Unlocking the Secrets of Perimenopause and Beyond with Diet and Nutrition
Discover expert insights from renowned Dietitian Gillian Killiner. Learn how diet and nutrition empower women during perimenopause and beyond. Diet and Nutrition: Your Best Allies in Perimenopause and Beyond It’s crucial to recognize the profound impact that diet and nutrition can have on a woman’s journey through perimenopause and the years that follow. Who better to shed light on this topic than Gillian Killiner, a globally respected dietitian, who at 50 + yrs with an autoimmune disease, stands as a testament to the power of a personalised approach? Why Does Diet Matter During Perimenopause and Menopause? Perimenopause, is the term used for the transitional phase before menopause. This for many women comes with a suckerpunch of challenges such as hormonal fluctuations, weight gain, low mood and increased risk of osteoporosis. Definately honing in on a well-balanced diet can significantly assist these symptoms and promote overall physical and mental well-being, but this is just one of several areas that may need to be revisited and tweaked or indeed overhauled and this is something that we offer as part of our programmes to our patients @ 121 Dietitian. As many ladies find out, no one diet suits all, so we design programmes to ensure they work with each individual with their specific needs. Understanding the Science Behind Perimenopause Challenges Perimenopause is a natural biological process that every woman goes through as she approaches the end of her reproductive years. This phase, typically starting in a woman’s mid-40s, but can be earlier than this. If much earlier than this is different and called premature ovarian failure. Perimenopause is characterized by a series of hormonal fluctuations as the body gradually ceases to produce eggs for fertilization so reproduction stops. These hormonal changes, bring about a host of challenges that need to be accepted and suitably addressed. 1. Hormonal Fluctuations: Estrogen, is one of the primary female sex hormones, and plays a pivotal role in regulating the menstrual cycle and maintaining reproductive health. It is the most talked about and promoted hormone at this stage of life. Interestingly during perimenopause, progesterone declines before oestrogen starts to fluctuate, and this is an extremely important part of the hormonal picture often overlooked. From years of researching and teaching about menopuase and diet Gillian is always astounded at how other hormones including progesterone and testosterone are left out or not considered when checking in with women, blood levels and their symptoms, oestrogen the focus hormone and the following areas selected below highlight this. 2. Weight Gain in Menopause: Weight gain is a common concern during perimenopause and can be attributed to several factors, including hormonal changes, decreased metabolism, and lifestyle shifts. Again in the literatue the focus is on Estrogen, and how it is influences body composition and fat distribution. “As estrogen levels decline, women may experience an increase in abdominal fat. A study published in Obstetrics & Gynecology 2 delved into the hormonal mechanisms affecting body composition during perimenopause, emphasizing the significance of a healthy lifestyle, including diet and exercise, in managing weight gain”. Nothing about how progesterone actually assisting metabolic function, mood, sleep and menopausal weight gain. 3. Increased Risk of Osteoporosis in Menopause: Another Estrogen focus is on bone health and how it is essential for maintaining bone density and strength. “During perimenopause, the reduction in estrogen levels can accelerate bone loss, leading to osteoporosis—a condition characterized by fragile and porous bones. Research studies, such as those published in the Journal of Bone and Mineral Research 3, have extensively investigated the link between estrogen deficiency and osteoporosis, emphasizing the importance of adequate calcium intake, vitamin D supplementation, and weight-bearing exercises to support bone health during and after perimenopause”. No mention of Progesterone when we know Progesterone, can promote the production of osteoblasts which are required to effect new bone formation. Natural progesterone has been shown to stimulate osteoblast-mediated new bone formation which is required to prevent and reverse osteoporosis Here is a video on osteoporosis you might find helpful. Gillian is passionate on getting the correct information to her patients and for the past 15 years been highlighting the need to address more than just oestrogen depletion. In fact she helps 100’s of women each year with hormonal issues including, cortisol, testosterone, insulin resistance, oestrogen dominance and more. Understanding these physiological changes at a scientific level underscores the critical need for proactive measures to support women’s health during perimenopause, menopause and after. This blog has only scratched the surface. A balanced lifestyle and a diet rich in essential nutrients, along with regular physical activity, not only alleviates these challenges but also ensures women can embrace this natural life transition with confidence and vitality. By leveraging the insights provided by scientific research, women can make informed choices about their diet and lifestyle, ensuring a smoother journey through perimenopause and beyond. Something that our mothers and grandmothers didn’t have the luxury of. Gillian Killiner’s Top Expert Tips: FAQs About Diet and Perimenopause: Q1: Can diet really impact menopausal symptoms? A1: Absolutely! A balanced diet can help manage weight, reduce hot flashes, and support emotional well-being during this phase. Q2: Are there specific foods to avoid during perimenopause? A2: Limit caffeine, alcohol, and super spicy foods as they can trigger hot flashes and disturb sleep, subtle spices can be antinflammatory. Q3: Is exercise important alongside a balanced diet? A3: Yes, regular exercise complements a healthy diet, enhancing overall fitness, builds muscle, bone health, reduces fat and enhances mood stability. The Importance of Nutrition Beyond Menopause: With aging, the body’s nutritional requirements evolve however we should allow Menopause to mark the beginning of a new chapter. It can be scary for all women. Gillian Killiner -” for me in my 50’s with no functioning thyroid and a very busy and hectic life, I am seeing the start of physical changes that I will monitor and maybe update you on! So far I have not changed in clothes size from size 8 since I was age 18 so for
Hashimotos and me -the best ever! Part 4…
I was reflecting on my Hashimotos hypothyroidism this morning and realized wow, what a year 2019 has been. My best health year for the past 10! Clinical work has grown and has become immensely intense with more and more patients attending with multiple and complex issues. With my good health these challenges are no longer draining and so I continue to train in new services and collaborate with excellent health professionals and institutions to offer my expertise. My niche is certainly assisting people who have nutritional issues that may also affect their health negatively in ways they did not realise: Eating disorders, mental health and well-being, resistant weight, metabolic syndrome, gut health, fatigue, auto-immune conditions, hormonal issues, fertility, allergies, nutrigenomics, optimization of the workplace….. I personally continue to follow my health programme to ensure that I remain optimised to keeps me tip-top. In addition I run with a running club and have completed several cross-country races and love Park run when I can ever get to it. (kids activities seem to dictate!) Chronic Illness Chronic illness is, I believe, like a jigsaw puzzle. Illness is complex and often can’t be completed/fixed in one go. In relation to chronic ill health, it can take several years for some people to manage this jigsaw – often following unscientific or expensive paths in desperation. The illness is often still there but the medications assists in just getting through the day. This way of living masks the underlying problems. Fixing the cause is King, and working with the body through its ups and downs is the only way out. At 121 Dietitian, availing of a full assessment allows a a complete evaluation of you diet, lifestyle, sleep, inflammation, blood results. A bespoke detailed written programme is then provided – and a follow up to check how all is progressing. Positive results can be achieved in a few weeks. Fantastic for the client and the reason I love to go to work. I look forward to every day and hope that I can help you too feel the same. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed]
Menopause Diet: The Top Nutrients You Need To Know About
Learn all about the top nutrients to help minimise the symptoms of menopause, assist with it and also maintain healthy bones. Key nutrient are important to consider if you are going through the menopause. Whichever menopausal symptoms you experience, the change in the balance of your hormones is the cause. A well-balanced menopause diet is essential because it helps the body adjust to the hormone changes. Symptoms of the menopause can include any of the following; Tiredness Depression Low libido Vaginal dryness Hot flushes Bladder weakness Dehydrated skin Hair loss Insomnia Weight gain There are a plethora of nutrients that help minimise the symptoms and even assist the passage of menopause and also help you maintain healthy bones. Menopause diet – nutrients that you can consider: B Vitamins B Vitamins are known as the “stress vitamins”. This is because symptoms of B-vitamin deficiency include tension, irritability, poor concentration and anxiety. Fatigue – a common symptom of menopause – makes women feel deeply exhausted even though they haven’t done much physical activity throughout the day. B Vitamins help reduce the amount of stress on the adrenal glands, which are required to produce oestrogen during the menopause. They can be useful if you are suffering from reduced energy levels. It is important to take a complex and a formulation that you can absorb with no nasty fillers. Vitamin C Vitamin C is essential to the manufacture of collagen. Collagen provides skin its elasticity. It helps prevent and treat vaginal dryness, a painful condition which develops when the vagina loses some of its ‘stretch’. Vitamin C can be easy to miss out on if you are watching your weight and possibly on a keto or restricted diet. Vitamin D This vitamin plays a very important role in the prevention of breast cancer, heart disease, type 2 diabetes and osteoporosis. We don’t get it naturally from food in sufficient amounts so the sun or a supplement is required. Again, you really need to ensure you take a balanced amount along with other key nutrients and select the active form, Vitamin D3. Vitamin E Vitamin E is also helpful for vaginal dryness and has been proven to help reduce hot flushes. It can dampen the immune system which can be beneficial for some ladies as a short term assistant for hormonal balance. Iron Iron is required to help your red blood cells transport oxygen to the rest of the body. Men store more iron compared to women and the loss of blood each month during menstruation means that women require more iron than men. A deficiency of iron will result in anaemia, which makes you feel sluggish and tired all the time. It is really important to have a blood test to check your iron and ferritin levels as you do not want to take a supplement and potential cause iron toxicity. Omega 3 Fatty Acids Symptoms of a deficiency in Omega 3 fatty acids can include dry skin, lifeless hair, cracked nails, fatigue, depression, dry eyes, aching joints, and breast pain. Omega 3 supplements have been shown to reduce the frequency of hot flushes and improve depressive symptoms in menopausal women. Magnesium Magnesium plays a vital role in 300 different enzymatic functions. It is essential in maintaining optimum bone health, which is increasingly important during the menopause. Known as “nature’s tranquiliser”, magnesium supplementation assists mood and anxiety. Picking the correct formulation for your symptoms is critical for success. Calcium Calcium is needed by the body to maintain bones, teeth, nails and hair. It is also required for healthy heart rhythm and blood pressure. To minimise the symptoms of menopause and maintain healthy bone mass, make sure to supply your body with these nutrients throughout the day. Dairy foods have become increasingly common to be eliminated from the diet of women for various reasons which can unfortunately leave ladies in deficit. Kale, spinach and tofu, are some examples of calcium rich non-dairy foods. These nuggets are just a few simple suggestions for a menopause diet. Dietary and lifestyle changes are integral in the stages of menopause. If you wish to explore this further Gillian Killiner is a dietary expert and lifestyle coach. She has helped thousands of women over her 22 years as a Dietitian. She would be delighted to help you… For more medical information on the menopause If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Revised 27th December 2022
Eat right for mental health and overall wellbeing
How and what we eat has an overarching effect on the mental health and body. We all know that, don’t we? But really have you been doing anything about it? If you are in the camp of the invincible guts of steel, or “never taken a day off in my life” type person then you are either in luck, on borrowed time or in a minority! More and more people we find are attending 121 Dietitian’s clinics with symptoms they just can’t get answers/pills or potions for, and its having a detrimental effect on their mind and body so I thought I would write a little about it and how we have been able to help. For some people it may not have been an overnight change but crept up over a few years, or for others it may have been a bolt out of the blue. Everyone and their circumstances are different, however the symptoms are often similar, or cross over with other illnesses making diagnosis vague and frustrating. But ultimately the most detrimental outcome for each person sitting beside me is that the problem is ongoing and impacting on their quality of life. Work suffers, family life is stressed, holidays become an idea of hell than heaven…. One recent example: Jen, she attended our clinic Jan 2014, a woman in her 30’s, busy life, young family and working a full-time job, full of life, shopping wasn’t always a priority and food was from ready-made meals for her and her partner. She started out in March 2012 with some episodes of feeling tired, low in mood, then progressed to feeling very low all the time coupled with some aches and pains, loss of appetite, change in bowel habits, unable to sleep well, feeling real fatigue, colder than others, weight gain, brain fog, forgetfulness, hair thinning……. She felt alone, worried and isolated. She had been for some tests and told she had fibromyalgia, Irritable Bowel Syndrome (IBS) and needed to exercise more. She didn’t get the answers she needed so attended our clinic. She had a life before this and wanted it back. We requested a series of blood tests for her re: her nutritional status, full thyroid function and antibodies, cholesterol profile, etc, we took her body composition and waist circumference. Jen also completed our questionnaire and 7 day food diary. Tests showed that Jen was in poor nutritional health, she had multiple low levels (not out of range but very low levels sub-optimal for health) of essential nutrients in her blood. She had an elevated glucose and triglyceride level. Her macro and micro vitamins intake were minimal with a high sugar/salt, sat fat intake. These problems, you may be surprised to read, however were not addressed at this stage. This was not until we got her GUT working again, if the gut isn’t absorbing then those expensive vitamins and minerals pills and potions that you are encouraged to buy (and Jen had stack loads in her bathroom cabinet) would be a waste of time. Having a poor gut function like IBS impacts on more than the GUT and as mentioned above it has a negative effect on overall health, with prescribed antidepressants, antacids, laxatives…..being common. To fix this we guided Jen through our excellent Low FODMAP elimination programme. 8 weeks later with full support she came back a changed lady her IBS symptoms had improved significantly. Next we were ready to address the diet for her mood, total health and for her life back. As Jen was carrying extra weight she decided to enrol in our Counterweight Weight management programme, a 12 month fully supported evidence based programme. Returning for the last appointment she has now lost the weight she had been so desperate to shift, she had fixed her GUT, and is now eating a nutrient rich diet. This in turn has helped her low mood, her family life, energy levels and is now looking forward to a holiday abroad with her family, something she feared greatly when we first met her. Jen is one of many we see men, women and children are all reporting problems. Mental Health – So why is this happening? Many factors can play a part here but certainly modernisation is a big one. We are living faster lives with fast foods and less down time to relax. We have over recent centuries moved from a whole foods diet to one that is based on processed and refined foods. These processed foods are leading not only to greater ill health: obesity, heart disease and inflammatory diseases, they are also leading to greater emotional distress in the form of depression, anxiety and insomnia. Eating a diet filled with chips, fast food and fizzy drinks is leading to an epidemic of “mental illness.” We also eat too quickly, chewing food has declined and food is beige, soft and gulped down, not allowing our mouth enzymes a look in. Good Nutrition is vital for your mind and body. This does not have to be difficult, so many people are confused with all the shouting and pushing of some extremes. Adhering to veganism, vegetarianism, Low carbs or paleo is not required. If the first changes you make are by concentrating on cutting out industrial based processed foods and eating more from scratch, cooking meals in the kitchen, focusing on a whole foods diet filled with wholesome prepared meals then you are doing well. Sitting and savouring food with family and friends is a part of life and its importance should not be overlooked for total happiness and health. At 121 Dietitian we look at the full person. We spend a large amount of our time building a profile of the individual’s health by using blood results, checking symptoms, assessing the diet and body composition and most importantly discussing with the patient how they feel. Our programmes are detailed but we get the results to get people’s lives back. If your GUT is down so
