Registered Dietitians are uniquely trained to translate complex scientific evidence into practical solutions that will help clients improve their health and prevent disease. Specifically, dietitian services can help women manage the symptoms associated with perimenopause and menopause. Our registered dietitian, Jennifer Giurgevich, at Nepean Sports Medicine & Physiotherapy Centre, can help you navigate perimenopause and menopause through personalized nutritional guidance.
What is perimenopause and menopause?
Perimenopause and menopause are different stages in a woman's life, both marking the end of menstruation, but they have distinct characteristics and durations.
- Perimenopause: Perimenopause is the transitional phase that leads up to menopause. It is characterized by fluctuating hormone levels and irregular periods. Perimenopause can last several months to years; the average duration is about 4 years. Its symptoms include irregular periods, hot flashes, night sweats, sleep disturbances, fatigue, and mood changes.
- Menopause: Menopause is a specific point in time when menstruation has permanently stopped and a woman can no longer get pregnant. The symptoms of menopause are similar to those of perimenopause, but generally decrease over time.
Overall, perimenopause is the transitional period, the journey, and menopause is the end point, the destination.
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How can dietitian services help my symptoms?
Our registered dietitian, Jennifer Giurgevich, can help you manage the symptoms associated with perimenopause and menopause through a holistic approach. Jennifer will help empower you with the tools, education, support, and personal guidance you need to navigate the symptoms of perimenopause and menopause. Nutrition plays an important role in supporting your body during perimenopause and menopause, helping you feel stronger, more balanced, and more energized. Our registered dietitian services can help you:
- Prioritize protein: Hormonal changes during perimenopause and menopause can make it harder to build and maintain muscle mass. By increasing your protein intake you will support your metabolism, feel fuller longer, and protect your strength.
- Support your bone health: As your estrogen levels dip during perimenopause and menopause, bone density can start to decline. It is important to incorporate calcium rich foods and vitamin D into your diet.
- Balance Blood Sugar: Hormone fluctuations can make blood sugar crashes and spikes more noticeable. By incorporating fibre rich carbohydrates into your diet, it will help keep your energy levels steady throughout the day.
- Fight Inflammation: Natural anti-inflammatory foods can help manage joint aches, trouble sleeping, and mood swings.
- Listen to your body: It is important to listen to your body because everyone experiences perimenopause and menopause differently. By staying hydrated and adjusting your eating to accommodate your body's ever-changing needs. This will help you feel empowered and resilient during this chapter of life.
To learn more, please refer to Jennifer's website, sparknutritionandhealth.ca, where she discusses the importance of nutrition during perimenopause and menopause.
What should I expect at my first dietitian appointment?
Your first virtual dietitian appointment for perimenopause and/or menopause, your dietitian will send you a link to join your virtual appointment. When the appointment begins, your dietitian will conduct a brief assessment by talking and discovering what issues you are having and how they impact your daily life. Your dietitian will likely go over your 3-day food log to get a better understanding of your current diet. Your appointment with our registered dietitian, Jennifer, for perimenopause and menopause, will include the assessment of where you stand in pursuit of your goal, the creation of your nutrition plan, and going over the next steps.
