How a poor diet impacts hormones and can make perimenopause worse

Perimenopause can be a tricky phase of women life to navigate which happens to coincide with the busiest time of a women's life. Likely she has a partner, a family, a job to go to, she may have ageing parents, a busy social life, whilst trying to stay fit and healthy, not to mention all the other stressors modern day life brings with it. 

It's a lot!

So no wonder women have turned to convenience and coping mechanisms to help support their busy lifestyle. 

However the question is, at what cost?

How does the modern day diet impact our hormones and for that matter influences perimenopause and the symptoms she experiences?

Well, before we get there we need to understand the basics around hormones and the role they play.

Hormones are chemical messengers that are produced by glands in the endocrine system, they travel through the blood stream to tissue and our organs. Their role is to maintain an internal balance within the body (homeostasis) and influence functions such as growth, metabolism, reproduction, mood and sleep. 

Right, so now that's cleared up, you can see why it's important to keep our hormones in check. 

The main issue women, let's say 35 plus, have is that your sex steroid hormones (Estrogen, Testosterone and Progesterone) are likely on the decline, even if you have no symptoms yet. 

Firstly this is a natural process of getting older. There is no avoiding this. Sorry!

However, most of the messaging around perimenopause on social media is one of struggle and hardship. It's as if we have fallen into the trap of accepting that this is just how it is so you better buckle up because it's going to be a bumpy ride. 

I don't believe this to be true. And I am backing this up as a Coach of 16 years who specialises in helping women in their 40's get into shape and navigate shifting hormones. As well as a being a women in her 40's who is also a Menopause Certified Coach. So I'm as qualified as it get's in this field through education and hands on experience. That said there is always more to learn and I believe more research will comes out which will back me up on what I am about to say. 

We already know thats our diet, exercise and lifestyle choices have an impact on our hormonal balance. So therefore it would make sense that if we are in a compromised position of perimenopause were our hormones are already imbalanced, that a poor diet and OUR lifestyle choices would further exacerbate this problem?

To me and hopefully to you, that makes logical sense. 

Here is how a poor diet that is high in processed foods, refined sugar, unhealthy fats and low quality nutrients will impact hormones. 

Insulin Resistance - A diet that has rapid spikes in blood sugars overtime can lead to insulin resistance. This is were you become less responsive to the hormone insulin, leading to type two diabetes. Chronic levels of elevated insulin also impact etrogen, testosterone and leptin which plays a role in mood, metabolism and appetite. 

Inflammation and Cortisol - Inflammation is a natural occurrence in the body and it's how the body helps us heal from illness, injury or stimuli from anything that threatens to cause harm to the body (processed foods and alcohol). Chronic inflammation occurs when the body is under constant threat and this elevates cortisol levels which is one of our stress hormones. High cortisol levels can disrupt other hormones in particular our sex steroid hormones and thyroid. 

Estrogen Dominance - This can occur when a diet lacks fibre. A poor quality diet is often low in fibre. Fibre aids the clean up and detoxification of any excess hormones in the body. Without enough fibre oestrogen levels can elevate which can worsen PMS, PCOS and can create irregular cycles

Disrupts To Appetite - Your hunger hormones leptin and Ghrenlin are disrupted when eating a poor diet. Often processed foods are moreish, we can over eat these with ease due to the combination of slat, fat and carbs along with low fibre. Processed food interferes with the hormone leptin which usually signals when you are satisfied form a meal. If you are not receiving a signal that you have eaten enough it is easy to overeat which can lead to weight gain. 

 

The reality is that our busy lives mean we have a lack of time and high stress level problem. These two issues will influence ur behaviours and choices around food and we will naturally be looking for ways to get food in quickly or reach to food for comfort. You can see just how easy packaged foods become part of our everyday lives, multiple times a day. Just go to the supermarket and you will see two aisles of fresh food and then the rest is all packaged up for your convenience, microwavable meals, meat replacements, cereal, snacks, etc.

If our diets our influencing our hormones in such a way without the addition of perimenopause, you can now understand how much worse things become when you are perimenopausal. And I haven't even mentioned how alcohol impacts hormones, that will have to be a whole other article, but we can safely say it's not good. 

Now I don't like to bring a problem to the table without bringing a solution. So here's the good news.

Knowing all the above, isn't it empowering to know that actually we do have the ability to improve how we feel and the perimenopause symptoms we experience? 

Rather than rolling over and just excepting it's going to be hell. You now get to take your power back by making some adjustments to your diet and lifestyle.

Sure, we can't stop perimenopause or eliminate all the symptoms. But I have seen it time and time again with my clients who were struggling with perimenopause, you will be giving yourself the best possible transition through perimenopause by living a healthier lifestyle so that you significantly reduce symptoms. 

Vanessa French

www.vanessafrenchfitness.co.uk