Last week we covered supplements for perimenopause - specifically we took a deep dive into the Wild Nutrition Food Grown Perimenopause complex and its dubious claims.
Today, for our final instalment of this series, I want to look at the areas of nutrition where the evidence seems clearest and strongest. I’ll cover some of the diseases that people going through perimenopause and who are post-menopausal are at increased risk of; some of the key nutrients at play; and food-based recommendations for good nutrition in this phase of life. Plus answering some common questions about multivitamins (including a supplement you probably shouldn't be taking), anti-inflammatory diets, and some nerdy bonus stuff about chrononutrition.
Let's go!
Bone Health
Preventing osteoporosis and sarcopenia
As estrogen levels fall, the rate at which calcium and other minerals are lost from bone increases. This can cause the bones to weaken over time which in turn can lead to fractures i.e. osteoporosis. Likewise, lower estrogen levels contribute to a decline in muscle mass and strength, accelerating the natural deterioration that comes with aging. Reductions in muscle mass and strength, to a point that it results in frailty and loss of function, is known as sarcopenia. HRT can help maintain estrogen levels, and resistance exercise can help stimulate bone mineralisation and muscle synthesis, both of which help maintain strong bones and muscles. But there are a few key nutrients that are worth paying attention to in the diet too.
