Why Diet & Exercise is Important in Perimenopause

by Magnolia on June 26, 2013

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I am always reluctant to discuss the topic of diet and exercise in menopause.

Not because I don’t think it’s important.  But because it’s spoken of so often as a remedy for pretty much everything which ails us, I think we tune it out.

I’ll be the first to tell you, I’m guilty of it.

But we shouldn’t. In fact, diet and exercise should be the first line of defense when it comes to coping with the symptoms of perimenopauseand menopause. Why? Because without it, nothing else you do will have much of an effect.

We live in a drug culture, ladies. We have a syndrome or medical condition to explain everything from leg twitches to heat rash to diabetic nerve pain – and we have a corresponding drug to go with it. Try as we may, unless we completely unplug from society – and the television and Internet – there is no way humanly possible to not be influenced by it.

So as much as I believe in hormone therapy to treat perimenopause and menopause symptoms, I don’t believe it is the be-all-end-all. No matter what the medical community and pharmaceutical companies would have us believe. Of course, on the other end of the spectrum, there are those who believe that diet and exercise should be the only remedy for perimenopause and menopause symptoms.

I don’t believe that either. If you are one of those people, well, more power to you. But, most women I know benefit from some type of hormone therapy during perimenopause and menopause, if only for a short time. It’s also about balance – and I’m not talking about Yoga either.

I mean, there should be a balance of all of these things when it comes to treating perimenopause andmenopause symptoms. We should exercise – even if we just walk for half an hour daily. And we should eat good food.

That means plenty of protein, an assortment of fruits and vegetables, balanced with healthy fats and complex carbohydrates. And look, if you get overwhelmed with this notion that you should eat X-amount of servings of this or that every day (I certainly do), then strive to try different colored seasonal vegetables and fruits on a weekly basis.

That way, you’re getting a variety of foods, and you’re not getting bogged down in the minutia of numbers and servings.  Oy vey.

The point is, you have to make diet and exercise a priority. Otherwise, you’re going to be relying on drugs to fix everything, and well, they just won’t. Nothing clears your head and calms your nervous system better than aerobic exercise; and stable blood sugar from a healthy diet of protein, fats, and complex carbohydrates can stabilize mood swings in a remarkable way.

I know, because I suffer with a hyper-active nervous system and blood sugar spikes which affect my mood in the worst way. These things have a profound effect on how I feel.

But, don’t take my word for it, ladies. Do it for yourself. Apply your efforts for just one week to getting some form of exercise for at least half an hour every day, and focus on eating good proteins, fats, carbohydrates, and fruits and vegetables.

Then take notice of how you feel. You will be amazed. Incorporate these changes along with hormone therapy, and you will feel like a new woman. Guaranteed.

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{ 7 comments… read them below or add one }

Sharon Jones June 29, 2013 at 4:43 pm

I wear an estradiol patch. I have noticed that when I exercise, I get low estrogen symptoms returning–hot flashes, moodiness. I’ve read on some message boards that other women experience this, too–some using the patch, some on oral HRT. Exercise is definitely good for us, but it’s a problem if it causes estrogen levels to drop. Any thoughts on this?


Magnolia June 29, 2013 at 5:15 pm

That’s interesting, Sharon…..I would think exercise would actually help affect estrogen levels in a positive way. That is because exercise affects serotonin levels in our brain. Serotonin and estrogen have a direct correlation. When one goes up, the other goes up, and vice versa. So, I’m not sure what to think about your experience.

Have you considered raising your dose a tad?



Grandma Bonnie June 29, 2013 at 4:43 pm

I like your in the middle approach of not always depending on hormones and drugs. I know how diet and exercise is also very important to our health. It is just hard to always toe the line. Thanks for sharing I look forward to reading more.


Magnolia June 29, 2013 at 5:13 pm

I don’t think any one thing is the answer for all women, Grandma. Perimenopause is too complex and we all experience it differently. So, we have to approach it accordingly.



Sharon Jones July 1, 2013 at 10:52 am

Yes, I am going to see my doctor tomorrow and will discuss it with her. I’ve only been on the patch for 4 months and I seem to be having a problem with erratic absorption from it, so we’ll see what she says. Thank you for your wonderful blog!


Magnolia July 1, 2013 at 11:02 am

You’re welcome!

And you know, I read somewhere that putting the patch on your hip around the buttocks area, actually increases the absorption rate by 20%. And there could be other reasons, of course, that you’re having problems with absorption.

Hopefully your doctor will be able to help you with that. Would love to hear what she says if you happen to remember to stop back by and let me know.

All information, knowledge, and experiences are helpful for all of us!



Jessica Blair January 31, 2015 at 5:35 pm

great post just what i needed to hear i just started hormone therapie to see if i did indeed respond to it to see if i was in perimenopause and shurely enough i am i was suffering from the embarasing hot flashes and going through a tshirt a day not to mention the insomnia too loads of fun but yes balance.


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