The Nutritional Mental Health Podcast Perimenopause Nutrition
9 snips
Oct 11, 2024 
In this engaging conversation, Cat Donofrio, a certified nutrition coach and menopause specialist, shares her expertise on navigating the challenging perimenopausal years. She discusses the crucial role of diet in managing hormonal changes, emphasizing the importance of hydration and addressing common nutrient deficiencies. Cat also addresses the impact of stress on symptoms and shares insights on how to tackle weight loss resistance. Listeners will appreciate her practical tips and recommendations for incorporating herbal remedies into their wellness routines.
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Perimenopause Hormone Fluctuations
- Perimenopause usually lasts around seven years but can start as early as 35 and last up to 15 years.
- Hormone fluctuations during this time cause many symptoms like hot flashes, mood swings, and sleep disturbances.
Diet Tips for Symptom Relief
- Reduce caffeine and alcohol as they worsen hot flashes and night sweats.
- Include phytoestrogen and phytoprogesterone-rich foods like soy, cruciferous vegetables, berries, nuts, and dark chocolate to help balance hormones.
Protein and Exercise Importance
- Prioritize protein intake with each meal to maintain muscle mass and prevent falls.
- Include weight-bearing or bodyweight exercises regularly to support muscle health during menopause.