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Perimenopause weight gain, what you need to know

If you’re over 40 and you’ve started to gain weight without making any major lifestyle changes, you may wonder what’s going on with your body. It can be frustrating when you haven't changed your diet or exercise routine, but the kilos still find a way to creep in anyway. Sudden weight gain during perimenopause, however, isn’t unusual. It’s been estimated that the average weight increase experienced during perimenopause and menopause is around 2-5 kgs. This would have to be the most common complaint from women during perimenopause. Weight gain during your 40s is largely due to a decline in your metabolic rate as well as the hormonal change, in particular a reduction in estrogen. Estrogen keeps your body more insulin sensitive, and progesterone reduces inflammation. So...

Why loving bitter foods is good for you

When it comes to food it can sometimes feel too easy to focus on the sweet and savory while bitter foods are often overlooked in our diet. One of the most harmful shifts in our diet over the past 50 years has been the persistent increase in the sweetness of our foods. This trend has led to a significant consequence: a growing sensitivity or aversion to bitter foods. Bitter foods may not be an obvious first choice, but from a nutritionist, their inclusion in our diet is crucial for maintaining optimal health, gut health, and promoting healthy bile flow. Before going into the benefits of eating bitter foods, let's talk about the importance of bile. Bile is a digestive fluid produced by the liver and stored in...

Is it perimenopause or insulin resistance? Why insulin resistance may be making your perimenopause worse

I've been seeing more and more women in the clinic who are dealing with insulin resistance, and a lot of them aren't even aware of it. Its usually the stubborn weight gain and skin tags that are obvious clues for me. If I suspect insulin resistance, I usually refer them for some blood tests to get a clearer picture.Insulin resistance happens when insulin levels are consistently high. The hormone insulin helps control the amount of sugar (glucose) in the blood. With insulin resistance, the body's cells don't respond normally to insulin. Glucose can't enter the cells as easily, so it builds up in the blood. This can eventually lead to type 2 diabetes. This reduced ability to respond to insulin affects metabolic flexibility, making it harder...

Balancing blood sugar in Perimenopause

I haven’t changed what I eat or how I move but my weight keeps increasing, what is going on? This is such a common question I hear from many women in their 40s and 50s. The weight gain during perimenopause and menopause is one of the most frustrating and confusing elements of this phase in a womens life. Blood sugar balance is the key to avoiding weight gain at any age and is particularly important as we approach this significant phase of life.  The changes in hormones creates an environment in our body where managing blood glucose needs to be done more carefully and thoughtfully. Balancing our blood sugar across the entire day is a game changer for feeling more energised with no energy slumps, less snacking and less...

perimenopause diet

The best foods to eat during perimenopause

Perimenopause is also known as second puberty – it is a time of major transition and hormone recalibration. Some days you may not recognise yourself and feel like you have no control of your body or mood regardless of what you do and it can feel like you are riding a rollercoaster. During perimenopause, the declining levels of progesterone and up and downs of oestrogen can cause a range of symptoms. As our sex hormone production lessens and we may experience physiological changes including weight gain, bloating and indigestion as blood sugar imbalances and digestive issues become common. This is why our diet can make such a difference during this time and why dietary habits may need adjustment to make the transition easier. This time is also referred...

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anti-inflammatory food

Foods that fight inflammation

The more we learn about the role that inflammation plays in overall health, the more we see that some of the best way we can reduce chronic inflammation are simple things we do every day such as food we eat. Inflammation is an essential process for protecting our body. Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading bug, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation protect our health but when inflammation becomes chronic, it can cause long term health issues. Symptoms of chronic inflammation can vary, and present differently in everyone but in general, they can include weight gain, achy joints, puffiness, muscle soreness, anxiety and low mood, bloating and brain...

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Vanilla protein balls

Vanilla Protein Balls1 cup almond meal1/4 cup rolled oats1/3 cup peanut butter2 tbsp chia seeds1 tbsp hemp seeds1/3 cup vanilla protein powder1/4 cup cocoa nibs1 tsp cinnamon1/3 cup waterPlace all ingredients except water into a blender and mix well until combined. Slowly add water to the mixture combines and isn't sticky. Roll mixture into balls and refrigerate...

magnesium food sources

5 Ways Magnesium can help to balance your hormones

Magnesium is my favourite and a superstar mineral & involved in over 300 enzyme responses in our body. Many of these responses impact our natural hormone balance.If you have seen me in clinic you know I love magnesium, especially for women in their 40s. During this significant time of hormonal change our bodies can really benefit from a regular dose of magnesium to support the hormonal changes and create more balance.Stress, alcohol and gut issues are the main culprits that cause magenisum depletion. But also our soils are quite depleted which makes it much harder to obtain enough from plant foods.Rich food sources of magnesium include dark chocolate dark green leafy veg such as spinach Pepitas, flaxseed, almonds, cashews & bananasIf you feel like your hormones are all over...

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Should I try Fasting

Fasting is one of the most ancient and a widespread healing traditions and has lately become popular and mainstream.There are so many benefits to fasting mainly focusing around weight loss. Other benefits that have come out of more recent research include improved insulin resistance, blood pressure, gut health, reduced inflammation and also allowing for cell recovery and tissue rejuvenation.The idea of fasting is to allow the insulin levels to go down far enough and for long enough that we start to burn our fat stores. After a week or so of trialing a fast you may start to notice a difference. Research shows that insulin sensitivity improves. That is, your cells are more sensitive to insulin immediately which means you should find your sugar levels...

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health

How to support your health during Christmas and New Year

Its 5 weeks until Christmas.Whats you plan for supporting your health through this time?Are you thinking its a write off already that will be full of indulgence that is out of your control but you will start a diet in the new year?Its such a common and easy pattern to fall into but it often leads to feelings of helplessness and constant dieting mentality.How about reframing that thought?How about thinking of what you can do and how you will look after yourself over this time. We are out of our normal routines but every time we eat and drink its an opportunity to nourish ourselves and an opportunity to choose health.Remember this. Just because its a time of celebration it doesnt have to mean a sacrifice...

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