Perimenopause marks a significant transition in a woman's life, accompanied by hormonal changes that can impact health and well-being. By working with a registered dietitian and utilizing a continuous glucose monitor, women in perimenopause can gain valuable insights into their health and make targeted dietary adjustments. This article explores the benefits of individualized macronutrient adjustments, the potential impact on blood pressure, and the role of sodium in supporting overall health during this transitional phase.
The Power of Individualized Nutrition: Perimenopause often brings about shifts in body composition and metabolic function. Collaborating with a registered dietitian can help tailor a dietary plan to address specific needs and goals. In this case, the focus was on adjusting macronutrient ratios to optimize satiety, lean muscle mass, and weight management. With 140g carbohydrates, 135g protein, and 100g fat per day, this approach aimed to support satiety, muscle maintenance, and gradual weight loss. I'm in my 4th week of working with my dietician, and each week some adjustments/tweaks/suggestions to the macro levels have been made based on how I am feeling and handling the levels with the ultimate goal to find the right balance that works best for me.
Protein and Lean Muscle Mass: Adequate protein intake becomes increasingly important during perimenopause. Protein provides the building blocks necessary for muscle maintenance and repair. The increased protein intake of 135g per day is helping me feel more satiated throughout the day and contributed to the preservation and development of lean muscle mass. Additionally, maintaining lean muscle mass is beneficial for metabolic health and can help counteract age-related muscle loss.
Carbohydrate Reduction and Dizziness: Reducing carbohydrate intake can be an effective strategy for weight management and blood sugar control. However, some individuals may experience initial symptoms like dizziness or feeling "off" as the body adjusts to a lower carbohydrate intake. This can occur due to changes in blood pressure levels. This is currently happening to me and this is how I felt when I was doing a ketogenic diet a couple years ago. My current goal with my carbohydrates is to have a higher amount in the morning around my workouts (35-40g), and lower amount at lunch (25-30g), dinner (25-30g) and with snacks (<15g am snack; <25g pm snack).
The Role of Sodium: Sodium plays a vital role in maintaining fluid balance and blood pressure regulation. In this case, the registered dietitian suspected that the reduced carbohydrate intake may have affected blood pressure levels, potentially contributing to the dizziness. To address this, the recommendation was to increase sodium intake by adding an extra 500-1000mg per day to an electrolyte beverage. This adjustment aimed to support proper hydration and electrolyte balance, which may help alleviate symptoms related to blood pressure changes. Some electrolyte beverages have a higher level of sodium than others, so depending what kind I am using I need to adjust accordingly.
Monitoring and Observations: Monitoring one's well-being is essential when making dietary adjustments. By using a continuous glucose monitor, I am gaining insights into my blood sugar patterns and make informed decisions about my carbohydrate intake. Similarly, monitoring the impact of sodium intake on dizziness and overall feelings of wellness will provide valuable feedback for further adjustments and optimization.
Perimenopause is a unique phase of life that calls for personalized approaches to health and nutrition. Collaborating with a registered dietitian and leveraging tools like continuous glucose monitors can provide valuable insights into one's health, wellness, and nutritional needs. Adjusting macronutrient ratios, such as protein intake, can support muscle maintenance and satiety. However, it's essential to be mindful of potential symptoms associated with reduced carbohydrate intake and consider the impact on blood pressure levels. By monitoring and making targeted adjustments, women in perimenopause can navigate this transitional phase with improved health and well-being.
(Note: The article provided is my personal experience for illustrative purposes and should not replace professional medical or dietary advice. It's important to consult with a healthcare professional or registered dietitian for personalized guidance based on individual needs and circumstances.)
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