This one is for the ladies.

Perimenpause is the period of time preceding menopause in which your body starts to experience hormonal changes. While the age of onset is different for everyone, the average age for menopause is 51 years. In general, perimenopause occurs in the decade between 45 years and 55 years.

There are a number of biological changes that can occur. These include weight gain and changes in body fat distribution, poor sleep, hot flashes, an increased risk of oesteoporosis, an increased risk of cardiovascular disease and an increased risk of depressed mood and anxiety.

There are a number of ways to manage this period by adjusting lifestyle factors. The number one change that you can make is to STOP SMOKING. Smoking effects both your bone and your heart health and has been associated with earlier onset of menopause.

Weigh bearing exercise is recommended to increase your lean body mass and protect your bones (see Strength Matters post 09/2020). Muscles are also very important in glucose regulation, so pick up some free weights and get started today.

Nutritional requirements also change as you get older. There are increased requirements for calcium and vitamin D, while iron requirements decrease. Seek professional advice to ensure that your diet is healthy and to increase your chances of meeting both your macro and micro nutrient targets.