1.Strength Training
Strength training (or resistance training) is important for women of all ages.
Strength training is especially important during perimenopause and after periods stop.
As hormone levels fluctuate and the body goes through physical changes, building strength can help to prevent weakened bones, muscles, and joints.
Strength training also helps manage symptoms by:
Reducing stress
Improving balance and mobility
Boosting energy and moods
2.Sleep
Getting into a good sleep routine can make a massive difference
Shut the Kitchen a few hours before bed
limit caffeine during the day
Have a wind down hour
3.Stress
Try to avoid stress as much as you can
Get out in nature
Practise deep breathing
Write in a journal
Plan your weeks
4.Good Protein
Add good quality lean protein to your meals
Add beans and pulses
5.Alcohol
Avoid excessive alcohol
Alcohol can raise stress levels and adds toxins to the body which the liver then has to work to remove, rather than spending more time regulating our hormones
Have a few non alcoholic days
6.Avoid Sugar
Sugar is a toxin, it has no nutritional value
It can create cravings, raise stress in the body as well as leading to weight increases
Try to have some sugar free days and add fruit to your daily routine
7.Water
Water has so many benefits
If you are hydrated your cells and muscles can cope much better, alleviating headaches and lethargy
Keep a bottle handy to sip all day
8.Avoid processed foods
Processed foods usually have high sugar and salt
Try to batch cook and freeze to avoid reaching for the processed foods
9.Avoid late night eating
Late night eating can make your digestive system go into overtime just as you are about to go to sleep which can disrupt your sleep and also stop your body from fully resting, plus adding weight gain as you wont be doing anything to burn it off
Try to eat 3 good meals a day to avoid feeling hungry at night
10.Mix up your food
Take some time to plan your meals each week and mix them up to make sure you are having a good balance of nutrients
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