From hot flushes to mood swings and changes in your skin’s hydration levels, the onset of perimenopause and menopause can manifest in many (often unpleasant!) ways. But, according to clinical nutritionist and naturopath, Dr Simoné Laubscher, you don’t need to just “smile and pretend [everything] is okay.” There are steps you can take to manage perimenopause and menopause symptoms.
RELATED: How Perimenopause (AKA ‘The Menopause Transition’) Affects Your Skin
In her practice, Dr Laubscher has helped many women navigate perimenopause and menopause including Australian model and wellness entrepreneur, Elle Macpherson AKA “The Body.” The pair met after Elle fronted up to Dr Laubscher’s clinic in London needing some help.
As she inched towards her 50s, Elle felt that although she was still exercising, eating healthily and taking nutritional supplements, these tools that had previously kept her feeling (and looking) her best self were no longer working. With Dr Laubscher’s expertise, Elle was able to turn things around. Following this, the pair teamed up to work together on Australian-born plant-based supplement brand, WelleCo, where Dr Laubscher is a formulator.
In the latest episode of our podcast, Uninterrupted by Women’s Health Australia, Dr Laubscher shares her advice for managing symptoms of perimenopause and menopause. For the full chat, you’ll want to tune in for the ep. In the meantime, here’s the CliffsNotes version.
#1/ Move your body every day
“Movement is key [for managing symptoms of perimenopause and menopause] because it balances your blood sugar levels and balances your hormones. It also helps with your cortisol levels and your stress index,” explains Dr Laubscher.
If you feel like you’re lacking the motivation to move lately, we get it. When you’re dealing with hormonal changes and feeling tired or cranky, hitting the gym will probably be the last thing you feel like doing. Fortunately, Dr Laubscher has some tips…
Instead of framing exercise as a must-do chore or “with the goal of burning off calories,” Dr Laubscher recommends getting your body moving through activities you actually enjoy. “…Go for a walk, run, dance around the house or start taking salsa lessons,” suggests Dr Laubscher. Anything goes really – as long as it’s something that gets your blood pumping and that you love doing.
#2/ Focus on improving your nutrition
Follow the 80/20 rule
Dr Laubscher recommends eating healthily for the majority of the week but allowing yourself an indulgence here and there – whether that be a glass of vino, some chocolate or whatever else floats your boat. After all, enjoying life and keeping yourself happy will also help ease perimenopause and menopause symptoms.
“The stress of being [too] rigid is really bad for your hormones,” says Dr Laubscher.
Listen to your body
If a particular food is causing you digestive issues (like that soft and oh-so-delicious brioche bun), it’s time to let it go. “You will know if something upsets your stomach,” says Dr Laubscher.
“I personally don’t take gluten because there’s a lot of fungus and mould in gluten and it’s been genetically modified. I’ve never been a big dairy girl because it’s very inflammatory,” says Dr Laubscher.
Avoid foods that dramatically spike your blood sugar levels
“The more you’re ‘rollercoaster-ing’ your blood sugar levels, the worse your hormones will be,” says Dr Laubscher. To minimise blood sugar spikes, Dr Laubscher suggests “getting off a high sugar diet and [reducing] gluten and dairy.”
Eat less animal products
“We know if we’re eating more plants and fewer animals, we’re less likely to be getting the influx of synthetic animal hormones that can catapult us into perimenopause and menopause sooner,” says Dr Laubscher.
Dr Laubscher’s number one rule for consuming animal products and meat? “Make sure it’s organic.”
#3/ Use green supplements to provide your body with extra support
“The world is more toxic than it used to be. Do yourself a favour and [incorporate] some sort of super greens powder to reduce the acidity and inflammation [as] these factors have a massive impact on going into early menopause or early perimenopause,” says Dr Laubscher.
Need some suggestions? Here are some greens powders we’re loving right now.
WelleCo The Super Elixir™
To support immune and digestive health as well as hair, skin and nails, this complete solution includes your daily dose of whole foods, herbal extracts, vitamins, minerals and probiotics.
Wanderlust Energy Greens
This organic green blend supports energy levels and is rich in plant-derived iron from spirulina, chlorella, alfalfa grass, wheat grass and barley grass.
Swisse Womens Supergreens+ Powder
Containing 46 superfoods, fruits, vegetables, vitamins, herbs and antioxidants this super greens powder for women helps maintain general health and wellbeing.
Melrose Organic Essential Greens Powder
This daily blend of alkaline green powders is dosed with wheatgrass, barley grass, chlorella and spirulina to support detoxification.
Listen to Dr Simoné Laubscher on our podcast Uninterrupted by Women’s Health Australia on Apple and Spotify. Post continues below.
Perimenopause and menopause, your questions answered
Menopause isn’t a disease or disorder, it’s a stage of ageing that marks the end of the reproductive years of your life. “Menopause occurs [because] your ovaries are slowing down,” says Dr Laubscher.
Perimenopause is the stage before menopause. Perimenopause means “around menopause” and is also referred to as “menopausal transition,” according to Mayo Clinic.
“Traditionally, according to research, we should go into menopause in the early 50s. But with so many toxins in our environment, stress and hormonal imbalances, a lot of women are going into menopause much earlier – even late 30s and early 40s,” says Dr Laubscher.
Symptoms and signs of menopause can include irregular periods, hot flashes, sleep issues, mood changes, dry skin, thinning hair and vaginal dryness. “You’ll notice your cycle will start to change. It could be a week or two earlier or later. [Once] you haven’t had a period for a full 12 months, you’re officially in menopause,” says Dr Laubscher.
Perimenopause can have similar symptoms to menopause, according to Dr Laubscher. But, the distinction lies with having no period for a full 12 months – this marks the beginning of menopause.
Perimenopause has many symptoms including “craving sugar, feeling a bit irritable, bloated, depressed or anxious… vaginal dryness, libido dropping and dry skin,” says Dr Laubscher.
