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Alcohol causes similar problems, particularly affecting brain function and estrogen levels, and of course, many alcoholic drinks are high in sugar, so cutting back on both can help reduce the impact of menopausal symptoms. It was hard to cut out sugary foods, but it became easier to understand why I craved them. Desserts and alcohol are now a weekend or two-week treat, and are consumed in moderation, or replaced with healthier snacks like fruit dipped in dark chocolate or peanut butter. I think this change has helped me lose some of the weight I gained, and has also reduced brain fog and fatigue.
I love to workout, and that includes several high-intensity cardio sessions each week. These sessions can put more stress on the body, leading to chronic stress, muscle fatigue, and stress on
joints, which are already affected by low estrogen levels due to the hormone's role in supporting bone density. "The benefits of switching to a slower form of exercise like slow cardio, yoga, or Pilates during this sensitive time are tenfold," explains MoreYoga instructor Scarlett Woodford. "When we do challenging cardio like HIIT, the stress hormone, cortisol, can increase over time, putting us in a consistently higher level of stress even long after you've left the gym."
With this in mind, I replaced all but one HIIT session a week with slower, longer runs, which are still great for boosting the release of “feel good” hormones, as well as burning fat, which helped stabilize my perimenopausal weight gain. I also added yoga and Pilates along with strength training to support flexibility, bone strength, and prevent osteoporosis. “Then there’s the mindfulness aspect of yoga,” Woodford explains. “A common symptom of perimenopause is increased anxiety and brain fog, and many styles of yoga have been shown to not only reduce these symptoms but actually change the state of your nervous system as your body begins to need a slower pace. In gentler yoga styles like yin, restore, and yoga nidra, the practitioner guides you into a quiet mental space that can lead to a calmer mood and improved sleep, concentration, and overall emotional balance.”
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