September 13, 2025 • 20 mins
Perimenopause affects every woman at some point in life but often doesn't get the attention it deserves, with symptoms like hot flashes, mood swings, and sleep issues starting as early as our late 30s. As women, we need to advocate for ourselves during this transition and find providers who listen to our concerns rather than dismissing them as normal aging.
• Perimenopause usually begins in early to mid-40s, though some women notice changes in their late 30s
• Hispanic women reach menopause around age 49 on average, slightly earlier than the general US population at 51
• High sugar and refined carbs can worsen insulin resistance and hot flashes
• Alcohol and caffeine often trigger hot flashes and disrupt sleep
• Protein and fiber become especially important during this transition to maintain muscle mass and metabolism
• Phytoestrogens in foods like flaxseed, soy, and legumes may help reduce hot flashes
• Track your symptoms to identify patterns and bring these notes to doctor appointments
• Don't hesitate to get a second opinion if your provider doesn't take your concerns seriously
• Balance your plate with protein, colorful vegetables, and whole grains at each meal
• Strength training at least three times weekly helps protect bone density and muscle mass
If today's episode resonated with you, I'd love for you to share it with a friend, subscribe to the podcast, and connect with me for more resources.
Listen to Dr. Makhija's podcast on Peri and menopause here
Thank you for listening. Please subscribe to this podcast and share with a friend. If you would like to know more about my services, please message at fueledbyleo@gmail.com
My YouTube Channel https://www.youtube.com/channel/UC0SqBP44jMNYSzlcJjOKJdg
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hey, hey everybody, I'm excited to be here.
I feel like I haven't recordedin a month, it's probably been
two or three weeks so I'mexcited to record today and
excited to share some thoughtson this topic, just because you
(00:21):
know, I've been thinking aboutit more and more and I spoke to
a great and amazingendocrinologist Shout out to Dr
Makija.
She is a local doctor and so wehad really good conversations
and I've been listening to herpodcast, which I love the name
to Hormones and Hope, I thinkit's called, so check it out.
(00:44):
But we talked aboutperimenopause, right.
More so because you know she'sseen clients that come to her
because of those reasons.
I'm seeing clients, too, on myend that ask more about that and
, I think, because there's a lotmore information about
(01:05):
perimenopause, right, I thinkit's definitely.
It's a term that's been therefor years, decades maybe but
there has been more focus on it,which I'm so thankful and
grateful that more people, moreproviders, are talking about it,
because essentially, we all, aswomen, are going to go through
(01:26):
it.
However, we do feel that thereis more research that needs to
be done, more advocacy right,and, as women too right,
advocating for ourselves and ifsomething doesn't feel right
that we find the answers that wewant right.
So, anyway, welcome back toSimple Nutrition Insights.
(01:47):
I'm your host, leonila Campos,registered dietitian, and today
we are diving into the topicthat impacts every woman at some
point in her life but oftendoesn't get the attention it
deserves perimenopause.
Perimenopause to start with thedefinition is the transition
before menopause, when ourhormones start to shift and
(02:07):
change.
This stage can last severalyears and brings with it
symptoms like hot flashes, moodswings, sleep problems and
changes in body composition.
My goal today, as a dietitian,is to break these down in a way
that feels clear, supportive andpractical, so that you can walk
(02:27):
away with tools to take care ofyour health during this stage
of life.
So when does perimenopauseactually start?
For most women, it begins in theearly to mid-40s, though some
may notice changes in their late30s.
On average, perimenopause lastsanywhere from 4 to 10 years
before menopause, which isofficially defined as going 12
(02:51):
months or a year without amenstrual cycle.
For Hispanic women, the averageage of menopause is about 49
years old, which is slightlyyounger than the overall US
average population of women ofage 51.
That means that many Hispanicwomen may begin experiencing
perimenopause symptoms in theirearly 40s, sometimes even late
(03:14):
30s, and, while every woman'sjourney is different, knowing
this range can help you betterunderstand what might be
happening in your body.
Now I'm not going to go overand to induce, you know,
premenopause or menopause thathappens because of hysterectomy
(03:35):
or other hormonal changes that,essentially, are induced for
some kind of reason.
I think it's important tounderstand that, if that is the
case, right, noticing thesymptoms and not just saying, oh
, you know, it's nothing.
Right, if you had, you know, ahysterectomy or anything that
has changed your hormones at anearly age, that this essentially
(03:58):
symptoms perimenopause canstart at a younger age.
Now, I think about this interms of, like, my ethnicity and
race.
Right, as a Hispanic woman thatyou know when I read these
numbers, you know, late 30s, I'mpretty close to that age and so
(04:18):
, yes, I'm definitely morepassionate about, okay, what are
we doing to help just women ingeneral, women that are going to
start going through thesepremenopause, getting into
menopause?
Right, because we do see andI'm seeing more changes, more
drastic changes in hormones andjust the effect that it has in
our bodies and our nutrition andour well-being and our mental
(04:41):
health.
So it affects us in so manyways right, it's entirely.
Our entire life essentially canchange.
So, yes, I'm definitely gettingmore passionate about it
because I do feel for mypatients right, and I'm sure as
I go into it myself, I am goingto have even more of a deeper
(05:04):
understanding as to what it isright.
But nutrition plays a huge rolein how we experience
perimenopause.
Some foods and drinks canactually make symptoms worse,
while others can help thetransition.
So we're going to talk aboutthese.
Let's start with what can makethings a bit harder.
(05:24):
Let's start with what can makethings a bit harder.
Diets, you know, foods that arehigher in sugar and refined
carbohydrates can worsen insulinresistance, leading to energy
crashes, weight gain and moreintense hot flashes.
Alcohol and caffeine can alsotrigger hot flashes, night
(05:46):
sweats and disrupt your sleep,and so if your meals and most of
your foods are coming higher inthese foods, that's where we
can start right, startimplementing some of these
healthier changes that we'regoing to talk about.
And if the diet is low incalcium, vitamin D and omega-3s,
there's definitely more of ahigher risk, more vulnerability
to bone loss, more of a higherrisk, more vulnerability to bone
(06:10):
loss, osteoporosis and hearthealth changes that often come
with this stage.
Now let's focus on what helpsright, and I think this is the
area where we can really payattention and focus on right,
because this is where we canmake the most impact.
Protein and fiber are your bestfriends and I think there's
definitely a higher emphasis onit, not to say that the other
(06:31):
macronutrients and minerals andvitamins are not important
Absolutely, and I always talkabout balancing the meals,
making sure that you're gettinga variety of the different five
food groups just to maximizeyour nutrition, to make sure
that you're getting a lot ofnutrients that your body needs.
But, as we are going into thisphase, right, this stage also
(06:57):
making sure that you're gettingenough protein and enough fiber,
because they support yourmetabolism.
They help you feel satiated andprotect your muscle mass.
Omega-3 fatty acids, magnesiumand B vitamins help with mood
inflammation and brain health,and phytoestrogens, which are
natural plant compounds found infoods like flaxseed, soy and
(07:21):
legumes, can provide mildestrogen-like effects and may
reduce hot flashes for somewomen.
Not to say that we should fearsoy right and I think I've done
an episode on it.
It's completely different rightand so, no, don't worry about,
don't fear soy right, unless youknow if there are specific
reasons why you should avoid it,but soy can actually help right
(07:44):
with some of these symptoms, aswell as flaxseed and legumes
like lentils.
So those are some of the thingsto keep in mind Oftentimes when
I have clients or patientscoming to see me.
These nutrients are lacking,right.
We don't add enough omega-3sright, coming from either fatty
(08:06):
fish or from our plant sourceslike ground flaxseed or hemp
seeds.
We don't add enough walnuts.
Right for our selenium ormagnesium.
We are not adding enoughcalcium-rich foods or vitamin
D-rich foods or enough plantsources to help with
inflammation, right.
So that alone right, makingsome changes there can really
(08:29):
impact and help our overallhealth as we are going through
this stage.
One of the most important thingsI want you to hear today is
this advocate for yourself, andI mentioned this at the
beginning.
You know your body more thananyone else in this world, right
, and so if something doesn'tfeel right, or if something you
(08:51):
know, if something has changedand you don't know why, right.
I think it's important toeither investigate more, find
the root cause or find a teamthat listens to you.
So many women are dismissedwhen they bring up perimenopause
symptoms.
It's not all in your head andyou don't just have to tough it
(09:16):
out, right?
That is just insane how this isnot helping us, right?
So, if someone tells you thatyou definitely need to find more
support somewhere else becausethis is not helping you, right?
So here are a few ways you canadvocate for your health.
Start tracking your symptoms.
I think this is the best way tofind trends to figure out.
(09:40):
Okay, is this just temporary?
Is this only happening atcertain times or certain weeks?
Temporary?
Is this only happening atcertain times or certain weeks?
Tracking your symptoms is goingto help you figure out a
pattern.
If there is any, whether that'shot flashes, mood changes,
sleep patterns or cycle changesright, that can give you a lot
of information and insights.
(10:00):
So, definitely start trackingyour symptoms.
Bring those notes to yourdoctor's appointment Also,
because, you know, sometimes wethink, oh, I'm going to remember
, I'll try to ask this questionwhen I go see my doctor.
Oftentimes the appointment goesreally fast and we have a
million of other things thatwe're thinking about, that what
(10:21):
we wanted to ask, we actuallyforgot to ask.
So bring those notes, bringsome questions that you're
thinking about, that you want toask your doctor, just so that
we have them in front of you andyou can talk to your doctor
about them, ask questions aboutboth hormone and non-hormone
treatment options.
If you have a chance, head overto listen to Dr Makija and I'll
(10:43):
make sure to add it in the shownotes podcast because she has
interviewed several experts onhormones, on perimenopause and
menopause and I think it'simportant to understand the
science and understand whatoptions you have and not to fear
or I should not be on hormonereplacement therapy or whatever
(11:04):
the treatment is, if we don'thave actual information that
shows what essentially we need.
If your provider doesn't takeyour concerns seriously, it's
completely okay to get a secondopinion.
You have the absolute right andI tell this to my clients all
the time.
If you're not getting thetreatment and the response that
(11:25):
you are wanting or you're notgetting your concerns answered
right, but you're not gettinglisten you know your provider is
not listening to you it'stotally okay to find a new
provider.
Same thing with my patients,right, like if.
If you feel that we're not agood fit and you feel that you
know you do better working withsomeone else, please let me know
(11:45):
.
Right, I have a ton ofcolleagues of mine that I can
refer you to.
If you find your own that worksbest for you, that's okay too.
Essentially, I'm here tosupport you, right?
So you have to feel thatsupport and that rapport with
your providers to the pointwhere you feel like I can tell
you anything right, withoutjudgment.
Remember, you know your bodybest.
(12:05):
You deserve a healthcareprovider who listens and
supports you.
So we are going through thisepisode quite quickly, right,
and at one point I am going toask Dr Makija to come to the
podcast and we can talk moreabout these.
But I really wanted to talkabout you know, this stage of
our lives Again, because themore I see myself going through
(12:30):
it right, and knowing that weneed more resources, we need
more support, and knowing thatit's not only in our head or
it's not because we're justaging and getting older, then we
should have to struggle withthese things.
Right, there is help and thereare solutions and interventions
that we can test and try to makesure that we are not feeling
(12:53):
horrible all the time.
I talked to some patients thatsay you know, the hot flashes
are horrible, or I'm notsleeping anymore, I'm having
aches and pains that I wasn'thaving before.
So, figuring out what the planis going to be at least gives us
some hope, essentially Okay.
So before we wrap up, I want toleave you with some practical,
(13:16):
easy-to-use tips you can startapplying right now.
If you're driving, if you'remultitasking, don't worry, come
back to the episode, come backto the show notes and you can
write them down and you canpractice them or listen to the
episode however many times youwant to.
First thing, balance your plate.
Aim for protein, colorfulveggies and healthy whole grain
(13:38):
carbs at each meal.
Essentially, this is my 3-2-1method right, let's try to add
some protein with each meal andlet's try to add some vegetables
, or a mix of veggies and fruit.
Right, for that fiber, forthose antioxidants, for those
phytochemicals that are going tohelp us with inflammation, and
our whole grains.
Right, to give us some of thatenergy that our bodies need.
(13:59):
We have a balanced meal there,right?
So think of it.
The way that I explain it to myclients is, when you sit down to
eat, ask yourself the questionhow many food groups do I have
on this plate?
And if I don't have enough, ifit's not a balanced plate, what
can I add to this plate?
Right?
(14:19):
Sometimes I hear you know, Ihad pizza.
I shouldn't have pizza, butmaybe that's all there was
available, right so?
But what if we have a salad mix?
What if we have some veggies inthe fridge or, you know, some
chopped fruit?
We can still add that to addnutrients and to add nutrition
to our meal, right.
So think of your meals not aslike I should or should not have
(14:40):
something, but more so.
How balanced is this meal?
And if it's lacking somebalance, what can I add?
What can I add to this meal tomake it more balanced, to get
more of those nutrients that mybody needs?
Stay hydrated Drink waterthroughout the day.
Herbal teas are a great optionif you're cutting back on
caffeine.
(15:00):
Explore other things, otherflavorings, infusing your water,
freezing some flavor water,agua fresca on, like your ice
cube maker, so that way you know, when you use your ice cubes,
you have some flavor in yourwater.
Try different tea combinations,right, or different tea
(15:22):
infusions that can also helpwith staying hydrated.
Snack smart Choose snacks thatare balanced, too, right.
Healthy fats, like avocados,nuts and seeds with some protein
.
Greek yogurt, cottage cheese,aromame or sliced deli meat.
If you are eating animalproteins, you can even do the
(15:44):
Greek style yogurt, right thatis high in protein but it's
plant-based.
For example, you can do appleswith peanut butter, aromame with
cucumbers, or baby carrots withhummus, or tzatziki, greek
yogurt with some blueberries andground flaxseed.
There's endless combinationsthat we can have just thinking
(16:05):
of, like okay, I want to add aprotein or a healthy fat with
this snack and a fruit or avegetable, right.
So think of it.
Visualize your snacks that way.
Move your body.
I did an episode on how fast aswe age specifically women how
fast we lose muscle mass andbone density.
And in perimenopause andmenopause, this is also one of
(16:28):
the reasons why we start to losethat muscle mass and bone
density is because of thehormonal changes.
Strength training supports ourbones and our metabolism and our
lean body mass.
So anything that is going touse your muscles it could be
your body weight, it could beresistance bands, it could be
anything essentially that youare going to.
(16:49):
You're going to use yourmuscles.
Try to add it right.
Aim for at least three times aweek.
If you're able to do it moreoften, even better.
Don't think of movement as achore, right, or like another
thing on my to-do list, but moreso as an opportunity to help
your body get stronger, becauseas you age, you don't want to
(17:12):
feel weak and lose your balance.
You lose your flexibility,because that's when we get in
trouble, right.
That's when we start to walkwobbly and we can fall and we
can hurt ourselves.
And because we are alreadylosing muscle mass and bone
density and we can hurtourselves.
And because we are alreadylosing muscle mass and bone
density, now we are at a higherrisk of breaking something and
(17:32):
the recovery is going to be evenlonger.
So think of exercise andmovement as an opportunity to
make your body stronger and tocreate more stronger bones and
to add more lean body mass.
Prioritize sleep yes, totallyget it.
(17:52):
I know if we're having thesehormonal imbalances, we might
not get good sleep, trying tofigure out why that is.
If it's, you know, if we'respending the night on our phones
or with technology or you know,just not prioritizing sleep.
I think we can start there.
Create a calming bedtimeroutine Don't use your phone,
(18:14):
don't answer emails, because ifsomething is going to make you
upset now, you're, all you know,worked up and it's harder to go
to sleep that way.
Limit alcohol and screen timebefore bedtime, because that
actually distorts the quality ofyour sleep, and so we
oftentimes don't get goodquality sleep right, because
your body is working hard to getrid of it.
(18:37):
Try phytoestrogens, add groundflax seeds to your oatmeal or
smoothie.
Try salt milk or soy,milk-based yogurts or aromame,
or enjoy, yeah, aromame as asnack.
Those are some other ways toadd on these type of
phytoestrogens that can helpwith some of the hot flashes.
But remember, small, consistentchanges add up.
(19:00):
These habits not only supportyour hormone health, but also
your energy, your mood andlong-term well-being.
It's okay if you feel like, ohmy gosh, there's so much that I
have to do.
Just start small, start withone simple change and then go
from there.
So, to recap, perimenopauseusually begins in our early
(19:22):
mid-40s, sometimes earlier, andfor Hispanic women it often
starts on the younger side.
Nutrition, lifestyle and theright healthcare support can
make a world of difference inhow you experience this stage of
life.
Remember you do not have to gothrough this alone.
Advocate for yourself.
Nourish your body withsupportive foods.
(19:43):
It makes small, sustainablelifestyle changes that work for
you.
If today's episode resonatedwith you, I'd love for you to
share it with a friend.
Subscribe to the podcast andconnect with me for more
resources.
You are not alone in thisjourney, and together we can
make this stitch one ofempowerment and strength.
Thank you so much for tuning in, guys, and I'll see you next
(20:05):
time on Simple NutritionInsights.
Take care, bye-bye.
Hey, hey everybody, I'm excited to be here.
I feel like I haven't recordedin a month, it's probably been
two or three weeks so I'mexcited to record today and
excited to share some thoughtson this topic, just because you
(00:21):
know, I've been thinking aboutit more and more and I spoke to
a great and amazingendocrinologist Shout out to Dr
Makija.
She is a local doctor and so wehad really good conversations
and I've been listening to herpodcast, which I love the name
to Hormones and Hope, I thinkit's called, so check it out.
(00:44):
But we talked aboutperimenopause, right.
More so because you know she'sseen clients that come to her
because of those reasons.
I'm seeing clients, too, on myend that ask more about that and
, I think, because there's a lotmore information about
(01:05):
perimenopause, right, I thinkit's definitely.
It's a term that's been therefor years, decades maybe but
there has been more focus on it,which I'm so thankful and
grateful that more people, moreproviders, are talking about it,
because essentially, we all, aswomen, are going to go through
(01:26):
it.
However, we do feel that thereis more research that needs to
be done, more advocacy right,and, as women too right,
advocating for ourselves and ifsomething doesn't feel right
that we find the answers that wewant right.
So, anyway, welcome back toSimple Nutrition Insights.
(01:47):
I'm your host, leonila Campos,registered dietitian, and today
we are diving into the topicthat impacts every woman at some
point in her life but oftendoesn't get the attention it
deserves perimenopause.
Perimenopause to start with thedefinition is the transition
before menopause, when ourhormones start to shift and
(02:07):
change.
This stage can last severalyears and brings with it
symptoms like hot flashes, moodswings, sleep problems and
changes in body composition.
My goal today, as a dietitian,is to break these down in a way
that feels clear, supportive andpractical, so that you can walk
(02:27):
away with tools to take care ofyour health during this stage
of life.
So when does perimenopauseactually start?
For most women, it begins in theearly to mid-40s, though some
may notice changes in their late30s.
On average, perimenopause lastsanywhere from 4 to 10 years
before menopause, which isofficially defined as going 12
(02:51):
months or a year without amenstrual cycle.
For Hispanic women, the averageage of menopause is about 49
years old, which is slightlyyounger than the overall US
average population of women ofage 51.
That means that many Hispanicwomen may begin experiencing
perimenopause symptoms in theirearly 40s, sometimes even late
(03:14):
30s, and, while every woman'sjourney is different, knowing
this range can help you betterunderstand what might be
happening in your body.
Now I'm not going to go overand to induce, you know,
premenopause or menopause thathappens because of hysterectomy
(03:35):
or other hormonal changes that,essentially, are induced for
some kind of reason.
I think it's important tounderstand that, if that is the
case, right, noticing thesymptoms and not just saying, oh
, you know, it's nothing.
Right, if you had, you know, ahysterectomy or anything that
has changed your hormones at anearly age, that this essentially
(03:58):
symptoms perimenopause canstart at a younger age.
Now, I think about this interms of, like, my ethnicity and
race.
Right, as a Hispanic woman thatyou know when I read these
numbers, you know, late 30s, I'mpretty close to that age and so
(04:18):
, yes, I'm definitely morepassionate about, okay, what are
we doing to help just women ingeneral, women that are going to
start going through thesepremenopause, getting into
menopause?
Right, because we do see andI'm seeing more changes, more
drastic changes in hormones andjust the effect that it has in
our bodies and our nutrition andour well-being and our mental
(04:41):
health.
So it affects us in so manyways right, it's entirely.
Our entire life essentially canchange.
So, yes, I'm definitely gettingmore passionate about it
because I do feel for mypatients right, and I'm sure as
I go into it myself, I am goingto have even more of a deeper
(05:04):
understanding as to what it isright.
But nutrition plays a huge rolein how we experience
perimenopause.
Some foods and drinks canactually make symptoms worse,
while others can help thetransition.
So we're going to talk aboutthese.
Let's start with what can makethings a bit harder.
(05:24):
Let's start with what can makethings a bit harder.
Diets, you know, foods that arehigher in sugar and refined
carbohydrates can worsen insulinresistance, leading to energy
crashes, weight gain and moreintense hot flashes.
Alcohol and caffeine can alsotrigger hot flashes, night
(05:46):
sweats and disrupt your sleep,and so if your meals and most of
your foods are coming higher inthese foods, that's where we
can start right, startimplementing some of these
healthier changes that we'regoing to talk about.
And if the diet is low incalcium, vitamin D and omega-3s,
there's definitely more of ahigher risk, more vulnerability
to bone loss, more of a higherrisk, more vulnerability to bone
(06:10):
loss, osteoporosis and hearthealth changes that often come
with this stage.
Now let's focus on what helpsright, and I think this is the
area where we can really payattention and focus on right,
because this is where we canmake the most impact.
Protein and fiber are your bestfriends and I think there's
definitely a higher emphasis onit, not to say that the other
(06:31):
macronutrients and minerals andvitamins are not important
Absolutely, and I always talkabout balancing the meals,
making sure that you're gettinga variety of the different five
food groups just to maximizeyour nutrition, to make sure
that you're getting a lot ofnutrients that your body needs.
But, as we are going into thisphase, right, this stage also
(06:57):
making sure that you're gettingenough protein and enough fiber,
because they support yourmetabolism.
They help you feel satiated andprotect your muscle mass.
Omega-3 fatty acids, magnesiumand B vitamins help with mood
inflammation and brain health,and phytoestrogens, which are
natural plant compounds found infoods like flaxseed, soy and
(07:21):
legumes, can provide mildestrogen-like effects and may
reduce hot flashes for somewomen.
Not to say that we should fearsoy right and I think I've done
an episode on it.
It's completely different rightand so, no, don't worry about,
don't fear soy right, unless youknow if there are specific
reasons why you should avoid it,but soy can actually help right
(07:44):
with some of these symptoms, aswell as flaxseed and legumes
like lentils.
So those are some of the thingsto keep in mind Oftentimes when
I have clients or patientscoming to see me.
These nutrients are lacking,right.
We don't add enough omega-3sright, coming from either fatty
(08:06):
fish or from our plant sourceslike ground flaxseed or hemp
seeds.
We don't add enough walnuts.
Right for our selenium ormagnesium.
We are not adding enoughcalcium-rich foods or vitamin
D-rich foods or enough plantsources to help with
inflammation, right.
So that alone right, makingsome changes there can really
(08:29):
impact and help our overallhealth as we are going through
this stage.
One of the most important thingsI want you to hear today is
this advocate for yourself, andI mentioned this at the
beginning.
You know your body more thananyone else in this world, right
, and so if something doesn'tfeel right, or if something you
(08:51):
know, if something has changedand you don't know why, right.
I think it's important toeither investigate more, find
the root cause or find a teamthat listens to you.
So many women are dismissedwhen they bring up perimenopause
symptoms.
It's not all in your head andyou don't just have to tough it
(09:16):
out, right?
That is just insane how this isnot helping us, right?
So, if someone tells you thatyou definitely need to find more
support somewhere else becausethis is not helping you, right?
So here are a few ways you canadvocate for your health.
Start tracking your symptoms.
I think this is the best way tofind trends to figure out.
(09:40):
Okay, is this just temporary?
Is this only happening atcertain times or certain weeks?
Temporary?
Is this only happening atcertain times or certain weeks?
Tracking your symptoms is goingto help you figure out a
pattern.
If there is any, whether that'shot flashes, mood changes,
sleep patterns or cycle changesright, that can give you a lot
of information and insights.
(10:00):
So, definitely start trackingyour symptoms.
Bring those notes to yourdoctor's appointment Also,
because, you know, sometimes wethink, oh, I'm going to remember
, I'll try to ask this questionwhen I go see my doctor.
Oftentimes the appointment goesreally fast and we have a
million of other things thatwe're thinking about, that what
(10:21):
we wanted to ask, we actuallyforgot to ask.
So bring those notes, bringsome questions that you're
thinking about, that you want toask your doctor, just so that
we have them in front of you andyou can talk to your doctor
about them, ask questions aboutboth hormone and non-hormone
treatment options.
If you have a chance, head overto listen to Dr Makija and I'll
(10:43):
make sure to add it in the shownotes podcast because she has
interviewed several experts onhormones, on perimenopause and
menopause and I think it'simportant to understand the
science and understand whatoptions you have and not to fear
or I should not be on hormonereplacement therapy or whatever
(11:04):
the treatment is, if we don'thave actual information that
shows what essentially we need.
If your provider doesn't takeyour concerns seriously, it's
completely okay to get a secondopinion.
You have the absolute right andI tell this to my clients all
the time.
If you're not getting thetreatment and the response that
(11:25):
you are wanting or you're notgetting your concerns answered
right, but you're not gettinglisten you know your provider is
not listening to you it'stotally okay to find a new
provider.
Same thing with my patients,right, like if.
If you feel that we're not agood fit and you feel that you
know you do better working withsomeone else, please let me know
(11:45):
.
Right, I have a ton ofcolleagues of mine that I can
refer you to.
If you find your own that worksbest for you, that's okay too.
Essentially, I'm here tosupport you, right?
So you have to feel thatsupport and that rapport with
your providers to the pointwhere you feel like I can tell
you anything right, withoutjudgment.
Remember, you know your bodybest.
(12:05):
You deserve a healthcareprovider who listens and
supports you.
So we are going through thisepisode quite quickly, right,
and at one point I am going toask Dr Makija to come to the
podcast and we can talk moreabout these.
But I really wanted to talkabout you know, this stage of
our lives Again, because themore I see myself going through
(12:30):
it right, and knowing that weneed more resources, we need
more support, and knowing thatit's not only in our head or
it's not because we're justaging and getting older, then we
should have to struggle withthese things.
Right, there is help and thereare solutions and interventions
that we can test and try to makesure that we are not feeling
(12:53):
horrible all the time.
I talked to some patients thatsay you know, the hot flashes
are horrible, or I'm notsleeping anymore, I'm having
aches and pains that I wasn'thaving before.
So, figuring out what the planis going to be at least gives us
some hope, essentially Okay.
So before we wrap up, I want toleave you with some practical,
(13:16):
easy-to-use tips you can startapplying right now.
If you're driving, if you'remultitasking, don't worry, come
back to the episode, come backto the show notes and you can
write them down and you canpractice them or listen to the
episode however many times youwant to.
First thing, balance your plate.
Aim for protein, colorfulveggies and healthy whole grain
(13:38):
carbs at each meal.
Essentially, this is my 3-2-1method right, let's try to add
some protein with each meal andlet's try to add some vegetables
, or a mix of veggies and fruit.
Right, for that fiber, forthose antioxidants, for those
phytochemicals that are going tohelp us with inflammation, and
our whole grains.
Right, to give us some of thatenergy that our bodies need.
(13:59):
We have a balanced meal there,right?
So think of it.
The way that I explain it to myclients is, when you sit down to
eat, ask yourself the questionhow many food groups do I have
on this plate?
And if I don't have enough, ifit's not a balanced plate, what
can I add to this plate?
Right?
(14:19):
Sometimes I hear you know, Ihad pizza.
I shouldn't have pizza, butmaybe that's all there was
available, right so?
But what if we have a salad mix?
What if we have some veggies inthe fridge or, you know, some
chopped fruit?
We can still add that to addnutrients and to add nutrition
to our meal, right.
So think of your meals not aslike I should or should not have
(14:40):
something, but more so.
How balanced is this meal?
And if it's lacking somebalance, what can I add?
What can I add to this meal tomake it more balanced, to get
more of those nutrients that mybody needs?
Stay hydrated Drink waterthroughout the day.
Herbal teas are a great optionif you're cutting back on
caffeine.
(15:00):
Explore other things, otherflavorings, infusing your water,
freezing some flavor water,agua fresca on, like your ice
cube maker, so that way you know, when you use your ice cubes,
you have some flavor in yourwater.
Try different tea combinations,right, or different tea
(15:22):
infusions that can also helpwith staying hydrated.
Snack smart Choose snacks thatare balanced, too, right.
Healthy fats, like avocados,nuts and seeds with some protein
.
Greek yogurt, cottage cheese,aromame or sliced deli meat.
If you are eating animalproteins, you can even do the
(15:44):
Greek style yogurt, right thatis high in protein but it's
plant-based.
For example, you can do appleswith peanut butter, aromame with
cucumbers, or baby carrots withhummus, or tzatziki, greek
yogurt with some blueberries andground flaxseed.
There's endless combinationsthat we can have just thinking
(16:05):
of, like okay, I want to add aprotein or a healthy fat with
this snack and a fruit or avegetable, right.
So think of it.
Visualize your snacks that way.
Move your body.
I did an episode on how fast aswe age specifically women how
fast we lose muscle mass andbone density.
And in perimenopause andmenopause, this is also one of
(16:28):
the reasons why we start to losethat muscle mass and bone
density is because of thehormonal changes.
Strength training supports ourbones and our metabolism and our
lean body mass.
So anything that is going touse your muscles it could be
your body weight, it could beresistance bands, it could be
anything essentially that youare going to.
(16:49):
You're going to use yourmuscles.
Try to add it right.
Aim for at least three times aweek.
If you're able to do it moreoften, even better.
Don't think of movement as achore, right, or like another
thing on my to-do list, but moreso as an opportunity to help
your body get stronger, becauseas you age, you don't want to
(17:12):
feel weak and lose your balance.
You lose your flexibility,because that's when we get in
trouble, right.
That's when we start to walkwobbly and we can fall and we
can hurt ourselves.
And because we are alreadylosing muscle mass and bone
density and we can hurtourselves.
And because we are alreadylosing muscle mass and bone
density, now we are at a higherrisk of breaking something and
(17:32):
the recovery is going to be evenlonger.
So think of exercise andmovement as an opportunity to
make your body stronger and tocreate more stronger bones and
to add more lean body mass.
Prioritize sleep yes, totallyget it.
(17:52):
I know if we're having thesehormonal imbalances, we might
not get good sleep, trying tofigure out why that is.
If it's, you know, if we'respending the night on our phones
or with technology or you know,just not prioritizing sleep.
I think we can start there.
Create a calming bedtimeroutine Don't use your phone,
(18:14):
don't answer emails, because ifsomething is going to make you
upset now, you're, all you know,worked up and it's harder to go
to sleep that way.
Limit alcohol and screen timebefore bedtime, because that
actually distorts the quality ofyour sleep, and so we
oftentimes don't get goodquality sleep right, because
your body is working hard to getrid of it.
(18:37):
Try phytoestrogens, add groundflax seeds to your oatmeal or
smoothie.
Try salt milk or soy,milk-based yogurts or aromame,
or enjoy, yeah, aromame as asnack.
Those are some other ways toadd on these type of
phytoestrogens that can helpwith some of the hot flashes.
But remember, small, consistentchanges add up.
(19:00):
These habits not only supportyour hormone health, but also
your energy, your mood andlong-term well-being.
It's okay if you feel like, ohmy gosh, there's so much that I
have to do.
Just start small, start withone simple change and then go
from there.
So, to recap, perimenopauseusually begins in our early
(19:22):
mid-40s, sometimes earlier, andfor Hispanic women it often
starts on the younger side.
Nutrition, lifestyle and theright healthcare support can
make a world of difference inhow you experience this stage of
life.
Remember you do not have to gothrough this alone.
Advocate for yourself.
Nourish your body withsupportive foods.
(19:43):
It makes small, sustainablelifestyle changes that work for
you.
If today's episode resonatedwith you, I'd love for you to
share it with a friend.
Subscribe to the podcast andconnect with me for more
resources.
You are not alone in thisjourney, and together we can
make this stitch one ofempowerment and strength.
Thank you so much for tuning in, guys, and I'll see you next
(20:05):
time on Simple NutritionInsights.
Take care, bye-bye.
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