I had one of those back-to-back-to-back meeting weeks. 

My iron levels were at an all-time low (hello anaemia). Energy is elusive. I see the naturopath that weekend to review testing results and get a plan. It’s more like a regime. There’s a huge range of supplements I must take for thyroid, gut health, nervous system support and of course, iron.

She suggests I make and pack all my own food when I travel for work. Including overseas trips. She explains how I can make kefir (a powerful probiotic drink made from fermented milk)

I fail miserably.

I was busy most of the time. I had a job, a big family and team at work. My to-do list was too long before adding the complication and time of managing my nutrition. 

Drinking more water was where I was at.

Not making kefir. It was too much. The lesson is this. If it feels heavy, get the weight off your shoulders. When life is busy and your health isn’t great, then keep it simple. Radical changes are stressful and unnecessary. Not to mention overwhelming. They create stress and even shame.

If you are a midlife woman, ask yourself if your nutrition habits and choices give you energy.

Connect with professionals who specialise in women’s health. Be careful of misinformation or expensive regimes before you know what’s going on in your body. The opportunity is to understand where you’re at and how hormone changes are affecting you. 

Use our checklist to help you.

And drink more water.

3 common “mistakes” we see:

1. Intermittent fasting (IM)

IM involves alternating cycles of fasting and eating. Popular methods involve daily 16-hour fasts or fasting for 24 hours, twice per week. Hanger and gushing cortisol are not a good mix for a midlife woman. Fasting can accelerate weight loss because calorie intake is reduced and there are big watchouts for midlife women. It can impact thyroid production that, amongst other things can make you feel tired. You may miss out on important nutrients. Because it’s extreme, it can increase stress hormones. Research shows that fasting leads to higher cortisol levels for already busy women. There is also the important connection to mood. Whilst there are benefits (lower blood sugar, supporting heart health and weight loss), there are other ways to gain energy and manage weight without restrictions. Trust me, I’ve been there.

2. Spending a fortune on supplements.

Magazines, newspapers, billboards, social media, online advertising.....we are bombarded with adverts for supplements of every kind. Some make amazing claims as to how they can improve health. Like Goop who got in trouble for claiming a blend of essential oils could help prevent depression. Many promise to treat “hormone imbalance”. If it sounds too good to be true – it is.

“A manufacturer can legally advertise a supplement helps “maintain hormone health” or provides “ovary support” or “memory support” without defining those terms or providing evidence of, well, anything. These quasi-scientific terms are very effective marketing. Who doesn’t want to support their ovaries or their memory?” Dr Jen Gunter

There is no substitute for a healthy, varied diet. We recommend that you initially focus on getting your diet right by eating whole and nutritious foods. Research shows the value of vitamin supplementation in the prevention or reversal of many chronic diseases has been disproven in most cases and has proven harmful in others.

It’s not all bad news though.

Magnesium is one supplement we love. Magnesium is the most abundant mineral in the body, yet it is also one of the most common deficiencies, decreasing during our menopausal years. Magnesium helps with nerve function, muscle function, mood balance, healthy hair & nails and getting a better night's sleep.

Supplementation with both vitamin D and calcium may help prevent osteoporosis. Omega-3 supplementation may be used to reduce the risk of cardiovascular disease. Product quality is important.

Therefore, it is always advisable to seek professional help before self-supplementing. Taking supplements should occur following the advice of a GP or nutritionist who will conduct various tests to check whether you have any deficiencies.

3. Thinking you must cut out carbs

The ketogenic diet is a high fat, very low carb diet often recommended to provide relief from menopause symptoms. Some research suggests that the keto diet may improve insulin sensitivity, prevent weight gain, and decrease appetite and cravings.

It’s not the only option and doesn’t work well for everyone.

The Mediterranean diet is a less radical alternative. Think more fruits, vegetables, legumes, and whole grains and less processed foods and meat than the typical Western diet. It’s associated with higher bone density and muscle mass in postmenopausal females. Eating all those tomatoes is good for you. Did you know if you cook a tomato there’s 15 times more lycopene in it? (Lycopene is an antioxidant that improves heart health, protects you from the sun and a lowers risk of certain types of cancer.) That’s a small, simple thing we can do and suddenly the tomato is golden.

Cutting carbs or following the keto diet may help with some symptoms of menopause, including weight gain. However, a keto diet also increases LDL cholesterol, which may be risky since menopause also increases the risk of heart disease. A keto diet cannot reverse menopause and may only ease its symptoms.

A member of our community shared her learning:

“It has been a surprise to learn that "healthy fats" can also be bad for us if we have genetic predispositions. I had a lovely time enjoying the Paleo diet for a while in my early 40s but, my cholesterol numbers showed this type of eating wasn't good for me - saturated fat can be problematic in the peri to post meno phase - we need to keep a check on our daily healthy fat consumption.”

Beware of where your health and nutrition guidance come from and what works for you. I saw this post today guiding women to a gluten free, low carb, low sugar diet to manage symptoms. It was in a Facebook group with tens of thousands of midlife and menopausal women searching for support. These types of radical changes are overwhelming and even dangerous. Like this misguided recommendation below...

Good to know:

• “Small diet and lifestyle changes have the potential to make a big difference to how women manage their symptoms and improve this transition.” Dr. Kate Bermingham, a postdoctoral researcher at King’s College, London
•  A high-fibre diet (25 grams per day) is connected to lower rates of cardiovascular disease and can help with weight maintenance.
•  Dark chocolate is good for brain health!
•  Diet plays a part in increased fat around the belly.
• The healthiest sources of carbohydrates are unprocessed or minimally processed whole grains, vegetables, fruits and beans as they promote good health.
• Unhealthier sources of carbohydrates include white bread, pastries, sugar filled drinks, and other highly processed or refined foods. They may contribute to weight gain, limit weight loss, and promote diabetes and heart disease.

Have you ever felt overwhelmed about managing your health? Have you tried to cut something out only to find it doesn’t work for you?

As a long-time pancake worshipper and flipper, cutting carbs cut out joy for me. I was vulnerable (if not desperate) for solutions when I was in #menowhelm. Struggling to know what was going on or how to feel better, I fell for products promising to reduce hormone chaos. Wild yam anyone?

It’s ok if drinking more water is where it’s at for you. Change happens over time. Slowly does it.

We don’t sell positions, lotions or pills. We sell empowerment. If you want to take the next step towards understanding if your foggy brain or changing body is a symptom of perimenopause – grab our checklist to see if you are part of the #periclub

Sources:

What Is Intermittent Fasting? Explained in Human Terms (healthline.com)

Carbohydrates | The Nutrition Source | Harvard T.H. Chan School of Public Health

Keto and menopause: Is it a good diet for hormones?

Keto and Menopause: What to Know

Vitamin intake and disease prevention - UpToDate

Effects of a 48-h fast on heart rate variability and cortisol levels in healthy female subjects