Hormones are often blamed for the changes we see in peri-menopause, for everything from fatigue, weight gain, sleep disturbances, mood changes and brain fog, plus a whole lot more annoying and challenging symptoms. And, yes, they do play a significant role in those changes.
But are hormones entirely to blame?
If you’re currently navigating your way through peri-menopause or getting close, you might want to read on.
Here’s the thing – while hormones play a significant role, they’re not always the sole culprits. It often comes down to your overall health journey, from your lifestyle choices to how you’ve cared for yourself over the years. These are the things that can heavily influence how you feel during the per-menopause stage of life.
The Real Story Behind Peri-Menopause Symptoms such as Fatigue and Weight Gain
Peri-menopause, that transitional phase before menopause, can bring on a variety of symptoms. Fatigue and weight gain are what I see most women dealing with in Clinic, but they’re not simply a result of hormonal fluctuations that come on in your 40s. Other factors like your diet, stress management, and even past contraceptive choices can all contribute to how you feel now. The change in hormones you will experience navigating peri-menopause is simply the straw that breaks the camel’s back, and your previous habits will bring other health conditions to the surface.
1. Lifestyle Choices Matter
Think back to the choices you’ve made over your lifetime. Did you prioritize a balanced diet? Manage stress effectively? These habits aren’t just checkboxes—they play a crucial role in how your body copes with changes during peri-menopause. For instance, a diet lacking in essential nutrients can exacerbate fatigue, while chronic stress can disrupt hormone balance and lead to weight gain.
2. The Pill’s Legacy
If you’ve been on oral contraceptives for years, it might surprise you to learn that they can affect your body long after you stop taking them. These pills alter hormone levels, and even when you’ve stopped taking the Pill, when you enter peri-menopause, your body might struggle to find its new normal. This adjustment period can manifest in fatigue and that pesky weight change as your body adapts.
3. Nutritional Foundations
Ever heard the saying, “You are what you eat”? Well, when it comes to peri-menopause, this rings truer than ever. A diet rich in nutrients supports hormone production and regulation, helping to mitigate symptoms like fatigue. On the flip side, if you’ve had a diet high in processed foods and sugars over your life, this can worsen symptoms, especially fatigue, and contribute to weight gain – making it harder for your body to maintain a healthy metabolism.
4. Stress Management Secrets
Stress isn’t just a mental burden, it’s a physical one too. During peri-menopause, your body is more sensitive to stress hormones like cortisol, which can disrupt sleep patterns, energy levels, and even contribute to stubborn weight gain, especially around the midsection. Finding effective stress management techniques—whether it’s yoga, meditation, or simply taking time for yourself, can make a world of difference.
Four Tips to Manage Fatigue and Weight Gain during Peri-Menopause
Now that we’ve demystified some of the factors influencing peri-menopausal symptoms, let’s dive into practical tips to help you reclaim your vitality and health. Start today:
1. Nourish Your Body
Focus on whole foods rich in vitamins, minerals, and antioxidants. Avoid processed foods. Think about putting lots of colourful fruits and vegetables, both animal and plant proteins, plus healthy fats like avocados and nuts on your plate. These nutrients provide your body with the building blocks it needs to support hormone balance and combat fatigue.
2. Move Your Body, Mindfully
Exercise isn’t just about losing weight (exercise only accounts for around 20% of weight loss). The other 80% is down to the food you put into your body. Exercise is about fitness and boosting energy and mood. Aim for a mix of cardio, strength training, and flexibility exercises. Find activities you enjoy, whether it’s dancing, hiking, or yoga, or regular walks and make them a regular part of your routine.
3. Prioritise Sleep
Quality sleep is non-negotiable. Create a bedtime routine that signals to your body it’s time to wind down. Limit screen time before bed, keep your bedroom cool and dark, and consider relaxation techniques like deep breathing or gentle stretches to help you drift off peacefully.
4. Stay Hydrated
Staying hydrated is often overlooked, but it’s essential for energy levels and weight management. Dehydration can lead to fatigue and even trick your body into feeling hungry when it’s actually thirsty. Aim to drink plenty of water throughout the day and limit caffeine or sugary drinks, as they cause energy crashes. Keeping hydrated helps maintain metabolic function and keeps you feeling energised and clear-headed. This is a simple yet effective way to boost your energy and help manage weight!
Conclusion: Empower Yourself to Thrive
Remember, peri-menopause isn’t just about hormones -it’s about your overall health journey. By nurturing yourself with nutrient-dense foods, managing stress effectively, and making mindful lifestyle choices, you can navigate this phase with vitality and resilience. Embrace the opportunity to reboot your health and rebuild your life – one empowered choice at a time.
So, what steps will you take today to support your well-being? Let’s embark on this journey together.
Here’s how I can help you navigate your way through peri-menopause:
- Book in for a consultation (in Clinic, Zoom or over the phone) to really drill down on what’s behind your symptoms – Click here
- Eating the right foods for your body and rebooting your metabolism can really help – Click here
- Not sure what you need? Book in for a 20 minute FREE connection call chat with me – Click here
- Sign up for my Newsletter for regular health tips – Click here
Catherine x
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