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!
