Sleep issues, mood swings, irritability, weight gain, irregular periods, breast tenderness, and the dreaded hot flashes are all common complaints during perimenopause and menopause. But it is not destined to be this way—some simple strategies can help support this normal life transition. At first glance, these steps may seem a little too simple, but they can add up to significant improvements in how you feel.

Menopause is defined as a complete year without menstrual bleeding, and estrogen production from the ovaries almost completely halts. Perimenopause is the time leading up to menopause when many women experience unwanted symptoms due to changes in sex hormone levels. It usually starts in your mid-40s, but can start as early as your 30s. 

As the ovaries stop producing sex hormones (estrogen and progesterone), that job gets relegated to the adrenal glands. And the adrenal glands are already pretty busy. They are responsible for the production of a host of stress hormones, including cortisol and adrenaline. Cortisol is produced in response to stressors including emotional stress, exercise (physical stress), and dysregulated blood sugar levels. The adrenal glands prioritize the production of cortisol in order to survive these perceived stressors, but to the detriment of the production of other hormones (progesterone, DHEA, and estradiol), leading to hormonal imbalances that can cause many perimenopausal symptoms¹. 

Supporting the adrenal glands through proper nutrition and lessening stress can help your body maintain proper hormonal balance. Try these 5 steps to help manage symptoms related to perimenopause and menopause.

Balance Blood Sugar with Food

Maintaining balanced blood sugar will help relieve the adrenals of producing extra cortisol. The easiest way to do this is by eating balanced meals and snacks. Including all three macronutrients (carbohydrates, fat, and protein) gives the body the energy it needs and keeps blood sugar levels stable. Focus on whole food sources of carbohydrates like vegetables, fruit, and whole grains, and include protein and fat.  An apple with peanut butter or cheese will keep your blood sugar much more stable than a cupcake. 

Manage Stress 

It can be easier said than done, but come up with a few strategies to de-stress. Again, those pesky (but still important) stress hormones put added strain on our adrenal glands and can take priority over sex hormones production. Most people think of yoga and meditation first when they think of de-stressing strategies. They are great options, but it might be as simple as a few breathing exercises in the morning, going for a walk, or an extra snuggle with a pet. Find more inspiration for de-stressing in this self-care article. 

Hydrate 

Proper hydration is critical for the adrenal production of aldosterone² (the hormone that regulates sodium, potassium, and water in your body). Aim to drink half of your body weight in ounces of water daily as a starting point. A squeeze of lemon and a pinch of sea salt can add electrolytes and some vitamin C for even more adrenal support.

Incorporate Foods High in Calcium and Magnesium

Calcium needs increase as women get older to support bone health. The recommended amount of calcium increases to 1,200mg from 1,000mg when women reach age 50³. Calcium can be found in dairy products, some dark leafy greens, canned fish (with bones), and even chia seeds. 

Higher intake of magnesium has been shown to decrease symptoms associated with perimenopause and menopause⁴. Great sources of magnesium are green leafy vegetables, nuts, seeds, and legumes. 

Ease Hot Flashes 

There is anecdotal evidence that alcohol, caffeine, and spicy foods can trigger some women's hot flashes and night sweats. If you are experiencing hot flashes, experiment with removing these triggers to see if you find relief. 

Isoflavones (a naturally occurring compound found in plants that mimics estrogen) have shown promise in recent studies to reduce the severity and frequency of hot flashes⁵.  The richest sources of isoflavones are soy products (fermented sources like tempeh are best), lentils, peas, and beans, including chickpeas. 

Perimenopause and menopause are completely normal biological processes that all will experience. With some added nutrition and a focus on relieving stress, the process doesn't have to be unpleasant. You might even find some new hobbies and some delicious new recipes along the journey. Our experienced practitioners are ready to help you navigate this stage of life with ease and grace—if you're ready for some one-on-one guidance, schedule a session with one of us!

If you find yourself feeling frustrated with this life transition, we'd love to hear from you. At Curated, we're always looking to expand our content and provide information that answers our members' questions. Send us an email at customercare@curatedwellness.com. 

About the Author:

Karen became a Nutritional Therapy Practitioner after her own medical crisis and autoimmune diagnosis led her on a journey of discovering how vital proper nutrition is to feeling happy and healthy. She became passionate about helping others regain their energy and sense of well-being through food and lifestyle choices. Karen lives in Southern California with her family and can be found outdoors most of the time. She loves helping clients find the joy of creating delicious foods that nourish their mind, body and spirit. Read more about Karen.

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