Guide to Training and Nutrition During Perimenopause

In perimenopause, the 5-10 year period before menopause, women may experience changes in their bodies due to fluctuating estrogen and progesterone levels. These changes can impact recovery, body temperature regulation, sleep, body fat, muscle building, and more. To address these symptoms and support overall health during perimenopause, strategies such as hormone balancing, stress management, dietary adjustments, and workout modifications can be beneficial.

Hormone balancing strategies, including supplements and creams, can help mitigate symptoms related to hormonal fluctuations. Stress management techniques can support the body’s stress response, which can impact hormone levels. Dietary adjustments, such as reducing sugar intake and supporting gut health, can help manage symptoms like hot flashes, weight gain, and poor sleep.

Maintaining a healthy gut microbiome is crucial during perimenopause, as it can impact estrogen levels and overall hormone balance. Including specific nutrients in the diet, such as protein and collagen, can support muscle health and overall well-being. Additionally, incorporating resistance training and high-intensity interval training into workout routines can help improve muscle and bone density, as well as aid in losing body fat.

Overall, taking a holistic approach to health during perimenopause, including addressing hormone balance, stress management, dietary adjustments, and workout modifications, can help women navigate this transitional phase with greater ease and support their overall well-being.