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Perimenopause & Menopause

The Second Spring

In Traditional Chinese medicine menopause is called the 'Second Spring' in a woman's life. It represents the renewal of energy as there is a shift from fertility and reproduction, to conserving and nourishing the self.  

 

During perimenopause, the transition to menopause, women experience a gradual reduction in kidney Qi, essence, and Blood, leading to an imbalance between Qi and Blood, kidney Yin–Yang disharmony. This leads to peri menopause symptoms such as brain fog, irritability, sleep, mood disturbances and tiredness.   

Perimenopause is the time leading up until your last period when your ovaries start to slow down hormone production.   The levels of oestrogen and progesterone in your body rises and falls unevenly during perimenopause.  Your menstrual cycles may lengthen or shorten and hormonal fluctuations can last years before your final period.  After your final period, your levels of oestrogen settle at a lower level and you stop producing progesterone. 

These hormone fluctuations can result in symptoms which can be challenging for many going through perimenopause and menopause - brain fog, sleeplessness, hot flushes, night sweats, vaginal dryness, changes in libido, headaches, fatigue, thirst and dryness, bloating or digestive discomfort and emotional disturbance or irritability can be common. 

So what can you do to help? 

Supporting your body with quality nutrition and supplements will make this transition easier and help manage day to day life with perimenopause and menopause.  

Eat Kidney Yin nourishing foods

In Traditional Chinese medicine kidney yin is like a car's lubrication, if you don't have enough lubrication your car runs hot.  This is common during perimenopause and menopause when your kidney yin declines resulting in excess heat in the body leading to hot flushes and night sweats.  Increasing the number of yin foods in your diet will help to calm this excess heat and manage symptoms.  

Eat a varied healthy diet full of plant-based foods

Research found eating a plant-based diet can reduce the number of hot flushes and improve quality of life.  Even if your diet is not fully plant-based, eating more whole foods and vegetables helps to increase your nutrient levels, balance hormones, reduce inflammation and help manage weight.

Increase your daily protein intake

During perimeopause and menopause your lean muscle mass decreases and you can often gain weight.  Researchers found increasing your protein intake during perimeonpause can help to reduce weight gain plus eating more protein can help keep you fuller for longer, maintain lean muscle and improve cholesterol.  Try our Motherhood Glow Collagen with 13.5g protein per serve.  

So, what should you be eating during perimenopause and menopause?

    • Whole Grains: Incorporate whole grains like brown rice, quinoa, oats, and whole wheat products. These provide essential nutrients and help stabilise blood sugar levels.
    • Fruits and Vegetables: Aim for a variety of colourful fruits and vegetables to ensure a wide range of vitamins, minerals, and antioxidants.
    • Lean Proteins: Include sources like poultry, fish, beans, lentils, and tofu. Protein is vital for maintaining muscle mass and supporting metabolic functions.

Kidney Nourishing Foods

    • Kidney Yin:  Foods that support kidney yin have cooling properties and help clear heat from the body.  Goji berries are an important therapeutic food in Chinese medicine and are used in herbal kidney tonics. They are traditionally used to strengthen the kidneys, balance yin and yang, invigorate jing and relieve fatigue.  This is the reason our Daily Vitality blend is packed with organic goji berries to nourish kidney yin to support you through perimenopause and menopause.
    • Eat yin foods -  goji berries, mulberries, cherries, grapes, sultanas, lettuce, watermelon, bean sprouts, watercress. 
    • Eat more blue/black coloured food:  In TCM the colour black is associated with the Kidney.  These foods are believed to strengthen and nourish the kidneys to promote bone strength, libido and a long life.  Eat eggplant, black beans, kidney beans, sesame seeds, plums, wood ear mushrooms, seaweed, figs, dates.

Get essential vitamins and nutrients

    • Calcium: Ensure adequate calcium intake to support bone health, as the risk of osteoporosis increases during perimenopause. Sources include dairy products (milk, yogurt, cheese), fortified plant milks, leafy green vegetables (kale, broccoli), and almonds.  Our Daily Vitality blend provides 20% of your daily calcium needs from plant-based marine algae.  
    • Vitamin D: Vitamin D is essential for calcium absorption. Get sunlight exposure and consider foods like fatty fish (salmon, mackerel), fortified dairy or plant milk, and eggs. A supplement might be necessary if dietary intake and sunlight exposure are insufficient.
    • Vitamin B12:  As we age our ability to absorb vitamin B12 decreases.  We need B12 to create red blood cells, DNA and it keeps our nerve cells healthy.   Vitamin B12 is bound to the protein in foods, so is mostly found in high-protein animal products like organ meats, tuna, sardines, clams, beef, salmon, 
    • Vitamin B6:  Vitamin B6 helps to make serotonin in our brain which is a neurotransmitter and hormone.  It's our feel good chemical, regulating mood in our brain.  It also helps control when we sleep and wake up, digestion, wound healing, wellbeing and sexual desire.  As we age our levels of serotonin drop and these changes are part of the reason for mood swings and depression during perimenopause and menopause.  Our Daily Vitality and Motherhood Glow collagen provides more than 100% of your daily B6 needs. 
    • Vitamins E:  Vitamin E is well known as an antioxidant and research found taking Vitamin E during menopause helps reduce hot flushes, vascular modulation, cholesterol and vaginal changes.  Our Motherhood Glow collagen provides more than 100% of your daily Vitamin E needs from natural wholefood sources.  
    • Magnesium-Rich Foods:  Magnesium is a magical mineral for peri menopause and menopause, supporting sleep, mood and hormone balance.  Magnesium also helps with hot flushes by calming the brain, reducing adrenaline, and stabilising the thermoregulatory part of the hypothalamus.  Include leafy green vegetables, nuts, seeds, whole grains and our Daily Vitality blend with 62% of your recommended daly intake per serve from natural marine magnesium.

Healthy Fats

    • Omega-3 Fatty Acids: These can help reduce inflammation and may alleviate some symptoms of perimenopause. Sources include fatty fish (salmon, sardines), flaxseeds, chia seeds, and walnuts.
    • Monounsaturated and Polyunsaturated Fats: Include sources like avocados, olive oil, nuts, and seeds for heart health.

Phytoestrogens

    • Soy Products: Soy contains phytoestrogens, which can mimic oestrogen in the body and may help balance hormones. Include tofu, tempeh, edamame, and soy milk.
    • Flaxseeds: These are another good source of phytoestrogens and provide fibre and omega-3 fatty acids.

Eat More Fibre

    • Dietary Fibre: Supports digestion, helps maintain stable blood sugar levels and regular bowel movements. Include a variety of whole grains, fruits, vegetables, legumes, and nuts.

Stay Hydrated

    • Water: Drink plenty of water throughout the day to stay hydrated, especially important for managing hot flushes and maintaining overall health.
    • Herbal Teas: Consider teas like chamomile or peppermint, which can be soothing and hydrating.  In Traditional Chinese medicine chamomile and peppermint also help to clear heat in the body.  

Limit Refined Sugars and Processed Foods

Oestrogen helps to improve our body’s ability to recognise insulin, so when oestrogen is decreased during menopause, the chance of developing insulin resistance is increased.  So reducing your sugar intake during perimenopause and menopause is important.

    • Refined Sugars: High sugar intake can make mood swings worse, disrupt your natural hormone cycle and cause energy fluctuations. Limit sugary snacks, desserts, and beverages.
    • Processed Foods: These often contain unhealthy fats, added sugars, and sodium. Focus on whole, minimally processed foods.

Caffeine and Alcohol

    • Caffeine: Limit intake, especially if it triggers hot flushes or disrupts sleep. Opt for herbal teas or decaffeinated options.
    • Alcohol: Limit consumption as it can interfere with sleep and may worsen hot flushes, anxiety and mood swings.

    Lifestyle Tips

      • Regular Exercise: Engage in weight-bearing exercises (like walking, jogging, strength training) to support bone health and overall well-being.
      • Stress Management: Relaxation techniques such as yoga, meditation, or deep breathing exercises will help manage stress and support hormonal balance.
      • Adequate Sleep: Make sure you are in bed by 11pm.  Aim for 7-9 hours of quality sleep per night to support overall health and hormonal regulation.

    We are here to help!  Our pure food supplements are a unique blend of Traditional Chinese medicine + Evidence based nutrition formulated to support you with daily life during perimenopause and menopause.