How to Eat During Perimenopause: Why Protein and Gut Health Hail Supreme!

Life at this stage can be a juggling act like no other. Between potentially advancing careers, raising teenagers, and caring for aging parents, it's easy to lose sight of your own well-being, especially when it comes to maintaining a healthy weight during perimenopause. We're going to explore some simple and effective strategies for eating well and staying healthy while managing life's many demands.

The Perimenopause Puzzle

First things first, what exactly is perimenopause? It's that transitional phase before menopause when your body starts to produce less oestrogen, typically beginning in your 40s (although it can start in your 30s). This hormonal shift can bring about a series of changes, including weight gain and shifts in metabolism. While these changes are natural, you don't have to surrender to them. Your diet can play a pivotal role in maintaining your health and well-being.

Prioritizing Protein

Protein is your best friend during perimenopause. It's a key player in maintaining muscle mass and keeping your metabolism revved up. Here's how you can make protein a star on your plate:

1. Protein Rich Sources:

Incorporate rich protein sources like grass-fed meat, chicken, turkey, fish, tofu, and beans into your meals. These foods help you feel full longer and can aid in weight management.

2. Breakfast Boost:

Start your day with a protein-packed breakfast. Greek yogurt with berries, scrambled eggs with veggies, or a protein smoothie can keep those mid-morning cravings at bay.

3. Snack Smart:

Keep protein-rich snacks on hand, like nuts, seeds, or a piece of string cheese. These can be lifesavers when you're on the go. And if weight management is critical, try to skip the snacks altogether.

4. Balance Your Plate:

Aim to have a balance of protein, healthy fats, and fibre-rich non-starchy carbs in every meal. This combo helps stabilise blood sugar levels and prevents energy crashes.

The Gut-Weight Connection

Now, let's talk about gut health. Your gut is like the control centre for your overall well-being. A healthy gut can help you maintain a healthy weight and support your immune system. Here's how to give your gut some love:

1. Fibre-Rich Foods:

Load up on fibre from low-glycemic fruits, vegetables, and whole grains. Fibre supports gut health, aids digestion, and keeps you feeling satisfied.

2. Probiotics:

Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your diet. These foods promote the growth of good bacteria in your gut.

3. Hydration:

Drink plenty of water to keep things moving in your digestive system. Herbal teas and infused water are great choices too.

4. Limit Processed Foods:

Minimise processed foods like bread, pasta, rice, pastries, crackers and cookies and added sugars, as they can negatively impact gut health and contribute to weight gain.

Practical Tips for Busy Lives

We understand that time is a precious commodity in your 40s. Here are some practical tips to make eating well fit seamlessly into your busy schedule:

1. Meal Planning:

Spend some time each week planning meals and snacks. This reduces last-minute fast-food temptations. the weekend is often the best time to plan and shop along with chopping up veggies so they’re ready for quick meal prep.

2. Batch Cooking:

Cook in batches and freeze portions for those days when you're too tired to cook from scratch.

3. Snack Prep:

Prepare healthy snacks in advance and store them in portion-sized containers.

4. Mindful Eating:

Slow down and savour your meals. This can help prevent overeating and improve digestion.

Remember, taking care of yourself is not selfish; it's a necessity. By prioritising protein and gut health in your diet during perimenopause, you can navigate this phase with grace, maintain a healthy weight, and continue to shine in all aspects of your life. Cheers to a vibrant and healthy you!