Three Things to Focus on to Prevent Menopause Symptoms

Written by: Irazema Garcia

Approximately 85% of women experience symptoms in menopause. These symptoms run the gamut and include things like trouble sleeping, mood dysregulation, weight gain, and even skin issues. Even more shockingly, nine in ten women report never being educated about menopause or its symptoms. Wow. Only 10% of women know what to expect and how those symptoms will manifest themselves. It seems that something so prevalent should be shouted from the rooftops and lead to many conversations.

​The good news is you don’t have to wait until you hit menopause or even peri-menopause before addressing these symptoms. Being mindful of the changes that are coming  before menopause hits can ensure a smoother transition - both mentally and physically. Taking charge now can help ease the discomfort that comes from hormonal changes in the future.

Reassessing your habits from time to time is always beneficial, especially as you approach major milestones in your life, like peri-menopause or menopause. Small, manageable changes can lead to significant improvements in your well-being. Not to mention, making small changes over time can feel easier than completing a drastic redo suddenly. 

Want to ensure a smoother transition? Here are three things to do before hitting peri-menopause to make way for a seamless shift:

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Keep an eye on your blood sugar. Blood sugar is regulated by a hormone called insulin. Consuming more sugar than the body needs sends a surge of insulin to address the situation. Now this isn’t a huge issue when it happens every now and then, however if it occurs regularly, it can cause elevated glucose levels that shifts the delicate hormone balance. The effects can include trouble sleeping, night sweats, and even changes in mood. Opt to keep sugar at bay by choosing to drink beverages with little to no sugar, reaching for low-sugar fruits such as berries, and swapping processed condiments for homemade options when practical (looking at your salad dressing). Don’t feel like you need to be perfect — especially in the beginning. Any change is a move in the right direction.
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Sleep is king. Want optimal hormone function? Get your zzz’s in. Sleeping is the ultimate reset button for the body. Our bodies repair themselves during slumber and readjust anything that might be off, including hormones. Although every body is different, the standard sleep schedule should include somewhere between 6-9 hours of sleep. You know you are getting enough when you can wake up without an alarm and feel refreshed rather than groggy. If this doesn’t describe you at the moment, you may want to take action and set yourself up for success by creating a regular sleep routine that includes a quiet and cool place to sleep, and limited distractions. Another key item: go to sleep and wake up at roughly the same time every day. This helps set your body up to know when it is time to sleep and when it is time to wake up and tackle the day. The more you can do to prioritize sleep, the better your body will feel. 
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Fats are your friend. If you haven’t done so already, embrace fats! They are necessary in everyone’s diet, but especially for those who will go through menopause. Yummy fats are essential for happy hormones. They are necessary for a slew of things, but most importantly fats are the building blocks for hormones. Not enough of them and you can feel it in your mood, fertility, and metabolism. In fact low-fat diets can decrease the production of estrogen, progesterone, and serotonin (a mood regulator)! If you are looking to keep hormones at an optimal level, incorporating ample fat into your diet can be a good choice. Find reasons to add avocados to that salad, nut butter to those smoothies, and even some coconut oil to that morning brew. What a delicious way to work on your health!

It’s understandable to want to wait until you are in the throes of menopause to deal with the symptoms. Afterall, if you are not feeling different, then why do you need to change your habits? However, small changes can yield big results down the road. Prevention can be the key to better sleep, more energy, and a glowing, happier you. Building a foundation for your future self doesn’t require army sergeant-level rigor. Just a dedication to make changes…and a little grace. 
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About the Author
Meet Irazema Garcia, a passionate holistic nutritionist, board-certified health coach, and healing chef. With a love for the kitchen that rivals her enthusiasm for wellness, Irazema brings a unique blend of expertise, warmth, and humor to her practice. A self-proclaimed chai lover and coffee enthusiast, she enjoys exploring new flavors and brewing techniques. For her, these moments of savoring a warm beverage are rituals of joy, and she often shares her favorite recipes and tips with her community.

Through her studies in holistic nutrition and diabetes prevention, she discovered the profound impact that mindful eating and a balanced lifestyle can have on hormone health, especially balancing blood sugar. Her mission is to empower others to take charge of their hormone health through lifestyle approaches in order to find the energy and vitality they are seeking  – one delicious bite at a time. She runs a private practice that offers 1:1 consultations, and virtual cooking classes to anyone looking to improve their health.