In Naturopathic medicine we view perimenopause as a natural transitional stage in life that is inevitable, but doesn’t need to be uncomfortable or difficult. As the reproductive system begins to transition toward ovulation ceasing, our hormones can begin to change and shift which will cause us to experience symptomatic changes. Did you know that menopause timing can be genetically influenced? We see that a lot of women will transition to menopause at a very similar time to their maternal family (mum, grandma etc).
As we know the main hormone that influences menopausal symptoms is oestrogen, focussing on supporting oestrogen levels and the balancing hormone progesterone, can reduce any issues related to bone density, energy, sleep, metabolism and brain health.
Other organs/systems which often change during this phase are the liver, thyroid and digestive system, so it is important to support these areas of the body too.
Our top four nutrients to support an easy transition through menopause:
ONE – Essential Fatty Acids
Essential fats can assist specifically with menopausal hot flushes. Essential fats such as EPA and DHA influence neurotransmitter activity and especially serotonin synthesis. Being anti-inflammatory, they can also protect the brain and support cognitive function.
Food sources:
- Fatty fish such as salmon, mackerel, sardines, oysters, any small fish with bones (also a great source of calcium)
- Hemp seeds, chia seeds, walnuts, tahini
- Seabuckthorn oil, rosehip and evening primrose
TWO – Zinc
Zinc is an important mineral for structural integrity of the body, including your skin, hair, nails and skeletal system. When oestrogen starts to decline there is often a loss of zinc through urine, which can lead to zinc deficiency. Zinc is also helpful to prevent bone density loss or conditions such as osteoporosis.
Food sources:
- Oysters, shellfish
- Lentils, chickpeas, pumpkin seeds, pine nuts
- Dark chocolate
THREE – B Vitamins
B group vitamins are essential nutrients for the nervous system and sex hormones, so can support the hormonal fluctuations that come in this phase. Vitamin B6 is an essential nutrient for liver detoxification and glutathione production (the master antioxidant), energy systems and neurotransmitters such as serotonin and dopamine. Therefore making it a great nutrient to improve sleep, mood, motivation, energy and overall brain function.
Food sources:
- Beef liver (most organ meats), tuna, salmon, chickpeas, potatoes, avocado
FOUR – Vitamin D
Vitamin D is incredibly important for hormone regulation, immunity, mood and skin. Vitamin D also supports calcium absorption into the bone which is protective to bone mineral density. Vitamin D absorption from the sun is actually quite low, especially if you’re wearing SPF and not having sun exposure in the right areas of your body. Think of your lower back, belly and upper thighs as the bodies natural solar panels.
Food sources:
- Eggs, mushrooms
- Cod liver oil, beef liver, salmon, sardines, tuna
Our preference is always to opt for nutrients through your food and using food as medicine, however there are times where extra supplementation may be beneficial. In this case, we recommend you seek guidance from a practitioner to see what is right for you as no two people are the same.
