Mastering Peri/Menopause: The Complete Protocol

Waking up at 3 a.m. for no reason, feeling moody one minute and fine the next, or wondering why your jeans are fitting a little tighter? These are some of the signs that your body may be transitioning through perimenopause—a phase that can feel frustrating and unpredictable. Partly because this phase of life might sneak up on you – perimenopause begins for most people in their 40s but can start as early as age 39. The changes, both physical and emotional, can be confusing and like you're losing control.

But here’s the thing: you can take control. This complete protocol is here to help you understand what’s happening, manage the symptoms, and feel empowered as you move through this phase with confidence. 

PERIMENOPAUSE VS MENOPAUSE

Perimenopause is the phase leading up to menopause when your estrogen levels begin to fluctuate, causing things like irregular periods, brain fog, mood swings, and those infamous hot flashes. It’s the body’s natural transition process, and it can last anywhere from a few months to several years. 

Menopause is defined as the point in time when a woman has gone 12 consecutive months without a menstrual period, signaling the end of her reproductive years. While menopause itself brings changes like continued hot flashes and slower metabolism, perimenopause can be a signal of what is to come. Tuning into these early symptoms can help you start supporting your body in ways that will make the full shift to menopause healthier and with greater ease. 

SIGNS YOU'RE ENTERING PERIMENOPAUSE

As you move into your 40s and 50s, your body may start sending subtle (and sometimes not-so-subtle) signals that you're entering perimenopause. Some of the most common signs include:

• Irregular periods: Your once-regular menstrual cycle might become unpredictable—shorter, longer, or even missed altogether.

• Hot flashes and night sweats: Sudden bursts of heat that leave you sweating or waking up drenched at night are classic signs during perimenopause and menopause.

• Sleep disturbances: Difficulty falling asleep or staying asleep can become more frequent, leaving you feeling tired during the day.

• Mood swings and irritability: You might find yourself feeling unusually emotional or more easily irritated than before.

• Weight gain, especially around the belly: Hormonal changes can make it easier to gain weight, particularly in the midsection.

• Decreased libido: A lowered interest in sex is common during this time, as hormonal shifts affect your body’s natural rhythms.

• Brain fog: You may experience forgetfulness, difficulty concentrating, or feeling mentally "foggy."

• Dry skin and thinning hair: Skin may become drier, and hair can start to thin as estrogen levels decline.

PERI/MENOPAUSE SUPPORT

Prevent and ease symptoms of peri/menopause, such as hot flashes, night sweats, and mood swings. The decline in estrogen during this life phase can lead to loss of muscle mass, reduced energy expenditure, and decreased insulin sensitivity, which can result in fat storage around the belly. Menopause Support is formulated with 5 clinically proven antioxidant-rich botanicals to provide relief from symptoms and promote estrogen balance before and during menopause.

SHOP MENOPAUSE SUPPORT

VERACITY'S TIPS FOR NAVIGATING PERIMENOPAUSE AND MENOPAUSE

1. Balance your diet. Incorporate foods rich in phytoestrogens—like flax seeds, pumpkin seeds, non-GMO soy, and cruciferous veggies (broccoli, cauliflower, brussel sprouts)—to help balance hormone levels. These plant-based estrogens can mimic estrogen and ease symptoms like hot flashes.

2. Eat healthy fats. Omega-3 fatty acids, found in fish like salmon, walnuts, and chia seeds, help reduce inflammation and support heart health, which is vital during menopause as cardiovascular risks increase.

3. Exercise for strength and stress relief. Activities like walking, yoga, and strength training not only improve mood and energy but also help with bone health and reduce hot flashes. Strength training can also prevent the muscle loss that’s common during menopause.

4. Mind Your mental health. Mood swings are common, but practices like mindfulness, meditation, and therapy can help you manage anxiety and stress. These techniques help lower cortisol which can exacerbate menopause symptoms. Building a support system of friends, family, or professionals can make a big difference in emotional well-being.

5. Limit alcohol and caffeine. Cutting back on alcohol and caffeine can reduce the severity of hot flashes and night sweats. Both can disrupt sleep and cause blood vessels to dilate, triggering these uncomfortable symptoms.

6. Maintain a healthy weight. Keeping your weight in check is important since excess body fat can increase estrogen levels, worsening menopause symptoms. Healthy weight management can also help reduce the risk of heart disease and diabetes.

7. Optimize your gut health. Your gut plays a big role in metabolizing hormones. Including fiber-rich fruits, veggies, and probiotics in your diet helps to maintain a healthy gut microbiome, which can balance hormone levels and reduce bloating, mood swings, and even skin issues.

MOVEMENT THROUGH MENOPAUSE

Exercise is key to easing menopause symptoms like mood swings, hot flashes, and muscle loss. Setting a solid fitness foundation during perimenopause or earlier can also help make the transition to menopause easier. Here are three easy ways to fit movement into your day:

1. Strength training with light weights or resistance bands. As estrogen drops, muscle mass decreases. Combat this with 10-15 minutes of lightweight training or resistance bands. Simple moves like squats, bicep curls, and shoulder presses help maintain muscle and metabolism.

2. Walking is a low-impact, stress-busting way to stay active. A brisk 20-30 minute walk around the neighborhood or park supports heart health, and bone density, and gives you a mood boost.

3. Gentle yoga and stretching. Simple yoga poses like child’s pose or cat-cow stretch help with relaxation, flexibility, and stress relief. Regular practice can also improve sleep and balance hormones.

Rule of Thumb: Aim for at least 30 minutes of moderate activity most days of the week. This can be broken into smaller sessions, like three 10-minute walks or two 15-minute strength training workouts. Consistency is key; even short bouts of exercise add up and can significantly boost your well-being. Listen to your body and choose activities you enjoy to make it easier to stick with your routine!

PERI/MENOPAUSE-FRIENDLY MEALS

1. Quinoa and Roasted Vegetable Salad

Ingredients:

• 1 cup quinoa, rinsed

• 2 cups vegetable broth (or water)

• 1 zucchini, diced

• 1 bell pepper, diced

• 1 cup cherry tomatoes, halved

• 1 cup broccoli florets

• 2 tablespoons olive oil

• Salt and pepper to taste

• 1 tablespoon balsamic vinegar

• 1/4 cup chopped fresh parsley

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the zucchini, bell pepper, cherry tomatoes, and broccoli with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender.

2. While the vegetables roast, cook quinoa in vegetable broth according to package instructions.

3. In a large bowl, combine cooked quinoa, roasted vegetables, balsamic vinegar, and parsley. Toss well and serve warm or cold.

2. Chickpea and Spinach Curry

Ingredients:

• 1 tablespoon coconut oil

• 1 onion, diced

• 2 cloves garlic, minced

• 1 tablespoon grated fresh ginger

• 1 can (14 oz) diced tomatoes

• 1 can (15 oz) chickpeas, drained and rinsed

• 4 cups fresh spinach

• 1 tablespoon curry powder

• Salt and pepper to taste

• Cooked brown rice or quinoa for serving

Instructions:

1. In a large skillet, heat coconut oil over medium heat. Add the onion and cook until translucent, about 5 minutes. Stir in garlic and ginger; cook for another minute.

2. Add diced tomatoes, chickpeas, curry powder, salt, and pepper. Simmer for about 10 minutes, allowing flavors to meld.

3. Stir in fresh spinach until wilted. Serve over brown rice or quinoa.

3. Baked Salmon with Asparagus

Ingredients:

• 2 salmon fillets

• 1 bunch asparagus, trimmed

• 2 tablespoons olive oil

• 1 lemon, sliced

• Salt and pepper to taste

• Fresh dill or parsley for garnish (optional)

Instructions:

1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.

2. Place the salmon fillets and asparagus on the baking sheet. Drizzle with olive oil and season with salt and pepper. Lay lemon slices on top of the salmon.

3. Bake for 15-20 minutes or until the salmon is cooked through and flakes easily with a fork. Garnish with fresh herbs if desired and serve hot.

SIMPLE STRATEGIES FOR BETTER SLEEP DURING PERI/MENOPAUSE

• Create a relaxing bedtime routine: Engage in calming activities before bed, like reading or gentle yoga, to signal your body it's time to wind down.

• Limit screen time: Reduce exposure to screens at least an hour before bedtime to help regulate melatonin levels and improve sleep quality.

• Optimize your sleep environment: Keep your bedroom cool, dark, and quiet, using blackout curtains or white noise machines to create an ideal sleep sanctuary.

THE POWER DUO FOR MANAGING PERI/MENOPAUSAL WEIGHT GAIN

Lower levels of estrogen from perimenopause and menopause can lead to loss of muscle mass and reduced energy expenditure, decreased insulin sensitivity which increases appetite, and fat storage around the belly.

Menopause Support supports healthy estrogen levels.

Pair with Metabolism Ignite to boost metabolism and regulate hormones to optimize your natural ability to lose and maintain weight.

Shop the Metabolism + Menopause Support Set and save an extra 20% - Metabolism Ignite and Menopause Support work synergistically to alleviate menopausal symptoms and improve long term metabolic health.