Perimenopause and menopause have pretty much sucked for me. (I keep thinking I’m in menopause and then I get a small period so technically I think I’m still in peri.) For most women, these can be bumpy times, marked by intense hormonal changes that can impact sleep, weight, energy levels, and mood. While these transitions are natural, they often make day to day life a lot less pleasant. Not sugar-coating it, it certainly kicked my ass for a while!
Here, we’ll explore some practical hacks to help manage daily life, focusing on diet, exercise, sleep, and stress reduction.
NOTE:
These hacks can be employed whether you are using hormone therapy or not; hormone therapy can be incredibly helpful with symptoms of both peri and menopause, and also protective against future health issues so ensure you educate yourself on that subject and talk to your physician, ND or a specialist about what is right for you. It’s a very personal decision but so important to understand the options, pros and cons.
-
Prioritize Sleep
Hormonal fluctuations can disrupt sleep patterns, leading to fatigue and mood swings. Prioritizing good sleep hygiene can make a significant difference. And if you know me, you know how much importance I personally place on sleep.
Sleep Tips:
Consistent Schedule: Go to bed and wake up at the same time every day.
Relaxing Routine: Develop a pre-sleep routine that includes reading, meditation, or a warm bath.
Sleep Environment: Keep your bedroom cool, dark, and quiet. Consider blackout curtains and a white noise machine if necessary. I love a silk sleep mask.
Limit Stimulants: Avoid caffeine after noon and really limit alcohol, especially close to bedtime. (Sorry)
For more on sleep check out the following blogs:
https://niyama-wellness.ca/blogs/blog/6-sleep-habits-to-put-on-repeat
https://niyama-wellness.ca/blogs/blog/why-am-i-waking-up-at-2am-and-how-do-i-get-back-to-sleep
https://niyama-wellness.ca/blogs/blog/sleep-hygiene-101
Niyama products that can help:
- Hey Relax Magnesium Powder – in the evening, to wind down and sleep deeper.
- Sleep Like Buddha melatonin-free capsules – at bedtime and in middle of the night if needed.
- Sleep Like Buddha Bedtime Bath Soak – the perfect bath soak before bed
-
Get Enough Protein: Aim for minimum 100g daily, more if you can
Protein is crucial during perimenopause and menopause. It helps maintain muscle mass, which tends to decline with age, and supports metabolism and satiety, which may help prevent the “meno-belly” weight gain that tends to happen around the middle. Uhgg.
How to Get 100g of Protein Daily:
Breakfast: Start with Greek yogurt or cottage cheese (if you are ok with dairy) mixed with nuts and seeds. Add half a scoop of protein powder to amp it up more. Ideally you want 35g of protein in the morning. Or opt for a protein smoothie, or chia pudding with plant protein powder added. If you are using non-dairy yogurt such as coconut yogurt, add a full scoop of protein as they tend to be neglible in protein content.
Lunch: Include lean proteins like chicken breast, turkey, or tofu in your meals.
Snacks: Opt for protein-rich snacks such as hard-boiled eggs, protein bars, or a handful of almonds.
Dinner: Fish, especially fatty fish like salmon, provides a good protein boost along with healthy omega-3 fats. If you are 100% plant-based/vegan, use tofu a few times a week and also ensure you are combining legumes with whole grains to get all the aminos needed for a full protein.
It’s a good idea to track your protein consumption for a few weeks if this is a newer lifestyle habit for you. It does get easier and becomes almost second nature after a month or so.
Protein-Packed Smoothie
- 1 scoop of Niyama Clean Plant Protein powder (20g protein)
- 1 cup of Greek yogurt (10g protein) – if using coconut yogurt then increase the protein powder to 1 ½ scoop for the extra 10g protein
- 1 tablespoon of chia seeds (5g protein)
- 1 cup of plant milk of your choice
- Handful of spinach (or scoop of Goddess Greens)
Niyama products that can help:
- Clean Plant Protein powder – use in smoothies, mix into yogurt or oatmeal, bake with it, add to pancakes etc.
-
Fibre for Fullness and Digestion: Target 25g daily
Fibre aids in digestion, helps maintain a healthy weight, and can stabilize blood sugar levels, which is essential during hormonal changes. Most women in North America are only consuming about half the recommended amount of fibre daily. As you increase your fibre intake you may be a bit gassy at first, but your system generally adapts quickly. Do it gradually.
Food sources of Fibre:
Vegetables: Broccoli, Brussels sprouts, and carrots.
Fruits: Apples, berries, and pears.
Legumes: Lentils, chickpeas, and black beans.
Whole Grains: Oats, quinoa, and brown rice.
Recipe Idea: High-Fiber Salad
- Mixed greens (3g fiber)
- 1 cup of chickpeas (12g fiber)
- 1 avocado (10g fiber)
- Cherry tomatoes and cucumber
- Olive oil and lemon dressing
*add another protein source to make this a perfect meal
Niyama products that can help:
- You’ve Gut This Prebiotic Fibre Powder – literally add it to anything – water, greens drink, smoothies, coffee. Start with one scoop daily and increase gradually to 2 scoops if desired.
- Goddess Greens & Superfoods - fan fave greens and superfoods powder
-
Exercise with Weights
Strength training is vital during perimenopause and menopause. It helps maintain muscle mass, boosts metabolism, and supports bone health.
- Strength Training: Aim for at least two days a week of weight-bearing exercises, focusing on all major muscle groups.
- Cardio: Incorporate cardio exercises such as walking, swimming, or cycling. – invest in a weighted vest to wear on walks to add weights to your cardio
- Flexibility and Balance: Yoga and Pilates can improve flexibility and balance, reducing the risk of falls and injuries.
-
Reduce Stress
Chronic stress can exacerbate menopausal symptoms and impact overall well-being. Finding effective ways to manage stress is essential.
Stress Reduction Techniques:
- Mindfulness Meditation: Practice daily for 5-10 minutes.
- Breathing Exercises: Try deep breathing techniques to calm your mind.
- Nature Walks: Spend time outdoors, which can be incredibly grounding
- Social Activities: Engage in activities that bring joy and connect with friends and family.
- Journaling: Write down your thoughts and feelings to process and release stress.
- Professional Help: Don’t hesitate to seek help from a therapist or counselor if needed.
Niyama products that can help:
- Daytime Zen Stress Support capsules – 1 or 2 capsules first thing when you wake up to manage stress feelings, reduce brain fog and fatigue
- Hey Relax Magnesium – in the evening, to help wind down and let go of the day
Navigating perimenopause and menopause is not for the faint of heart (I’m finding!), but with the right strategies, you can ease many of the issues. Focus on a balanced diet rich in protein and fiber, prioritize sleep, engage in regular strength training, and implement stress reduction techniques. And chat with your health practitioner to find out if hormone therapy is right for you.
My favorite book is Dr. Mary Claire Haver’s The New Menopause. Here’s the amazon.ca link (this is not an affiliate link or anything – I just personally found it extremely helpful)
Leave a comment: