Perimenopause - a normal transition for women

Perimenopause is the natural period of transition into menopause, and refers to the time from onset of a change in pattern of a woman’s menstrual cycle and/ or the onset of menopausal symptoms, through to one year after her last menstrual period.

Can begin somewhere between 35-45 years old; and can last from a few years to 10 years. This is dependent on internal and external factors such as nutrition, stress, environment, exercise, sleep; to name a few.

Menopause is characterised by the full cessation of the menstrual period, and is determined to have occurred when there have been no menstrual periods for 12 consecutive months.

Hormones such as oestrogen, progesterone and testosterone begin to naturally decline; periods become erratic or irregular. Hormones continue to decline and symptoms can begin or increase. Menstruation becomes more infrequent and ovulation ceases. After 1 year without a period, a woman is in menopause. Post-menopause starts 1 year after the last menstrual period.

Symptoms may include but are not limited to:

• Erratic or irregular periods

• Changes in period blood

• Hot flashes

• Headaches

• Itchy skin

• Joint pain

• Mood changes

• Sleep disturbances

• Low libido

• Fatigue

• Weight gain

• Increased belly fat

• Night sweats

• Vaginal dryness

How to support your body nutritionally:

As the body ages the rate of metabolic processes starts to slow down. During perimenopause there is a cascade of changes due to the reduction of sex hormones; to support the body during this time women should meet specific nutrient requirements.

Protein (1-1.2 g/ kg/ day) - As we age there is a decline in skeletal muscle function and mass, along with bone strength; this is linked to the reduction of oestrogen. It's important to consume more protein to support the maintenance of muscle mass.

Sources high in protein are poultry, seafood, eggs, legumes, quality whey or pea protein powder, yoghurt and lean red meats.

Calcium (1000-1300 mg/ day) - To support bone health and minimise the risk of conditions such as osteoporosis and osteopenia, women should consume higher amounts of calcium.

Sources include plain dairy, fortified juices and cereals, sardines, tofu and salmon. Some of these sources also contain higher amounts of phytoestrogens which are compounds that mimic the hormone oestrogen. This can be beneficial to add to the diet, as oestrogen levels begin to decrease.

Fibre (25 g/ day) - Another result of decreased oestrogen is slower digestion; fibre is an essential component of the diet to help maintain its proper function. Fibre within the diet can help with appetite regulation, will support the proper absorption of nutrients and maintain regular bowel motions.

Sources include unpeeled fruits and vegetables, lentils, legumes, flax and chia seeds.

Limit inflammatory foods - Consuming the following foods and beverages can exacerbate perimenopause symptoms. Try to avoid or limit your consumption of alcohol, caffeine, processed foods and refined sugars.

Lifestyle recommendations: Staying active during perimenopause is important for a range of benefits such as maintaining muscle mass and bone strength, increasing mental health, improve sleep and reducing the risk of chronic diseases. The Australian Government recommends to aim for 30 minutes of moderate-intensity every day, moderate-intensity involves feeling breathless but should be able to talk comfortably. Strength-based exercises include weight-bearing and resistance training, gardening, climbing stairs. Cardio-based exercises include swimming, aerobic classes, brisk walking or cycling. Flexibility and balance exercises include yoga, gardening, Pilates and Tai Chi. Get outside in the sunshine, aim for 5-30 minutes a day. This will help your body to create vitamin D and can help reduce perimenopause symptoms.