Tracking Blood Sugar in Perimenopause: Why a CGM Might Be Your Best Friend?

Perimenopause—the transitional period before menopause—can be a time of great change for women. As hormone levels fluctuate, many experience a wide range of symptoms such as hot flashes, mood swings, irregular periods, and sleep disturbances. But one symptom that often goes unnoticed is the potential impact perimenopause can have on blood sugar regulation.

Could a Continuous Glucose Monitor (CGM) be the answer to better managing these changes? Let's dive into how CGMs work and how they might be particularly helpful during perimenopause.

What is a Continuous Glucose Monitor (CGM)?

A Continuous Glucose Monitor (CGM) is a device that tracks your blood sugar levels throughout the day and night. It consists of a small sensor that is usually placed under the skin (often on the arm or abdomen) to measure glucose levels in real-time. The sensor transmits the data to a mobile app or device, giving you continuous feedback on how your blood sugar levels are fluctuating.

Unlike traditional finger-prick tests that offer a snapshot of your blood glucose levels at a single moment, a CGM provides a full picture of how your glucose levels are changing over hours or even days. This can be especially useful for understanding how certain foods, exercise, stress, or hormones are affecting your body.

The Connection Between Perimenopause and Blood Sugar

During perimenopause, the hormonal fluctuations—especially changes in estrogen and progesterone—can have a significant impact on how your body handles glucose. Estrogen, in particular, plays a role in insulin sensitivity, which is how effectively your body uses insulin to regulate blood sugar levels.

As estrogen levels drop during perimenopause, women may become more prone to insulin resistance, where the body’s cells become less responsive to insulin. This can cause blood sugar levels to spike and fluctuate more than usual. Insulin resistance is often a precursor to Type 2 diabetes, which makes it all the more important to pay attention to blood sugar levels during this stage of life.

Additionally, perimenopause can increase the risk of weight gain, particularly around the abdomen. Abdominal fat is linked to insulin resistance and increased risk of metabolic conditions. With the fluctuating hormones, your body may not process food the same way it used to, leading to more pronounced blood sugar swings. This can contribute to feelings of fatigue, irritability, and even anxiety—common complaints among women in perimenopause.

How a Continuous Glucose Monitor Can Help During Perimenopause

A CGM can offer several benefits when navigating the blood sugar changes that come with perimenopause. Here are some ways it can be especially helpful:

1. Track Blood Sugar Fluctuations

A CGM will provide a detailed, continuous record of your blood glucose levels. With this real-time data, you can better understand how your body responds to different foods, stress, and lifestyle habits during perimenopause. You might notice, for instance, that certain foods cause a bigger blood sugar spike than others or that periods of stress lead to higher glucose levels.

2. Make Informed Dietary Choices

One of the most important lifestyle factors that can impact blood sugar is diet. By using a CGM, you can identify foods that cause your blood sugar to spike or drop significantly. This information allows you to adjust your diet accordingly. Many women in perimenopause find that their body responds differently to carbohydrates and sugars during this time. A CGM will help you pinpoint which foods work best for your body and which ones should be limited.

3. Better Control Over Weight Gain

Weight gain around the belly is a common issue during perimenopause, and it’s often tied to insulin resistance. By monitoring blood glucose levels closely, you can make lifestyle adjustments to avoid sharp glucose spikes and crashes. Keeping your blood sugar more stable could help reduce cravings, promote fat burning, and support healthier weight management.

4. Manage Symptoms Like Mood Swings and Fatigue

Unstable blood sugar can contribute to irritability, anxiety, and fatigue. Women going through perimenopause might already experience these symptoms due to hormonal shifts. By using a CGM, you can identify if blood sugar fluctuations are contributing to these feelings. Stabilizing your blood glucose levels may help alleviate some of these symptoms and improve your overall mood and energy.

5. Improve Sleep Quality

Hormonal changes during perimenopause can disrupt sleep, but unstable blood sugar levels can make things worse. A CGM can help you identify if high or low blood sugar is affecting your sleep patterns. For example, low blood sugar at night might lead to waking up in the middle of the night or experiencing restless sleep. By learning what affects your blood sugar before bed, you can adjust your eating habits and manage blood glucose more effectively to promote better rest.

6. Prevent Long-Term Health Risks

By using a CGM to monitor your blood sugar levels, you can catch early signs of insulin resistance and take preventive action before it becomes a bigger issue. This proactive approach can help lower the risk of developing Type 2 diabetes and other metabolic conditions, which can be more common after perimenopause.

Is a CGM Right for You?

While a Continuous Glucose Monitor can offer valuable insights into how perimenopause affects your blood sugar and overall health, it’s important to remember that it’s just one tool in your wellness toolkit. If you’re experiencing significant blood sugar fluctuations, weight gain, or other metabolic issues during perimenopause, it might be worth discussing the possibility of using a CGM with your healthcare provider.

Using a CGM during perimenopause may not only help you manage blood sugar but also give you a greater sense of control over your body during this complex transition. With the right data in hand, you can make more informed choices about your diet, exercise, and lifestyle, potentially making the perimenopausal journey a little bit easier to navigate.

If you’re looking for a more personalised approach to managing your health during this stage of life, a CGM could be a helpful option to explore. Your body is changing, but with the right tools, you can stay ahead of those changes and maintain your well-being.

The Power of Healthy Fats for Women in Perimenopause

Perimenopause, that transitional phase leading up to menopause, can bring a whirlwind of changes for women. Hormonal fluctuations can cause everything from hot flashes and night sweats to mood swings and sleep disturbances. While many focus on the traditional ways to manage these changes—like staying active, getting enough sleep, or taking specific supplements—there's another crucial element that shouldn't be overlooked: healthy fats.

In this blog, we’ll dive into the science behind healthy fats and why they should be your go-to for feeling your best during perimenopause.

1. Hormone Regulation: Balancing Act with Healthy Fats

Hormones are the key players during perimenopause. As estrogen levels fluctuate, your body’s natural rhythm gets thrown off, and many of the symptoms you experience are due to this imbalance. Healthy fats—specifically omega-3 fatty acids—play a crucial role in hormone production and regulation.

Omega-3s, found in fatty fish, flaxseeds, chia seeds, and walnuts, are known for their anti-inflammatory properties. They help stabilize the production of hormones like estrogen, progesterone, and cortisol. This regulation can mitigate the severity of perimenopausal symptoms, such as mood swings, hot flashes, and irritability.

2. Boosting Brain Health and Cognitive Function

One of the lesser-discussed aspects of perimenopause is its effect on cognitive function. Many women report brain fog, memory issues, and concentration problems during this time. Here's where healthy fats come in to save the day!

The brain is made up of about 60% fat, so the types of fats we consume significantly impact brain function. Omega-3s help improve cognitive function, boost memory, and reduce the risk of neurodegenerative diseases. Including sources of these fats—like fish (salmon, mackerel, sardines), walnuts, and flaxseed—can help support your brain health as hormone levels fluctuate.

3. Managing Inflammation and Joint Pain

Perimenopause can be hard on the joints. Inflammation may increase, leading to discomfort, stiffness, and even pain. Healthy fats, especially omega-3 fatty acids, have strong anti-inflammatory effects. They can reduce joint pain and stiffness, helping you move more easily.

Incorporating healthy fats into your diet can also reduce the risk of chronic inflammatory conditions that become more common in perimenopausal women, such as rheumatoid arthritis and osteoarthritis. Foods like olive oil, fatty fish, and avocados can help soothe inflammation and improve joint mobility.

4. Maintaining Healthy Skin and Hair

One of the most noticeable physical changes women experience during perimenopause is the impact on their skin and hair. Hormonal shifts can cause dryness, thinning hair, and even acne. Healthy fats, particularly monounsaturated fats found in olive oil and avocados, can support skin hydration, elasticity, and reduce the appearance of fine lines and wrinkles.

These fats also nourish hair follicles, promoting healthy hair growth. Omega-3 fatty acids, especially, help maintain scalp health and hair thickness. Including these fats in your diet can keep your skin glowing and your hair looking fuller, even as your hormones shift.

5. Weight Management: Healthy Fats for Metabolism

It’s no secret that many women experience weight gain or changes in body composition during perimenopause. Hormonal fluctuations can slow down metabolism and encourage fat storage, especially around the abdominal area.

Healthy fats can actually aid in weight management. While fats are calorie-dense, they also provide long-lasting energy and help you feel full for longer. This can reduce the urge to snack frequently and help maintain a balanced weight. Additionally, fats from sources like avocados, nuts, seeds, and coconut oil can increase your body's thermogenesis, helping to keep metabolism in check.

6. Bone Health: Fat and Calcium Absorption

Bone health becomes increasingly important as women approach menopause, as estrogen’s decline can lead to decreased bone density. Healthy fats help the body absorb essential nutrients like calcium and vitamin D—two key players in maintaining strong bones.

Including omega-3 rich foods such as fatty fish or plant-based sources like flaxseeds can support calcium absorption, reducing the risk of osteoporosis. Healthy fats also support the function of vitamin D, which is crucial for bone health during this life stage.

7. Emotional Well-being and Mental Health

The emotional rollercoaster of perimenopause is often attributed to fluctuating hormones, but there's another factor that can make things more difficult: the lack of essential fats in the diet. Healthy fats are integral to brain health and the production of mood-regulating neurotransmitters like serotonin.

Studies have shown that omega-3 fatty acids can reduce symptoms of depression, anxiety, and irritability. Women who consume higher amounts of omega-3s tend to have a more stable mood during hormonal transitions. Fats from walnuts, flaxseed, and fatty fish can help keep your mood in check, allowing you to navigate perimenopause with more emotional resilience.

How to Add Healthy Fats to Your Diet

• Fatty Fish: Salmon, mackerel, sardines, and trout are excellent sources of omega-3s.

• Nuts and Seeds: Walnuts, chia seeds, flaxseeds, and hemp seeds are packed with healthy fats.

• Avocados: Loaded with monounsaturated fats, avocados are a versatile addition to your diet.

• Olive Oil: Use it as a base for salad dressings or drizzle it over vegetables for a dose of healthy fat.

• Coconut Oil: Great for cooking at higher temperatures and as a source of medium-chain triglycerides (MCTs), which provide quick energy and may help with weight management.

Embrace Healthy Fats for a Smooth Perimenopause

Perimenopause is a time of transformation, and fuelling your body with the right nutrients is essential for feeling your best during this period. Healthy fats provide a myriad of benefits, from hormone regulation and improved brain health to better skin and weight management. By making smart choices and including these nourishing fats in your diet, you can help support your body through the challenges of perimenopause and emerge feeling stronger and more balanced.

So, whether you’re tossing avocado on your toast or enjoying a salmon dinner, know that these little changes can make a big impact on your perimenopausal health journey. Healthy fats aren’t just good for you—they’re essential!

If you're over 35 and experiencing any of these symptoms, don't hesitate to reach out. You can book free a discovery call with me, I'd love to help you navigate this transition!

Flush Out the Symptoms: How a Healthy Liver Supports Your Perimenopause Journey

As women approach the perimenopausal phase of life, the body undergoes significant hormonal changes that can lead to a range of physical and emotional symptoms. From hot flashes and mood swings to weight gain and fatigue, these changes can be challenging. One often-overlooked aspect of managing discomfort during this transitional period is the health of the liver. Detoxifying the liver may play a pivotal role in supporting overall health during perimenopause and understanding why is crucial for holistic well-being.

The Role of the Liver in Hormonal Balance: The liver is responsible for many essential functions in the body, including:

Metabolism of Hormones: The liver processes and metabolizes hormones, including oestrogen. An efficient liver ensures that these hormones are balanced, which is particularly critical during perimenopause when hormone levels are inconsistent.

Detoxification of Toxins: The liver helps detoxify harmful substances, such as environmental toxins, pollutants, and excessive hormones. A well-functioning liver can effectively remove these toxins and prevent them from accumulating in the body.

Production of Bile: The liver produces bile, which is crucial for the digestion and absorption of fats and fat-soluble vitamins.

When the liver is congested or struggling to operate efficiently, it can lead to a buildup of oestrogen and other toxins in the body, potentially intensifying perimenopausal symptoms.

Why Liver Detox is Essential During Perimenopause?

Balancing Hormones: A detoxifying program can help support the liver’s role in metabolizing oestrogen effectively. By promoting balanced hormone levels, you may alleviate symptoms like mood swings, bloating, and irregular periods.

Enhancing Energy Levels: Fatigue is a common complaint during perimenopause, partly due to hormonal fluctuations and the burden on the liver. A liver detox can rejuvenate your energy by enhancing the organ's ability to filter out toxins and support metabolic functions.

Supporting Weight Management: Weight gain is a frequent challenge during perimenopause. A sluggish liver may contribute to this struggle, as it plays a vital role in metabolism. Detoxifying can kickstart your metabolic processes, helping you achieve a healthier weight.

Improving Digestion: Hormonal changes can affect digestion, leading to bloating or discomfort. A liver detox can improve bile production and enhance digestive health, leading to better nutrient absorption and overall well-being.

Boosting Mood and Mental Clarity: Many women experience mood swings and mental fog during perimenopause. By supporting liver health, you can create a more stable environment for emotional balance and cognitive function.

Practical Tips For Supporting Your Liver Health

Detoxifying the liver doesn’t have to be a daunting process. Here are some simple yet effective ways to support liver health during perimenopause:

Stay Hydrated: Drinking plenty of water aids in flushing out toxins and supports overall liver function.

Eat a Balanced Diet: Focus on whole foods, including plenty of fruits, vegetables, whole grains, and lean proteins. Foods rich in antioxidants and fibre can promote liver health.

Incorporate Liver-Friendly Foods: Include foods known for their liver-supporting properties, such as beets, garlic, leafy greens, cruciferous vegetables (like broccoli and cauliflower), and healthy fats like avocados and olive oil.

Limit Toxins: Reduce alcohol consumption, and avoid processed foods and excess sugar, which can stress the liver.

Consider Herbal Support: Some herbal supplements, such as milk thistle, dandelion root, and turmeric, may provide additional support for liver health. Always consult with a healthcare professional before starting any supplements.

Practice Stress Management: Chronic stress can impact liver function. Incorporating stress-relief techniques like yoga, meditation, or deep-breathing exercises can help.

As you navigate the challenges of perimenopause, taking a proactive approach to liver health can be transformative. The importance of liver detoxification during this transitional phase cannot be overstated. By supporting your liver, you may find relief from unwelcome symptoms, enhance your well-being, and embrace the journey into menopause with greater ease. Listen to your body, make informed choices, and consider liver health as a cornerstone of your wellness strategy during this significant life change.

Navigating the challenges of perimenopause can be easier with personalised support—work with me as your perimenopause health coach to address your symptoms and develop a tailored wellness plan, and don't hesitate to book a discovery call to explore how we can work together on your journey to better health.

Top 10 Symptoms of Perimenopause and How to Cope

In my online perimenopause health coaching clinic, I frequently encounter the wide range of symptoms that women experience on a daily basis during this transition. These symptoms can be incredibly debilitating, often making even the simplest tasks feel like a challenge. That's why I wanted to take a moment to share the most common symptoms I see, along with practical tips on how to cope with them.

1. Hot Flashes

Hot flashes are one of the most commonly reported symptoms of perimenopause. They cause sudden waves of intense heat, typically in the upper body, accompanied by sweating and sometimes chills.

How to Cope:

• Dress in layers to adjust your clothing as needed.

• Keep cool by using a fan, drinking cold water, or applying a cool cloth to your face and neck.

• Avoid triggers like spicy foods, caffeine, and alcohol, which may intensify hot flashes.

• Practice relaxation techniques like deep breathing to calm the body.

2. Night Sweats and Sleep Disturbances

Night sweats are hot flashes that occur during the night, often disturbing sleep. This can lead to fatigue, mood swings, and difficulty concentrating during the day.

How to Cope:

• Sleep in breathable fabrics and use cooling pillows or sheets.

• Keep your bedroom cool and well-ventilated.

• Establish a calming bedtime routine to improve sleep quality, such as limiting screen time and avoiding heavy meals before bed.

• Try relaxation techniques like meditation or yoga to ease anxiety that may be contributing to sleep disturbances.

3. Irregular Periods

As you approach perimenopause, your menstrual cycle may become irregular. Periods may be heavier, lighter, longer, or shorter than usual, and they might skip some months.

How to Cope:

• Track your cycles to monitor changes and discuss any concerns with your healthcare provider.

• Use period tracking apps to predict when your period might arrive.

• Consider using menstrual products like pads or tampons with higher absorbency to manage heavier flow days.

4. Mood Swings and Irritability

Hormonal fluctuations can cause emotional ups and downs, making you feel more irritable, anxious, or even depressed. These mood swings can be overwhelming, especially if they interfere with your daily life.

How to Cope:

• Stay physically active, as exercise boosts endorphins and helps regulate mood.

• Practice mindfulness or meditation to help manage stress.

• Talk to a therapist or counsellor if you find that your mood swings are significantly affecting your well-being.

• Get enough sleep, as fatigue can exacerbate emotional symptoms.

5. Fatigue

During perimenopause, many women experience extreme tiredness or fatigue, often feeling drained despite getting enough sleep. This can be due to hormonal changes, disrupted sleep, or stress.

How to Cope:

• Prioritize sleep by setting a regular sleep schedule.

• Eat a balanced diet to maintain energy levels throughout the day.

• Take short naps if necessary, but avoid napping too late in the day, which could affect your nighttime sleep.

• Incorporate regular exercise to improve energy and reduce fatigue.

6. Vaginal Dryness

Decreasing oestrogen levels can cause the tissues of the vagina to become thinner, drier, and less elastic. This can lead to discomfort during sex or daily activities.

How to Cope:

• Use a water-based lubricant during sex to reduce discomfort.

• Apply vaginal moisturizers to help with dryness between sexual activity.

• Stay hydrated and include foods rich in omega-3 fatty acids to support vaginal health.

• Talk to your doctor about oestrogen-based treatments if dryness becomes a significant issue.

7. Weight Gain and Slower Metabolism

Many women experience weight gain during perimenopause, especially around the abdomen. This is partly due to hormonal changes that slow metabolism and make it easier to gain weight.

How to Cope:

• Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.

• Include more fiber to support digestion and control appetite.

• Incorporate strength training and cardiovascular exercise into your routine to help maintain muscle mass and boost metabolism.

• Focus on stress management, as high stress can lead to weight gain through emotional eating.

8. Decreased Libido

Fluctuating hormone levels can affect your sex drive, leading to a decrease in libido. This can be frustrating, especially if it’s affecting your relationships.

How to Cope:

• Communicate openly with your partner about your feelings and changes in libido.

• Consider non-hormonal treatments, like lubricants or therapy, to enhance intimacy.

• Take time for self-care and relaxation to reduce stress, which can negatively impact desire.

• Explore mindfulness or sex therapy if you’re struggling with emotional barriers to intimacy.

9. Memory Problems and Brain Fog

Perimenopause can sometimes cause memory issues, difficulty concentrating, and a feeling of mental fog. These cognitive changes are typically due to hormonal fluctuations.

How to Cope:

• Stay mentally sharp by engaging in activities like puzzles, reading, or learning new skills.

• Write things down or use a planner to help with memory and organization.

• Stay physically active, as exercise has been shown to support brain health.

• Manage stress through relaxation techniques, as stress can exacerbate cognitive issues.

10. Joint and Muscle Pain

Some women experience joint pain, stiffness, and muscle aches as they go through perimenopause, likely due to hormonal shifts that affect the connective tissue and bone density.

How to Cope:

• Engage in low-impact exercise like swimming or walking to keep muscles and joints flexible.

• Incorporate stretching and yoga to improve mobility.

• Consider supplements like calcium and vitamin D to support bone health.

• Use over-the-counter pain relief creams or consult your doctor about anti-inflammatory medications if needed.

Perimenopause is a challenging but natural phase of life. While the symptoms can feel overwhelming, understanding them and taking proactive steps to manage them can make the transition smoother. If you're over 35 and experiencing any of these symptoms, don't hesitate to reach out. You can book a discovery call with me, and I currently have two spaces available for a January start. I'd love to help you navigate this transition!

Am I In Perimenopause? Understanding Perimenopause Symptoms

I get asked this question a lot in my online Perimenopause Health Coaching clinic: What are the actual perimenopause symptoms? Given how common this question is, I thought it would be a great idea to write a blog on the topic to help shed some light on the symptoms that many women experience during this phase.

Perimenopause is the transitional phase leading up to menopause, marking the end of a woman's reproductive years. This phase can last for several years, typically beginning in a woman’s 40s, though it can start earlier or later. During this time, women experience a variety of physical and emotional changes due to fluctuating hormone levels, particularly oestrogen and progesterone. Understanding these symptoms is crucial for navigating this period with more awareness and less stress.

What Happens During Perimenopause?

Perimenopause occurs as the ovaries begin to produce less oestrogen, which is essential for regulating the menstrual cycle. This hormonal shift leads to changes in menstrual patterns, physical health, and emotional well-being. While some women may experience only mild symptoms, others might find them disruptive.

Common Symptoms of Perimenopause

Irregular Periods

One of the first signs of perimenopause is changes in menstrual cycles. Periods may become irregular, heavier, lighter, or longer or shorter in duration. Some women may skip periods, while others might experience spotting between cycles. These changes are due to the body's fluctuating levels of oestrogen.

Hot Flashes

Hot flashes, characterized by a sudden feeling of warmth that spreads over the body, are perhaps the most recognised symptom of perimenopause. They can be accompanied by sweating, reddening of the skin, and a feeling of being overheated. These flashes occur because of changes in the hypothalamus, the brain's temperature regulation centre, which becomes more sensitive to hormonal fluctuations.

Night Sweats

Night sweats are hot flashes that occur during sleep and can lead to waking up drenched in sweat. They disrupt sleep and can lead to insomnia. Both hot flashes and night sweats are believed to result from a decline in oestrogen, affecting the body’s ability to regulate temperature.

Sleep Disturbances

Many women going through perimenopause report difficulties with sleep. These can range from trouble falling asleep to waking up frequently throughout the night. Sleep disturbances may be tied to night sweats or hot flashes but can also be linked to hormonal changes that influence sleep-wake cycles.

Mood Swings and Anxiety

Hormonal fluctuations during perimenopause can contribute to significant changes in mood. Women may experience irritability, depression, anxiety, or even mood swings like those experienced during PMS. These emotional changes can also be related to sleep disturbances or the physical discomfort of hot flashes.

Vaginal Dryness and Decreased Libido

As oestrogen levels decline, vaginal tissues can become thinner and less elastic, leading to vaginal dryness. This can make intercourse uncomfortable and reduce sexual desire (libido). Some women also report changes in sexual sensitivity. These symptoms are common but can be managed through lubricants, moisturizers, and hormone therapy in some cases.

Memory Problems and Concentration Issues

Some women notice a decrease in memory or have trouble concentrating during perimenopause. These cognitive symptoms are often referred to as "brain fog" and can be attributed to hormonal shifts. While these changes can be frustrating, they are generally temporary and improve after menopause.

Joint and Muscle Pain

Many women report experiencing new or worsening joint pain during perimenopause. This may be due to the drop in oestrogen levels, which play a role in bone and joint health. Reduced oestrogen can also increase the risk of osteoporosis, making bone strength a key consideration as women enter perimenopause.

Weight Gain

Fluctuating hormones, particularly the drop in oestrogen, can affect the way the body stores fat. Many women notice that they gain weight, particularly around the abdomen. This weight gain is thought to be influenced by both hormonal changes and a slowdown in metabolism as women age.#

Breast Tenderness

Changes in hormone levels can lead to breast tenderness or changes in breast tissue. Some women find that their breasts become more sensitive or that they notice lumps or fullness in the breast tissue, which can cause concern, though these symptoms typically resolve as hormone levels stabilize.

How Long Does Perimenopause Last?

Perimenopause generally lasts 4 to 10 years, but it can vary widely from woman to woman. The average age for menopause (the point when a woman has gone 12 months without a period) is 51, and perimenopause typically starts several years before that. The length of time spent in perimenopause and the severity of symptoms depend on genetics, lifestyle, and overall health.

If you're experiencing any of the symptoms of perimenopause, such as hot flashes, sleep disturbances, mood swings, or weight changes, you're not alone—and you don’t have to manage it on your own. Book a discovery call with me today to explore how we can work together to create a personalized plan that helps you manage these symptoms and improve your overall well-being. Whether it's through lifestyle changes, dietary adjustments, or tailored strategies, I'm here to support you on your journey through this transition. Let's discuss how we can get you feeling your best again!

How a Nutrition Expert Eats at Christmas: A Midlife Woman’s Guide to Enjoying the Holidays Mindfully

The holidays are here, and for women in midlife, Christmas can bring about a mix of excitement and challenge when it comes to food. It’s a time to celebrate with family and friends, indulge in festive treats, and relax — but it’s also an opportunity to prioritize health and nutrition while still enjoying all the delicious offerings of the season. If you're a woman in midlife looking to enjoy the holidays without compromising your well-being, learning how a nutrition expert approaches Christmas eating can offer great insights.

Here’s how a seasoned nutrition expert eats during the holidays, offering practical advice for women in midlife to balance health, indulgence, and joy.

1. Prioritize Whole, Nutrient-Dense Foods

Even during the holiday season, a nutrition expert knows the importance of filling up on nutrient-dense foods to fuel the body. When it comes to meals, focusing on plenty of vegetables, lean proteins, and healthy fats ensures that the body stays nourished and energized.

Think about loading your plate with seasonal vegetables like roasted Brussels sprouts, sweet potatoes, and winter squash. These are not only festive but also high in fibre and antioxidants, which are great for digestion and immune support — especially important as we age. Adding a lean protein like turkey or salmon helps to keep blood sugar levels stable and prevents overindulgence.

Tip for midlife women: As metabolism naturally slows down with age, consider including high-protein options to maintain muscle mass and prevent overeating later on.

2. Balance Holiday Treats with Mindfulness

It's easy to go overboard with sugar-laden treats like gingerbread cookies, eggnog, and chocolate. But a nutrition expert understands the importance of enjoying these indulgences mindfully. It’s not about restriction but rather savouring the moments when you do indulge.

Instead of mindlessly nibbling on sweets, enjoy them slowly and savour the flavours. Maybe you only have a couple of cookies or a small slice of cake, but you do so with full attention, truly enjoying the taste rather than grazing throughout the day. This approach helps prevent overeating and allows you to feel satisfied without guilt.

Tip for midlife women: Pay attention to how certain foods make you feel. As hormones fluctuate during midlife, certain ingredients like sugar or gluten may affect your energy or cause bloating. If you find certain treats trigger discomfort, consider alternatives, like gluten-free cookies or reducing the amount of added sugar.

3. Stay Hydrated with Herbal Teas and Water

Amidst the festive feasts and holiday drinks, staying hydrated is essential, especially as dehydration can affect energy levels, skin health, and digestion. While alcohol and sugary beverages like soda or punch are popular during the holidays, a nutrition expert would focus on hydrating with water, herbal teas, or sparkling water with a twist of lemon.

Herbal teas like chamomile, peppermint, or ginger can be soothing and aid in digestion after rich meals. Drinking water throughout the day also helps to manage hunger cues, especially when the body is prone to misinterpreting thirst as hunger.

Tip for midlife women: Drink a glass of water before meals to help with portion control and digestion. Staying hydrated also supports skin elasticity, which can become more important as we age.

4. Don't Skip Breakfast (Even on Christmas Day!)

One common pitfall during the holidays is skipping breakfast to "save room" for larger meals. A nutrition expert knows that this approach can backfire. Skipping meals can lead to overeating later, especially with a day full of indulgent foods ahead.

Start Christmas morning with a nutritious breakfast that includes protein, healthy fats, and fibre. Try a veggie omelette with avocado or a chia pudding topped with fresh fruit and nuts. This will stabilize blood sugar, keep you full until the next meal, and help curb cravings throughout the day.

Tip for midlife women: Starting the day with a nutrient-rich breakfast can help maintain energy levels and stabilize blood sugar. This is especially important as hormonal changes during midlife can cause fluctuations in hunger and energy.

5. Moderate Alcohol Intake

Holiday parties often involve festive cocktails, wine, and other alcoholic drinks. While enjoying a drink here and there is part of the fun, moderation is key, especially for women in midlife. Alcohol can disrupt sleep, affect hormone balance, and lead to dehydration, making it essential to keep intake in check.

A nutrition expert might opt for lighter drinks like a glass of wine, or a cocktail made with sparkling water to dilute the alcohol. Alternating between alcoholic beverages and water is also a great way to pace yourself.

Tip for midlife women: Choose a wine spritzer or a light cocktail to lower the alcohol content. It’s also helpful to make sure you have a water-filled glass in between each alcoholic drink.

6. Practice Portion Control Without Guilt

Christmas dinners are often bountiful affairs, but the key to enjoying the abundance is moderation. A nutrition expert would recommend using smaller plates, taking smaller portions of rich foods, and filling up on veggies first to ensure that you don't overeat. The aim is to enjoy all the flavours without going overboard.

Don’t feel pressured to finish everything on your plate or take second servings of indulgent foods. Instead, aim for a balance between the richer dishes and the lighter options. Enjoy your food but be mindful of your body’s hunger and fullness cues.

Tip for midlife women: As metabolism changes with age, portion control becomes even more important. Listen to your body and stop eating when you feel satisfied, not stuffed.

7. Get Moving: A Post-Meal Walk

A nutrition expert knows that digestion is aided by movement. After a Christmas feast, a light walk is a perfect way to help your body process food and get some fresh air. Plus, this activity can help improve mood, reduce stress, and enhance circulation, which is vital for overall health.

Gathering the family for a walk after the holiday meal is a great way to spend time together and promote digestion without feeling like you’re working out.

Tip for midlife women: Gentle movement after meals — like walking, stretching, or yoga — helps reduce bloating and keeps your energy levels stable.

Conclusion: A Balanced Approach to Holiday Eating

Christmas doesn’t have to be a time of overindulgence or restrictive dieting. As a woman in midlife, it’s possible to savour every aspect of the holiday season while keeping your nutrition and well-being in check. By focusing on whole foods, staying hydrated, practicing moderation, and listening to your body, you can enjoy the festivities without the guilt.

The holidays are a time for joy, connection, and celebration. Eating mindfully allows you to nourish your body and spirit, ensuring you feel your best through every festive occasion. Happy holidays, and remember — it's all about balance, not perfection.

Could ultra-processed food be sabotaging your Perimenopause symptoms?

Menopause is a significant milestone in a woman’s life, marking the end of her reproductive years. This natural phase, typically occurring between the late 30s and 55, brings a range of physical and emotional changes, such as hot flashes, mood swings, sleep disturbances, and weight gain. While menopause is a biological process, lifestyle choices—especially diet—play a crucial role in how women experience this transition.

One aspect of diet that has gained increasing attention in recent years is the consumption of ultra-processed foods (UPFs). These foods, which are often high in sugar, unhealthy fats, artificial additives, and low in nutritional value, have been linked to various health issues. But how do these foods impact women navigating menopause? Let’s explore the connection between ultra-processed foods and menopause and why making mindful food choices is more important than ever during this stage of life.

What Are Ultra-Processed Foods?

Ultra-processed foods are products that have undergone extensive industrial processing, often containing ingredients you wouldn’t typically find in a home kitchen. These may include additives like preservatives, colourings, sweeteners, and artificial flavourings. Examples of ultra-processed foods include:

• Sugary snacks and candies

• Fast food (burgers, fries, pizza)

• Packaged breakfast cereals

• Soft drinks and energy drinks

• Instant noodles

• Pre-packaged baked goods (cakes, cookies)

In essence, ultra-processed foods are designed for convenience and long shelf-life, but they come at the cost of nutritional quality. These foods are often low in essential vitamins, minerals, and fibre, and high in unhealthy fats, refined sugars, and sodium.

How Ultra-Processed Foods Affect Perimenopausal Symptoms

During menopause, the body undergoes hormonal fluctuations, particularly a decline in oestrogen, which can lead to a variety of symptoms. Diet plays a significant role in managing these changes, and research suggests that consuming a diet rich in ultra-processed foods can exacerbate several common menopausal symptoms.

1. Weight Gain and Obesity

One of the most common changes women experience during menopause is weight gain, particularly around the abdomen. This can be partly due to hormonal changes, but lifestyle factors, including diet, can also contribute. Ultra-processed foods are typically high in calories but low in nutrients, making it easy to consume more than the body needs. These foods also tend to be less satiating, leading to overeating.

Studies have shown that diets high in ultra-processed foods are associated with increased fat accumulation, especially abdominal fat. This type of fat is not only linked to weight gain but also to an increased risk of heart disease, diabetes, and metabolic syndrome, all of which can become more concerning after menopause.

2. Hot Flashes and Night Sweats

Hot flashes are one of the hallmark symptoms of menopause, and many women experience this uncomfortable phenomenon. Hot flashes occur when the body suddenly overheats due to hormonal shifts. Interestingly, research suggests that ultra-processed foods—especially those high in refined sugars and unhealthy fats—can trigger or worsen hot flashes.

High-glycaemic foods, like sugary snacks and refined grains, can cause rapid spikes in blood sugar, which in turn affect insulin levels. These fluctuations in blood sugar may interfere with the body’s ability to regulate temperature, potentially leading to more frequent and intense hot flashes.

3. Mood Swings and Emotional Health

The hormonal fluctuations during menopause can also affect mood, leading to symptoms such as irritability, anxiety, and depression. Studies have suggested that a diet high in ultra-processed foods could exacerbate these mood changes.

Ultra-processed foods often lead to blood sugar crashes, which can negatively impact mood stability. Additionally, they can cause inflammation in the body, which is linked to mood disorders. For women already dealing with the emotional rollercoaster of menopause, consuming foods that increase inflammation or blood sugar imbalances can worsen feelings of irritability or anxiety.

4. Sleep Disturbances

Sleep problems are another common complaint among women in menopause. Hormonal changes can interfere with the body’s circadian rhythm, making it difficult to fall or stay asleep. While diet alone isn’t a cure-all for sleep problems, consuming ultra-processed foods can exacerbate them.

Foods high in sugar, caffeine, and unhealthy fats can interfere with the body’s ability to produce the necessary hormones for restful sleep. Moreover, the nutrient-poor nature of ultra-processed foods can contribute to overall poor health, which also negatively affects sleep quality.

The Benefits of Working with a Perimenopause Health Coach for Nutrition

One of the most powerful tools for managing these changes is nutrition but knowing what to eat—and how to tailor your diet to your evolving needs—can be overwhelming.

This is where working with a Perimenopause Health Coach can make a significant difference. A specialized health coach can provide personalized guidance, support, and education to help you navigate menopause with ease. Let’s explore the key benefits of working with a menopause health coach to improve your nutrition.

1. Support with Symptom Management

2. Accountability and Motivation

3. Education on Nutrition and Hormonal Changes

If you're ready to take control of your menopause journey and feel your best, I invite you to book a discovery call  with me. During this call, we’ll discuss your unique symptoms, challenges, and goals, and I’ll share how I can support you in creating a personalized plan to improve your nutrition and overall well-being. Together, we’ll explore strategies to manage hot flashes, weight gain, mood swings, and more, helping you navigate this transition with confidence and vitality. Let's start your journey toward a healthier, more balanced life—book your discovery call today!

Weight Loss During Perimenopause?

Perimenopause is a natural transition that many women experience in their 40s and early 50s, leading up to menopause. This stage of life can bring a mixture of physical and emotional changes, from hormonal fluctuations to shifts in energy levels. For many women, one of the noticeable changes can be weight gain or challenges with weight loss. Understanding this phase and the factors at play is essential, and embracing a holistic approach can pave the way for a healthier lifestyle.

The Hormonal Symphony

During perimenopause, estrogen and progesterone levels fluctuate significantly. These hormonal changes can impact metabolism, fat distribution, and appetite regulation. Many women find that fat tends to accumulate around the abdomen—a phenomenon often attributed to these hormonal shifts. Understanding the science behind these changes can empower you to approach your health with compassion and awareness.

Embracing the Body's Changes

One of the most important things to remember during this time is that your body is going through a significant transition. This is not just about managing weight; it’s about embracing and understanding your body’s changing landscape. Acknowledging these changes, rather than resisting them, can foster a healthier mindset.

Mindful Nutrition

As your body changes, your nutritional needs may also shift. Many women find that paying attention to what they eat, rather than counting calories obsessively, can be particularly beneficial. Focusing on whole foods like fruits, vegetables, lean proteins, and healthy fats can help nourish your body and maintain energy levels. Listening to your body's hunger signals and cultivating mindful eating habits can also make a difference in your overall relationship with food.

The Role of Physical Activity

While the thought of adjusting your exercise routine can feel daunting, staying active is vital during perimenopause. Incorporating a mix of cardiovascular, strength-training, and flexibility exercises can help support weight management and improve overall well-being. Finding activities you enjoy will not only make it easier to stay active but also improve your mood and boost your self-esteem.

Managing Stress and Sleep

Stress management is crucial during perimenopause, as increased stress can exacerbate hormonal imbalances and disrupt sleep patterns. Engaging in stress-reduction techniques such as yoga, meditation, or simply taking time for self-care can be beneficial. Additionally, ensuring you get adequate restful sleep is essential for overall health, influencing everything from mood to metabolism.

Seeking Support

Remember, you don’t have to navigate the challenges of perimenopause alone. Seeking support from friends, family, or a community can provide encouragement and understanding. Additionally, working with a health coach can offer personalized insights into your unique journey, helping you set realistic goals and create sustainable habits.

To get started, book a Discovery call to explore my 3-Month ‘‘Focus On You Programme’’ and see if it’s the right fit for you. I look forward to helping you embrace this transformative journey!