Make these 10 changes to your diet TODAY to help you through Perimenopause
During peri, as both oestrogen and progesterone levels are fluctuating, you may begin to experience some craziness in the digestive system. This could look like bloating, gas, weight gain, constipation and indigestion. FUN, right?!
So, eating the right diet for your body at this time of life is really important. I know, I know, it sucks!! But trust me, if you can make some small changes, you will feel so much better, and can we get real for a second? If you can make a few changes, you’ll be pooping like a champion. Yes, I said it. POOPING! But like a champion! If you had been as bloated and constipated for as long as I had, then you would understand that an EASY, daily poop is nothing short of heaven, bliss, euphoria!
I have been on a food journey for a few years now, slowly realising as I go that there are certain foods that I just can’t eat regularly, if at all, and there are certain foods that I MUST eat to thrive. And I want to thrive. Feeling good feels really good! And did I mention the pooping?!
Don’t be me! Don’t take years to work this out. Just benefit from all MY work and make these changes today. You’ll be giddy with the lightness of being.
Let’s get into it!
**All my opinions are my own, I am not paid for, nor do I receive endorsements for anything on this page. I am also not a medical professional, so please seek medical advice if you need to.**
1. Track your food intake.
Yep, it’s a boring one. But oh my lordy-loo, if you do this, your eyes will open to the REALITY of what goes into your mouth AND what benefit it has to you, AND you will find it so much easier to make healthier choices.
I use Cronometer and have really liked it, but I’m sure there are many others out there.
Tracking is only annoying in the beginning because you need to input all your most common foods and recipes. Persevere through this annoyance because I promise, it’s worth it!
When you are ready and if it’s in your budget, upgrade to a premium account so you can really drill down into your macro and micronutrients.
Here is a look at my average daily intake. It is so easy to see how I’m going at a glance, and to see the areas I need to improve.
(Oh, and don’t forget to change the default values, if necessary, for example I increased the protein default.)
I can see my Potassium is only at 36% for this day. That seems low! So, I can scroll down and then hover over Potassium to see a whole list of the foods I need to eat. It’s so easy!
2. Hit your targets!
Try not to focus on calories/kilojoules, just keep tracking to get an overview of what you are currently eating and zoom in on some specific areas, namely protein and fibre (there are more but start with these 2). If you can hit your targets in protein and fibre, you will find yourself feeling fuller for longer and your body will start functioning so much better (yep, that means pooping!). When it comes to surviving perimenopause, you need to find the key things that WORK, and protein and fibre are 2 of these keys.
SO, hit these targets DAILY:
- Protein – ~80-130g but check out this calculator to get your number.
- Fibre – 25-35g/day
Here are some tips to hitting your protein and fibre intake.
- Spread your protein intake out over the day – there is some research to suggest that your body can only use ~30g of protein in one sitting. Is this true? I’m not a nutritionist or a doctor, but this works for the way I like to eat, so I do it.
- Add some powerful little gremlins into your smoothies or cereal bowls. Here are some I use:
- Stock up on high protein snacks, like hummus with veg sticks, beef jerky, edamame, mixed unsalted nuts, cottage cheese or peanut butter with apple slices, or in a pinch just buy some high protein chips. (Stay away from protein bars unless you are seriously burning calories!)
- Stock your fridge with crunchy vegetables, I’m talking capsicums, cucumbers, celery, carrots, snow peas, lettuce, spinach. Then eat them! Look, sometimes I’m civilised and make myself a beautiful salad, and other times I have been known to stick my hand in the lettuce bag and shove fistfuls in my gob. I have been known to break a chunk of capsicum or cucumber off, like literally snap it right there with my head in the fridge. I do this because I know I need it and if I add the step of turning it into a salad, I WILL NOT EAT IT! So, eat it however you can, just eat it!
3. Food swaps
After tracking my diet and then trying to hit the daily requirements of protein and fibre, I was feeling amazing! My skin felt better, my digestion felt renewed, and I had so much energy. HOWEVER, my calorie intake was well over 2200/day, which is about 700 more calories than I require (this number will be different for you!). I did NOT want to sacrifice how good I was feeling, so I did not panic about the high calorie intake, I just decided to get smarter with my food choices.
I realised that I was going to have to choose foods that gave the most value for the fewest calories. I had to figure out what worked for me and far more importantly, what I could maintain.
Over the course of a few months, I began the process of swapping foods wherever I could.
Here are some swaps I made:
Rather than mindlessly running around a supermarket believing the hype you read on the packaging, you’re going to have to learn how to read labels and then spend a bit of extra time you know, reading them. Don’t worry, you’re just looking for a few key things.
This label is the Danone YoPro yoghurt:
I only ever look at the Per 100g column. I do this because serving sizes can differ between products and this makes it easier to compare like for like.
- For this yoghurt, I’m looking for high protein and calcium.
- I also check the sugars to make sure it’s fairly low.
- Now I simply compare those numbers to other similar items on the shelf.
- I have ticked kilojoules/calories because I also check that, but it’s not the most important thing.
- The final thing I do is scan the ingredients list – if I don’t understand what I’m reading or the first ingredient is some kind of sugar, I generally put it back.
Swapping foods and reading labels and finding new and better foods is an ongoing process for me. I’m experimenting with chickpeas at the moment, and the thing is, I’m not a huge fan, so I’m trying to find ways to incorporate this little powerhouse of fibre into my diet in ways that I actually like. So far, I like hummus, and I came across a great recipe for a chickpea salad. The point is, don’t be disheartened and don’t go crazy – just start making some small swaps and then keep going.
4. Supplements
Food should always come before supplements, so use Cronometer to find out what foods you can eat to hit your targets. But you, like me, may need a little help in meeting your daily targets.
I had been tracking my diet for a few weeks and swapping foods hither and thither, but there were still some targets I just couldn’t hit. For me, it was iron, calcium, vitamin D, magnesium and B12. I knew I would need to supplement in order to hit these targets.
I didn’t want to take MORE than I needed, I just wanted to top up my daily intake. The beauty of tracking meant that I knew precisely how much of each vitamin and mineral I needed, so I sourced products that were easy to split. For example, I bought Maltofer Iron Syrup, which meant I could dole out as little as 2mm. I bought vita gummies that I could cut in half (I also bought vita gummies because I really hate taking pills and I often go to bizarre lengths to avoid taking pills, so this meant I would actually take them).
This is what I take most days when I need it.
5. Intermittent fasting
People can get extremely fired up on whether or not fasting is beneficial, and before I get into it, I would urge you to do your own research, AND, if necessary, make sure you see a doctor before undertaking anything that could cause you any harm. Fasting is not for everyone!
Dr Mary Claire Haver is a big proponent of intermittent fasting and believes it is hugely beneficial for perimenopausal and post-menopausal women.
This is a link to a video where she talks about the health benefits – it’s a really interesting 30-minute watch.
If you want a quicker overview, here is a link to a short article she wrote on her blog: Menopause and Intermittent Fasting.
So, do I fast? Yes and no.
For about 18 months, I practiced a 16:8 fast. That meant I would stop eating at 7pm and have my first meal of the day at noon. After 18 months, I decided it was not for me as I really struggled with energy levels and often felt unwell and dizzy by noon. There were days when my blood sugar would crash, and I would go into a feeding frenzy. HOWEVER, this was before I started looking at protein, fibre and all the other macro and micronutrients, and this makes all the difference.
These days, I have a more relaxed approach to fasting and would say I fast most of the time depending on how I’m feeling. I still have a menstrual cycle, and there are certain times of the month where I’m HUNGRY and I have learned to listen to my body first and foremost.
This is what that looks like:
- I try to be conscious of not eating after 7 or 8 at the latest.
- I try to be aware of how I’m feeling in the morning. Am I hungry or can I wait? The nature of my mornings means that I never have time to eat before 9 anyway, and most of the time I’m not hungry until after 11. So, most of the time I’m on a 15:9 fast and that’s good enough for me.
- Break your fast with intentional food choices! It matters to me HOW I break my fast.
I will ALWAYS break my fast with something savoury – it is usually an egg, mushrooms, a piece of sourdough with avocado and vegemite, and some spinach. I will have 2 huge glasses of water with a collagen supplement and a great big cup of tea with 2 sugars (because I LOVE hot, sweet tea and that is just fine!). This breakfast is bliss to me and whether I have it at 9am or midday, that’s fine.
6. Knowledge is power: why are you feeling SO hungry?
Aaah oestrogen, that magical little hormone that feels like it’s leaking out of your body at an ever-increasing rate leaving you feeling hollow. And I mean hollow as in, how WHY AM I STILL HUNGRY??
This perimenopause symptom always catches me completely by surprise. It doesn’t happen every day or even every week, but there are times when no matter how much I eat, I’m still hungry. So, I eat more. And the reason I keep eating isn’t because I’ve decided to pig out, it’s because I feel legitimately hungry, and in the past when I’ve had enough to eat, I felt full, and I’m waiting for that feeling. So, I eat more. What I don’t know is the little guy in my brain who signals fullness has gone on strike. So, I just keep eating until I literally feel like I’m going to be sick which FINALLY sends the full signal, except the signal isn’t just saying full, it’s rather rudely screaming at me, you’ve overeaten, you little pig! And now I feel awful.
Well, there is a reason for this and of course, it all starts with declining and fluctuating oestrogen. And at this stage of life, doesn’t everything seem to start that way?
Basically, a hormone in your body called Leptin signals to the brain, particularly the hypothalamus that you are now full and please stop eating. Excellent, says your body. And everyone goes on their merry way.
Except in perimenopause, declining and erratic estrogen levels can interfere with leptin signaling in a variety of fun ways, namely forgetting to send the damned full signal at all!
Here is a great article written by a physician that explains this in more detail:
Why Your Body Doesn’t Feel Full in Perimenopause: A Physician’s Look at Leptin
The important part of this is to arm yourself with knowledge and be aware of what’s going on in your body, and that is easier said than done.
Some days it catches me unaware and I launch myself at the food trough as though my life depends upon it, and other times I recognise what’s going on and I can distract myself long enough for the feeling to pass, because it does eventually pass (it can take hours for me sometimes!).
So, what can you do??
Here is a list of tips that work for me (disclaimer: peri is a total cow and sometimes NOTHING works.)
- This brings me back to tracking your diet and eating enough protein and fibre. Keep on top of that and you SHOULD see a decline in these little wars between oestrogen and leptin.
- If you can, go and do some exercise – it’s a good distraction AND it helps reduce cortisol, which is another leptin inhibitor.
- Eat slowly and mindfully. Give your leptin time to send the signals.
- Have healthy snacks on hand ALL. THE. TIME!
- Knowledge is power – just knowing this is a perimenopause thing may be enough to get you through.
- If you do fall into the piggie trough, climb back out when you can and shake it off. Be kind to yourself (says the woman who fell deep into the trough last night and is trying right now to be kind).
- Consider hormone replacement therapy (MHT). Yep, slap some oestrogen on your body – it really helps with these kinds of dips, at least it did for me; the frequence and intensity declined. See your Dr.
7. To smoothie or not to smoothie…
I look at smoothies as a treat and not a meal.
Smoothies can be an extremely effective way to ingest a large amount of nutrients, some of which you may not otherwise eat, in a palatable way. The problem with smoothies for me is that once I’ve ingested those nutrients, my mouth looks around and thinks, awesome! Now what’s for lunch? It turns out that drinking my meals is just not for me, and I’m not alone; there’s some science behind this.
In a nutshell, chewing promotes fullness by influencing appetite, intake and hormone release. Chewing lets your body know that food is incoming, which promotes leptin, and we have already learned that leptin signals to your brain that you’re full.
So, a smoothie may give you the exact amount of nutrients, calories and energy you require for that meal, but if your brain isn’t receiving the message, you may very well still feel hungry.
Here’s a link to a very interesting (though technical) journal article about chewing and the appetite:
Effects of chewing on appetite, food intake and gut hormones: A systematic review and meta-analysis
The Glucose Goddess (Jessie Inchauspé) is an amazing resource when it comes to all things food-related. While she doesn’t talk specifically about perimenopause, she has some great food hacks and loads of tidbits and info on nutrition.
In this video, she says there are ways to smoothie and there are ways not to smoothie. If you’re having an all-fruit smoothie, you’re just asking for a glucose spike, so instead add protein, nuts, oats, greens, calcium and then use the fruit for flavour only.
Here’s a link to the full interview with Lewis Howes on youtube:
Scientist REVEALS Shocking Sugar Research That Changes EVERYTHING (Hacks That HEAL!) Glucose Goddess
8. Clean out your pantry!
We all know sugary, carby foods are not great for us. But, in perimenopause these tasty little morsels take on gremlin proportions and can make your symptoms so much worse, increasing the effects of inflammation, fatigue, mood swings, and hunger cravings.
We do not have sugary treats and snacks in my house. It’s not because I’m some health and fitness guru who believes clean living is the key to enlightenment, it’s because I have zero self-control at the best of times, let alone in my worst moments. The thing is, I’m a perimenopausal woman who deals with intermittent leptin signal failure, as well as mood crashes, as well as cravings, and there are days when I’ll EAT ANYTHING!
If my family want a treat, then fine, we’ll go get them a treat and then they need to either finish that treat or they need to find a place to hide that treat because when I suddenly decide, MAMA NEED TREAT, then believe me when I say, I will HULK the F OUT!
Here’s a box of Guylian I got for Easter. I ate that whole box in one sitting because I am an ANIMAL!
You may not struggle with this – YAY you! – but if you do, get your family onboard and tell them in loving yet no uncertain terms: TREATS ARE NOT TO BE BROUGHT INTO THIS HOUSE ON PENALTY OF DEATH… or something less psycho.
Through trial and error, I have learned I can have vanilla (and only vanilla) ice cream in the house without losing my cool. At night, as a little treat, I will have a small scoop (or 2) with some protein powder sprinkled on top. Then I ritualistically smash it and stir it until it resembles brown soup, then I drink it. Knowing I’m getting this treat at the end of the day helps me bravely walk through the world turning my nose up at this biscuit or that cake… most of the time.
9. Eat magical food
And I am NOT talking about mushrooms.
This is all about functional foods, namely phytoestrogens. These foods are plant-based foods that can act similar to oestrogen, though admittedly weaker. Women who prefer not to or can’t take MHT often eat a diet very high in phytoestrogens.
I’ve recently started eating more sweet potato and an orange every day and I’ve felt noticeably better. Is it coincidence or magic? Magic, obviously.
One thing I came across in my web-hopping was the overwhelming consensus on sticking to the food-based source for phytoestrogens. The jury is out on the effectiveness and safety of a phytoestrogen supplement. And anyway, you already know, food before supplements!
10. The 80/20 Rule
I’ll keep this one short.
If I can tick off my health and fitness requirements 80% of the time, then yay me. I’m doing great. The other 20% is between me and the biscuit tin and none of your damn business.
This time of life is hard enough, so be kind to yourself. Hug a dog.
Here’s a link to a comprehensive list of doctors in Australia who can help guide you through perimenopause.
