HELP YOUR HORMONES

Consultant gynaecologist Tania Adib on powering through perimenopause – without medication

Eat more protein

Women can become insulin resistant during perimenopause because oestrogen and progesterone affect the way insulin – which helps the body use glucose for energy – works. This means the body has to release more insulin and your blood sugar increases.

As a first step, cut down on treats (cakes, biscuits and crisps) and processed foods.

Miss Adib also advises: “Increase the amount of protein in your diet and reduce the carbs. Pile on the vegetables and salads.”

Pump iron

Testosterone is important for the development of muscle cells so as it decreases, resistance training is the best way to help keep muscles strong.

“I advise my menopausal patients to go to the gym and lift weights,” she says. “Toned, strong muscles support the metabolic rate (the rate at which the body burns calories). When you lose muscle mass and gain fat, your metabolic rate reduces.”

Weight lifting also helps retain bone strength, improve general health and boost immunity. “Exercise is important for mood too,” she adds.

Pop the right pills

In an ideal world we’d eat a balanced diet full of leafy greens, nutrientrich pulses, complex carbohydrates and lean protein to get all the vitamins and minerals we need. However, the reality doesn’t always match up.

Miss Adib argues that even if you are eating plenty of plants and vegetables, our depleted soil means they’re not as vitamin-rich as they used to be.

“At a bare minimum, you should take a good quality multivitamin and an omega-3 supplement as we don’t get enough, and it’s needed for joints, collagen and brain function,” she says.

“Vitamin D is important for immune health and energy, and we can become deficient in the winter. Take a probiotic too, as good gut health is key.”

And for those women struggling to sleep, she suggests supplementing with magnesium glycinate.

Soothe your stress

During perimenopause, stress can be a vicious cycle. The hormonal swings can increase stress, and then those very same hormonal imbalances make us less able to deal with it.

“I personally found mindfulness life changing,” she admits. “Other women might choose yoga, meditation or tai chi. Not one thing suits everybody and if all those things don’t work, go to your GP.”