Am I Perimenopausal?

Changes in your menstrual cycle? Trouble falling asleep or staying asleep? PMS mood swings out of control? 
 

Sound familiar? If you are in your 40s, these symptoms could point to perimenopause. That’s too early, I hear you say! Perimenopause hormonal shifts can already start in your 30s and these fluctuations can last 2-12 years. We are often already in perimenopause without realising it!

What is Perimenopause?

It is a sequence of hormonal events and changes, meaning fluctuations of estrogen and progesterone. Perimenopause is like our second puberty where estrogen spikes & falls. And your progesterone continues to decrease.

Perimenopause can be the time when you experience these symptoms:

• mid-sleep waking

• increased mood swings

• spotting

• increased cramps

• changes in menstrual flow; heavier, shorter, or longer cycles

• night sweats, particularly post-ovulation

5 Tips on how to manage Perimenopause

1. Eat your greens! Broccoli, cauliflower, sprouts, kale, watercress. Veggies contain lots of fibre, keeping your stools moving & reduce excess estrogen levels.

2. Tipple less. Perimenopause & alcohol are not friends. Alcohol can make your symptoms worse.

3. Remember to add protein with EVERY meal! This keeps your blood sugar steady so you snack less and reduce cravings.

4. Prioritising sleep = more energy, better mood, reduces the risk of metabolic disease.

5. Start lifting. Add strength training to your workout schedule. Great for bone & muscle health and improves insulin sensitivity.

Why Ditch Calorie Counting

Calories in minus calories out = Weight loss. Unfortunately it’s not as simple as that!  This is a common misconception and it doesn’t only depend on whether you hit the gym or not that day.
 

The most of our energy expenditure is actually not used this way. Our metabolic processes use it for temperature control, circulation, breathing (basal metabolic rate) and digestion. Additionally, other factors such as age, body fat, status of your gut microbiome and gender play role in this. These together make it difficult to calculate the total expenditure.
 

Calorie-counting diets only work for a short-term because you eat less food. When you drastically reduce calorie intake, your body actually preserves body fat to protect you from starvation. This slows down your metabolism which in turn can increase the hormones responsible for regulating appetite – increasing cravings and leaving you more hungry! 
 

These kind of diets could actually increase weight and over time create unhealthier eating habits.

So what's the solution...

There is no one size fits all when it comes to the right diet for weight loss. First step is to ditch calorie counting and focus on the quality of your food and improving your eating habits. Focus on foods that keep you feeling fuller longer - good quality animal produce, vegetables & fruits, wholegrains, legumes and less of processed foods and sugary drinks.

Are You Sleeping Well?

Did you know that sleep is a dynamic activity, involving carefully controlled hormones and neurotransmitters.

Sleep is pivotal for our overall health. The 2018 study ‘The Extraordinary Importance of Sleep’ found that  getting a good quality sleep impacts our energy levels, concentration, weight, mood, lowers our stress and could even reduce the risk of developing type 2 Diabetes or heart disease.

Unfortunately for many people, falling asleep or staying asleep can be difficult. The National Sleep Foundation found that women have 40% higher chance of insomnia than men!  Women with PMS can increase twice as much insomnia before and during their periods.

The normal sleep-wake cycles are controlled by circadian rhythms which repeats roughly every 24 hours.

What is considered a ‘good sleep’:

• You fall asleep within 30min

• You don’t wake up at night

• You have REM sleep between 20-25% of total sleep

• You feel well-rested when wake up

Tips on how to improve your sleep:

• Avoid caffeine especially later than 2pm if suffering from insomnia

• Less alcohol.  Alcohol disrupts the sleep pattern.

• Make a strong chamomile tea & drink it before bed

• Eat fresh cherries as an evening snack

• Manage your screen time; activate night mode apps; dim the lights 2h+ before bed

• Look at natural light as soon as you get up

The right diet and key nutrients can influence the quality of your sleep.

Will Magnesium Help My PMS?

The ‘Hell Week’ as some women describe the week before periods. You may feel anxious, bloated, irritable or down right angry due to fluctuating hormones. PMS can have a huge impact on woman’s daily life, work and relationships.

Could Magnesium Help?

Magnesium is an important mineral and plays a role in over 300 enzyme reactions in the body – regulating blood sugar, protein synthesis, bone development, muscle health, blood pressure and nerve function. Studies have shown that extra magnesium could relieve PMS symptoms, especially when combined with vitamin B6.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/#__ffn_sectitle

Menstrual cramps
Magnesium could help with menstrual cramps. It improves the blood flow, relaxes uterine muscles and reduce inflammatory-prostaglandin production.https://pubmed.ncbi.nlm.nih.gov/28392498/

Mood swings
Studies show that magnesium supplementation could reduce anxiety, irritability and improve mood. Magnesium deficiency causes low dopamine in the brain which could in turn, increase anxiety and irritabilityhttps://pubmed.ncbi.nlm.nih.gov/23950577/

5 Top Magnesium Tips

• Eat daily leafy greens; kale, spinach, argula. Tip: make a salad or add a handful into a smoothie.

• Eat nuts & seeds: almonds, cashews, walnuts, pumpkin seeds.

• For sugar cravings - eat few squares of dark chocolate (min. 75%). Dark chocolate contains some magnesium.

• Take magnesium salt bath. Magnesium is easily absorbed through the skin.

• Take extra magnesium bisglycinate/ glycinate with vitamin B6.

5 Top Tips for Balanced Perimenopause

What is going on with my body & hormones?

This is a common question for women in 40s but also can occur in your 30s. Perimenopause refers to the time during which your body is starting the natural transition towards menopause. Your ovarian function is starting to decline and the circulating estrogen can fluctuate although you still menstruate. Your progesterone levels can decrease as you may ovulate less frequently. Fluctuating hormone levels can cause fluid retention, hot flashes, mood swings, heavy or irregular periods, insomnia and painful breasts.

According to Harvard Health, the average perimenopause is about 3-4 years, although this greatly varies. For some women their perimenopause last  for a few months while for others much longer.

What can you do to support a healthier perimenopause?  

• Swap sugar & white grains to wholegrains, lean protein & fibre. These help to regulate your blood sugar. Dinner tip: roasted salmon with steamed broccoli & brown rice.

• Eat plenty vegetables; spinach, broccoli, cauliflower, kale etc. Go for variety & rainbow colours - every day! 

• Eat healthy fats regularly; avocado, oily fish, olive oil, nuts and seeds. Breakfast tip: add 2 tbsp of ground linseeds to your breakfast.

• Reduce alcohol. Too much alcohol can lower mood and induce poor sleep. Alcohol also depletes essential nutrients such as calcium and magnesium. 

• Stay active. Study showed that women over 40 lose about 1% of their lean body mass per year if they are inactive. Also physically active women who enter menopause are leaner and have a decreased risk of developing metabolic disease (Obset Gynecol Clin North Am. 2011)

Pack a Healthy Lunchbox

Are you dreading making school lunches? 
 
Thinking of healthy and exciting lunchboxes can be a daily challenge. I've had my share of days when I dreaded packing lunchboxes and lacked inspiration! Now I use lot of leftovers from dinner the night before for my kids lunches. If we had pasta or rice, then we make pasta or rice salads for the next day and add extra veggies that supply more minerals and vitamins. We also prepare the lunches night before to avoid the rush in the morning. It's also good to get the kids involved in preparation. They can help to choose what they want to eat and learn how to make lunches. 

Many lunchboxes are packed with processed foods which do little to nourish our children’s brains and their bodies. A healthy lunchbox provides a balanced meal so our children have energy to focus, learn, play and support their growth and development. 

Top Tips How to Pack a Healthier Lunchbox

• Pack a healthy snack - choose a piece of fruit: berries, apple slices, banana, peach, mandarin, grapes.

• Pack 2-3 different types of vegetables. E.g. broccoli florets, carrot sticks, cucumber slices, pepper sticks, cherry tomatoes, radishes, celery sticks. You can also add a dips - hummus or guacamole. 

• Choose carbohydrate. For example: wholegrain bread, pasta or crackers, brown rice or quinoa. Slow-releasing carbohydrates help to keep your child energised and focused through the day.

• Choose protein. For example: beans, edamame, hummus, roasted turkey or chicken slices or a hard-boiled egg. Tip: Leftover chicken can  be used for a wholewheat quesadillas.  Nuts, seeds and nut butters are also good options but best to check the school restrictions. Protein provides long lasting energy and supports growth.

• Calcium.  Different cheeses or non-dairy sources such as canned salmon or sardines, hummus made with white beans, chopped orange pieces or sesame seeds. Calcium is required for bone growth and development.

• Drink. Water is the perfect drink for a lunchbox. Watch out for sugary drinks as well as fruit juice cartons which can contain over 4 teaspoons of sugar.