and down than a pogo stick.

That’s before you even get to all the other fun stuff, like a disrupted gut and unexplained weight gain.

In case you want a primer – and the reassurance that that ‘out of sorts’ feeling isn’t in your head – here are just a few of the symptoms associated with menopause and perimenopause:

·        Irregular periods

·        Hot flashes

·        Night sweats

·        Breast tenderness

·        Mood swings

·        Declining libido

·        Fatigue

·        Headache

·        Joint and muscle pain

·        Weight gain

·        Brain fog

·        Bloating

·        Irregular bowel habits

·        Constipation and diarrhoea

Delightful, eh?

Understandably, with so many symptoms, you might think it’s impossible to thrive during menopause and perimenopause. Surely, feeling miserable during this era is par for the course?

Sure, there are going to be some tricky and unwelcome changes to contend with, but I truly believe there are a few tweaks you can make to your lifestyle to make ‘the change’ a whole lot less challenging…

Besides, research shows that perimenopause can last up to 10 years. That’s a long time so it’s important to find ways to feel good.

Here’s how…

How to thrive during menopause and perimenopause

Stick with strength training

Listen, there’s nothing wrong with cardio. It’s great to sweat and get your heart rate up, but as you reach perimenopause strength training should definitely form a significant chunk of your fitness routine.

There are several reasons why and, trust me on this, they’re all kinda important. First things first, we all lose muscle mass as we age. (Unless of course, we do something about it, like strength train!)

There are loads of studies suggesting that lean muscle mass is lower in post-menopausal women too. And in case you didn’t know, loss of muscle mass is one of the reasons it’s often harder for women to lose or maintain weight later in life.

Then there are your bones to consider. During menopause, your levels of oestrogen decline for good and this can increase your risk of osteoporosis, which causes brittle bones. Brittle bones mean you’re at an increased risk of falls and fractures.

Fortunately, strength training can protect against this unpleasant reality by strengthening the bones and the muscles around them.

Next up, it’s weight gain, which can be more common during menopause and perimenopause. Without getting super technical, strength training increases your TDEE (that’s total daily energy expenditure) because it builds muscle, and muscle burns more energy than fat.

Essentially? If keeping or reaching a healthy weight is a goal of yours, strength training allows you to achieve it, without going to extremes like drastic calorie cuts or endless amounts of cardio. 

Lift heavy

While we’re on the topic of strength training, consider this an encouraging word in your ear to lift as heavy as you can. We often underestimate ourselves, but I’d be willing to bet that you can probably lift heavier than you think you can.

(Consider this: if you have kids, how often are you walking about with 15kg perched on your hips?)

Lifting heavy is important from a muscle mass perspective. You need to be lifting heavy enough to damage your muscle fibres, so they can repair, and grow back bigger and stronger.

A pro tip from a personal trainer (i.e. me)? Aim for progressive overload. That’s fitness talk for gradually increasing the weight, frequency, or number of repetitions in your strength training routine. It means your muscles are consistently challenged, and enables them to grow.

Besides, adding another plate to the rack or reaching for the heavier dumbbell is an incredible confidence builder, and I think, you’ll agree that during menopause and perimenopause, we could all use a little extra confidence.

Get your nutrition on track

Want to thrive during menopause and perimenopause? Then protein is an important nutrient to add to your diet. It’s needed for muscle growth, so aim to add a protein source at every meal and try to consume about 1g of protein per pound of your body weight a day.

Next, think about fibre. It keeps you feeling fuller for longer, which can keep hormone-related cravings in check. To fill up on fibre, try adding more fruits and veggies to your plate.

Calcium is another nutrient that should be on your radar. Remember what I said earlier about the increased risk of osteoporosis post-menopause? Calcium is essential for strong bones. (FYI, Vitamin D can help with this too. Consider a supplement.)

Not sure what else to eat? This guide to perimenopause diet ought to give you a few pointers.

Cut back on the booze

I’m not suggesting you give up completely, unless of course you want to, but reducing your alcohol intake – even just a little – can pay dividends when it comes to those pesky perimenopause symptoms.

That mid-week tipple or weekend glass of wine might make you feel good for a few hours, but fair warning, too much of a good thing can make a bunch of menopause and perimenopause symptoms worse.

Ugh!

Yep, alcohol can exacerbate menopausal mood swings, disrupt your sleep, and worsen hot flashes. It’s also associated with an increased risk of heart problems and liver disease during menopause too.

And get this: Women are more sensitive to the effects of alcohol as we age compared to men (double Ugh)

Some good news: you (probably) don’t have to abstain entirely. There’s some research to suggest that moderate intake of alcohol can actually lessen some menopause and perimenopause symptoms.

One study from 2007 for example found that women who drank alcohol at least once a month were less likely to have hot flashes than women who abstained entirely.

Basically? If you enjoy a drink, then continue to do so… just in moderation.

Mind your mental health

This is a new era. I don’t know about you but I think that’s rather exciting. You get to decide what this next chapter of your life looks like – and you can take steps to prevent that long list of symptoms from holding you back.

Aside from getting moving and eating well, I believe me time is the secret to ensuring you thrive in this era.

So don’t forget to make time for your mental health. Maybe that means getting a new hobby and getting out of the house, or maybe it’s scheduling time to sit quietly with your thoughts or scribble them out into a journal.

Reaching out to your support network can be hugely beneficial as well.

This can be a tricky time in a woman’s life, one that signals not just physical changes but lifestyle and identity changes too – and you shouldn’t underestimate the emotional impact.

So ask yourself: what would make me feel good in my perimenopause era? It could be more rest or more movement, getting out more with friends, or giving less of a damn what other people think.

Or it could be something else entirely. You get to decide.

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