Managing Perimenopause….Cause it’s a thing
Dearest Reader (see what I did there, tee hee)
I hope you’re having the best Halloween week ever! This weather is EVERYTHING!
I wanted to reach out about something many of us experience but don’t always feel equipped to manage (let alone understand): perimenopause and its wide range of symptoms. The physical and emotional changes of perimenopause can feel overwhelming, but I’m excited to share how strength training and protein-rich nutrition can make a real difference. <—cause lemme tell you. This 39 year old author is THERE!
Perimenopause often brings hormonal fluctuations that can lead to weight gain, muscle loss, fatigue, and mood swings as progesterone dips (yay for lower egg reserve!). Though it often starts with “common” and “normal” symptoms like irregularities in your cycle including spotting before you bleed, shorter/longer cycles, symptoms DURING ovulation, and night sweats…yea, those.
The body’s natural production of estrogen decreases during this time, which can accelerate bone density loss and muscle weakening. Thankfully, strength training has been shown to help minimize these changes (with nutrition of course). By building and maintaining muscle through regular resistance exercises, we can improve metabolism, stabilize weight, and maintain strong bones. These benefits work together to improve energy levels, reduce feelings of sluggishness, and boost overall resilience.
Adding quality protein to your diet is equally important. As we age, our muscles require more protein to repair and rebuild, especially when hormonal changes are affecting muscle mass. Protein not only supports muscle retention, but it also helps regulate blood sugar and energy levels, reducing the mood swings and fatigue that can come with perimenopause. Protein-rich foods like grass-fed/antibiotic/hormone free meats, fish, eggs, beans, and nuts are great to incorporate into each meal. Many health professionals recommend aiming for 20–30 grams of protein per meal to keep muscles and energy levels stable. <–and per my own body and many nutrition clients…I agree.
Together, strength training and a protein-rich diet can help us feel stronger and more in control of our bodies during perimenopause. Even short, regular workouts with weights or resistance bands, combined with balanced meals, can lead to significant improvements in both physical and mental well-being.
I also want to throw in here….we cannot avoid aging. Our bodies WILL change, shift, and look/feel different. It has to happen. It’s life. What we shoot for is not to eliminate the process, but rather feel less crappy as we move through these seasons.
Please know you’re not alone in navigating these changes, and there are simple, practical ways to feel better and maintain your vitality through this stage of life.
Need support? Hit reply or click the HERE to schedule a 1:1 with me.
Yours,
Ashley Kates