These midlife changes are linked to the early stages of menopause and can lead to symptoms like hot flashes, night sweats, fatigue, slower metabolism, and stubborn fat gain around the hips, thighs, and waist.
While these transitions are natural, they don’t have to define you. Understanding how to adapt your nutrition, training, and lifestyle can help you maintain vitality, confidence, and wellbeing through every stage of hormonal change.
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Perimenopause, also known as the menopausal transition, is the period leading up to menopause when your body starts to make the natural transition towards the end of your reproductive years.
This phase typically starts in a woman’s 40s, but it can start as early as the mid-30s or as late as the mid-50s.
During perimenopause, the ovaries gradually begin to produce less oestrogen and progesterone. These hormonal shifts are responsible for the various symptoms experienced during this time, which include:
This phase can last anywhere from a few months to several years, with an average duration of about four years.
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Perimenopause officially ends and ‘the change’ starts when you have gone 12 consecutive months without a menstrual period.
This signifies that the ovaries have essentially stopped releasing eggs and producing significant amounts of oestrogen and progesterone.
Once in menopause, women experience the permanent end of menstruation and the inability to become pregnant naturally.
For many women, the bothersome symptoms associated with the hormonal fluctuations of perimenopause gradually subside in the years following menopause as the body adjusts to the lower hormone levels.
However, some symptoms, such as hot flashes, may continue for a while after menopause, although they often decrease in frequency and intensity over time.
Lower oestrogen levels after menopause can increase the risk of certain health conditions, such as osteoporosis (decreased bone density) and cardiovascular disease.
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During perimenopause and menopause, women can take several proactive steps to manage symptoms and enhance their overall health and well-being with lifestyle changes and medical treatments.
The important lifestyle changes relate to diet, exercise and supplements. Women should prioritise a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats.
Include calcium-rich foods like dairy, leafy greens, and fortified products to support bone health and reduce the risks of osteoporosis, along with adequate vitamin D from your diet, sunlight, or supplements to aid calcium absorption.
Limit processed foods, saturated fats, excessive sugar, caffeine, and alcohol, as these can exacerbate some symptoms like hot flashes and mood swings, and also cause weight gain.
From an exercise perspective, general guidelines recommend engaging in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week.
Women going through perimenopause and menopause should also incorporate weight training to maintain bone density and muscle mass.
A study conducted by the University of Exeter found that resistance training (in the form of Pvolve exercise classes) could alleviate some of the physical issues that arise due to menopause, helping to increase energy, improve strength, mobility and balance, and deliver better health outcomes, like lower cholesterol.
Other research shows that pairing intermittent fasting (IF) with high-intensity interval training (HIIT) can boost metabolism, burn fat, and enhance physical performance in postmenopausal women.
The study found that the combination of IF and HIIT is a promising approach to weight management and metabolic regulation in postmenopausal women.
The other lifestyle factors to consider include a supportive sleep routine, which can help manage night sweats, suitable stress management strategies to manage the mood changes and anxiousness common during this time, and quitting smoking, as it can negatively impact bone density and increase the risk of cardiovascular disease.
Supplements can also make it easier and more convenient to respond to the changes your body is going through during perimenopause and menopause.
Addressing bone mineral and muscle loss should top your list of priorities. Bone and joint support supplements that combine calcium and vitamin D support bone density while a daily protein supplement can help to reduce muscle loss, especially when combined with weight training.
Supplement manufacturers also formulate menopause support products that combine key ingredients like vitamins, minerals and herbal extracts shown to support a healthy response to the natural changes that occur during menopause.
It’s important to remember that every woman’s experience with perimenopause and menopause is unique. Some may have mild symptoms, while others experience more significant changes that can impact their daily lives.
It is always best to consult with a qualified healthcare professional for individualised advice on lifestyle changes and medical interventions to manage or reduce the symptoms.
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
