As I turn 45 at the end of August, I find myself standing on the threshold of perimenopause. This phase, often marked by fluctuating hormones and significant changes, is a natural part of life. Instead of dreading it, I choose to embrace it fully. Here’s how I am preparing my body and mind for this transition and how you can too.
1. Exercise, Exercise, Exercise
Staying active is crucial. Whether it's walking, yoga, or surfing, incorporating a mix of cardio, strength, and balance exercises is essential. Regular physical activity helps maintain muscle mass, supports cardiovascular health, and improves mood.
2. Resistance Training
Adding resistance training to my daily workouts is non-negotiable. This type of exercise is vital for bone health and muscle strength, helping to mitigate the natural decline in bone density and muscle mass that can occur during perimenopause.
3. Nutrition is Key
The saying "you are what you eat" has never been more pertinent. Monitoring blood glucose levels and avoiding blood sugar spikes are part of my strategy to maintain good metabolic health. A balanced diet rich in whole foods supports overall well-being and helps manage weight.
4. Fibre & protein for health
I start my day with a veggie green smoothie packed with protein powder and almond butter. This drink ensures I get enough fiber, protein, and healthy unsaturated fats, which are crucial for sustained energy and satiety.
5. Prioritizing Sleep
Quality sleep is a cornerstone of good health. I aim for lights out by 10:00 PM to ensure I get the 8 to 9 hours of deep sleep my body needs. This routine helps me wake up refreshed and ready to tackle the day.
6. Stress Management
Managing stress is essential for keeping cortisol levels in check. I use breathing techniques and mindfulness practices to stay calm and focused. These practices are powerful tools for mental health and overall well-being.
7. Time in Nature
Spending time with my family in nature nourishes my mental health. Whether it’s a hike in the woods or a day at the beach, these moments are precious. Nature has a way of grounding us and providing a much-needed respite from daily stressors.
8. Surfing for Body and Soul
Surfing is my go-to activity for maintaining both physical and mental health. It combines being in nature, physical exercise, and a meditative state of mind. Finding an activity that brings joy and fulfillment is key to a healthy lifestyle.
9. The Perimenopause Protocol
Following a structured perimenopause protocol can help manage symptoms and maintain health. This includes regular check-ups with healthcare providers, staying informed about hormonal changes, informing yourself about HRT and making lifestyle adjustments as needed.
Why Prepare Your Body for Perimenopause?
Preparing for perimenopause in your 30s can set the stage for a smoother transition into menopause. Here’s why it's beneficial:
Minimizes Symptoms: Proactive health practices can reduce physical and mental symptoms associated with hormonal changes.
Lowers Disease Risk: It can lower the risk of cardiovascular disease, cognitive decline, and osteoporosis.
Supports Metabolic Health: Maintaining good metabolic health helps in managing weight and body composition.
Encourages Proactivity: Being active in your health journey empowers you to handle changes with confidence and resilience.
Are You Ready?
Are you ready to prepare your body for perimenopause and menopause? It’s never too early to start. By establishing healthy habits now, you can navigate these transitions with grace and vitality. Embrace this phase as a natural and enriching part of your life journey.
With love & gratitude,
Shaini
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