Welcome! Today, we’re delving into a topic that I’ve been hesitant to tackle: nutrition essentials during perimenopause and beyond. The bombardment of nutrition advice for women in our age group can often seem overwhelming, leading to feelings of frustration and confusion. In this blog post, I aim to distill this information into actionable advice to help you manage your symptoms, boost your well-being, and embrace self-care over restriction.

Embracing Intuitive Eating

As an intuitive eating-focused, certified nutrition coach, I believe in the principle that foods are morally neutral. All foods can have a place in our diet, though not all are nutritionally equal. The key is to avoid categorizing foods as “good” or “bad” and instead focus on gently applying nutrition essentials. This approach aligns with the gentle nutrition principle of intuitive eating, building a holistic perspective for our health.

Why Self-Care Matters More Than Perfection

The journey we take with our nutrition should be one of self-discovery and self-care. It’s important to understand that everyone’s body and dietary responses are different. Therefore, implementing nutritional changes should be a gradual process, where one listens to their own body’s needs and responses. Implement small changes, one at a time, and observe how they make you feel.

Essential Nutrition Tips for Perimenopause and Beyond

1. Eat Enough: Fueling our bodies adequately is crucial. Eating when hungry and stopping when satisfied is a simple yet effective guideline.
2. Avoid Fasting for Health Reasons: While spiritual fasting is an individual choice, research indicates that intermittent fasting might not be beneficial for women in perimenopause and beyond.
3. Prioritize Protein: Aim for 20 to 40 grams of protein per meal, three to four times a day. Protein intake is crucial, but balance it with other nutrients to ensure a well-rounded diet.
4. Balance Your Meals and Snacks: Include protein, carbohydrates, and vegetables in each meal to stabilize blood sugar and support hormonal balance.
5. Include Cruciferous Vegetables: Vegetables like broccoli, kale, and Brussels sprouts can help manage hormones and improve gut health.
6. Diversify Your Plants: Can you include 30 different plants in your diet each week? Consider variety with fruits, nuts, grains, seeds, and legumes.

These six primary principles are intended to guide rather than overwhelm. Implement them in a way that aligns with your lifestyle and dietary needs.

Additional Considerations for Holistic Well-Being

Beyond these basics, remember to stay hydrated, maintain adequate calcium and vitamin D intake, and practice mindful eating to better understand your body’s changing needs. Additionally, prioritize social connections over rigid diet schedules—these interactions contribute significantly to our mental and overall health.

In conclusion, this blog post offers a starting point, not an exhaustive list. The aim is to present manageable steps towards nutrition during perimenopause and beyond, encouraging sustainable change. Remember, health and nutrition journeys are personal, and taking small, consistent actions will support your body through this life stage.

Feedback and New Additions

Your feedback is invaluable. If you have thoughts on this post, I’d love to hear them. Also, be sure to look out for our new segment—strength and grace tips—to help you age with strength and mindfulness.

Thank you for being part of this journey, and remember to approach each day with grace and empowerment. Enjoy your healthy living!

Links Discussed:

Join my email list to learn more about Strong and Vibrant at Home

Big Time Adulting / Caitlin Murray Instagram Reel 

Episodes Discussed:

Intuitive Eating Series Season 21

Protein Series Season 23

Ultra-Processed Foods, Food Science and Intuitive Eating: How to Create Balance

I’ve Gained Perimenopause Weight. Why I’m Not Trying to Lose it.

Calcium: You Need More Than You Think!

Why Intermittent Fasting May Be Sabotaging Your Health (Especially in Women in Perimenopause and Beyond)

5 Things You Need to Know Before You Take Supplements

Menopause Belly and Body Changes: What You Need to Know with Amanda Thebe