PERIMENOPAUSAL POWER
PROVEN DIETARY PICKS FOR RELIEF
For many women, perimenopause — the transition into menopause, considered complete once menstrual cycles have ceased for a full year — can be a long and physically taxing experience. Before reaching full menopause (by the average age of 51), women often endure fluctuating estrogen and progesterone levels, weight gain, hot flashes, and other uncomfortable symptoms. Bodies under this level of stress may also experience inflammation, which can contribute to heart disease, Alzheimer’s disease, and arthritis. While perimenopause is a natural phase in the female body’s evolution, researchers and experts suggest the process can be more manageable through dietary changes and regular exercise. PLANT-BASED PLATES According to Women’s Health, the physical discomfort associated with perimenopause
can be alleviated by drastically reducing the consumption of animal products and following a diet focused more on fruits, olive oil, vegetables, nuts, seeds, grains, and legumes. Research from George Washington University supports this dietary regimen, concluding that women experienced an 88% reduction in hot flashes by eating fewer animal-based foods and increasing their intake of legumes. WEIGHING IN ON WELLNESS In her book “Strong Foundations: Why Pelvic Health Matters,” physiotherapist Clare Bourne describes perimenopause as “a time when thinking about what we are eating could not be more important,” adding that focusing on “the power of nutrition and what it can do to help fuel us can be really helpful.”
Control of Your Hormones Before They Take Control of You,” recommends that women restructure their dietary habits well before entering the perimenopausal stage. As she told Women’s Health, “Ideally, I want women to make sure they’re well prepped in advance, rather than waiting until their symptoms are impacting their well-being. Forewarned is forearmed.” THE EXERCISE EQUATION Naturally, diet is only part of a successful perimenopausal health plan. If a woman is already overweight, establishing a daily exercise routine before the transition begins can help reduce the burdens on her body. Simple movements, like lunges or regular walks, can go a long way in easing an expected — but nonetheless challenging — part of getting older.
Nutritionist Emma Bardwell, coauthor of the book “The Perimenopause Solution: Take
COZY CUISINE Hearty, Healthy Winter Foods
indoors. Unfortunately, the combination of reduced natural sunlight and consuming too many cookies and cakes can deplete us. Here are a few simple ways to keep your body nourished and your energy levels high when Mother Nature delivers the cold. A RETURN TO VIBRANT VEGGIES When it comes to holiday fare, vegetables tend to be put aside in favor of more decadent delights. Now is the time to reincorporate them into your daily meals. If you feel drained in the afternoon, fill a bowl with vegetable soup instead of snacks. Broccoli is rich in glucosinolates, which are anti-inflammatory compounds that help the body recover from the inflammatory properties of processed foods, cookies, and other winter staples. Keep plenty of spinach and kale in your freezer when you feel
the winter blues coming on, as both are a tremendous source of vitamins A, C, and K and can do wonders for your immune system. Additionally, root vegetables like carrots and beets are loaded with vitamins C and A and can help your body fend off seasonal colds. A FRUITFUL FOUNDATION If your sweet tooth is still strong after the holidays, opt for fruit as a healthy choice. Raspberries, strawberries, and blueberries are packed with nutrition, including vitamin C and manganese. In addition to offering sweet flavor during the winter months, citrus fruits boast the immune system- strengthening power of vitamin C. Blood oranges are especially beneficial this time of year, as their anthocyanins — the pigments that give them their trademark color — are natural antioxidants.
Although wintertime brings many of us moments of great joy with family and friends — as well as plenty of fun outdoor activities for the little ones — it can also be a gateway to bad habits that lead to a lousy season for our health. For many, holiday traditions include enjoying rich meals and treats that aren’t part of their usual diet. Naturally, our brain’s reward receptors love these foods, which makes us crave them throughout the winter — especially when extreme weather disrupts our typical daily routines and keeps us
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