Fuelling Perimenopause: Practical Swaps, Not Restriction
If your body has started feeling like it's playing by a different rulebook lately, you're not imagining it. Perimenopause can bring changes in energy, sleep, mood and weight distribution, often years before periods actually stop. It’s, not just these huge changes women need to navigate, it is also the confusing and conflicting advice that follows: cut carbs, cut calories, exercise differently, cut out the foods you love, take a cocktail of supplements…
Perimenopause is a time for recalibration but that doesn’t mean you need to overhaul your whole life - a few simple tweaks can make all the difference.
Swap ‘grazing’ for proper meals. In a quest to eat fewer calories women will often skip breakfast and not plan a proper lunch. I see this backfiring with my clients all the time. They mindlessly graze all day without an idea of how that adds up. Despite eating all day they never truly feel satisfied which can then also lead to overeating at night or when motivation finally wanes! Instead, plan proper meals to not only help to sustain energy levels, reduce cravings and stop overeating but also to nourishes your body properly.
Swap a bowl of cereal for a protein rich breakfast. Muscle mass naturally declines with age and a lot of women are eating less protein than they need. Aim for a palm-sized portion at every meal to help you hit your targets. Breakfast is a meal people so often fall short on from a protein (and all round nutrition!) perspective. Add Greek yoghurt to your breakfast bowl or eggs to your toast, and if you’re rushing out the door, protein powder in a smoothie can be really helpful.
Swap fear of carbs for smarter carbs. Cutting carbohydrates completely often backfires, tanking energy and mood and removing the joy from your meals. Instead, opt for high fibre wholegrain carbs and build a balanced plate with protein and fat to steady blood sugar and help you to feel satisfied from your meals.
Swap your evening glass of wine for an alternative. You don't need to give up wine entirely, but it's worth noting that alcohol affects sleep and hot flushes, even if you are only having one glass to wind down. This can impact how likely you are to get that workout done or choose the healthier food option the next day (it also adds extra calories to your day!). Find other ways to relax in the evening and look for some delicious alcohol free alternatives that you will genuinely look forward to having – Mother Root is a personal favourite!
None of this requires overhauling your life. It's about small, sustainable adjustments that respect what your body is going through rather than fighting it. Perimenopause isn't a problem to fix. It's a transition to be supported, one practical step at a time.
If you'd like personalised guidance for this stage of life, Lindsay at LM Nutrition and Fitness works with Marlow women navigating exactly this.
Lindsay is a Nutritionist and Personal Trainer based in Marlow on a mission to cut through the noise and make healthy living simple and achievable. She works predominantly with busy mums helping them to reclaim their health and feel like themselves again.
www.lm-nutritionandfitness.com, and follow her for plenty of nutrition tips on Instagram @lm_nutritionandfitness
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