Have we decided if tomatoes are a fruit?!

If I had to choose one food to eat for the rest of my life (without consequence), it would undoubtedly be pizza (with a side of chips and salsa, if sides are allowed in this hypothetical and it’s mine so they are). ;)

Pizza with pepperoni, mushroom, onion, and banana peppers has almost everything - though it could probably benefit from a fruit. However! (at the risk of alienating the “pineapple-on-pizza-lovers”), one should NOT fruit a pizza! (I kid) 

Have we decided if tomatoes are a fruit?! 

Anyway, my point is I love pizza (and corn chips). 

Here’s the rub… in reality, one cannot subsist on pizza alone. I know because I gave it a good go in my 20's and 30's.

I was late to the "food be they medicine" party. Of course, I was raised with the “diet and exercise to lose weight" principle (and dear God did I want to lose weight - although, apparently not enough to actually “diet and exercise”). 

What I had never been told was how what I ate could (quite literally) change everything - mind and body - for better and worse.

So when perimenopause came calling in my late 30's and I began to experience weight gain, hot flashes, anxiety, and depressive symptoms, one of the recommendations I received was to omit gluten and add a probiotic to my daily routine. 

Despite being confused and slightly dismayed (for this significantly impacted my relationship with pizza) by these recommendations, I was ready to try anything, so I adopted the changes.

It took less than a month for me to notice a big difference in my sleep, bloating, and mood (changes in weight took a little longer and some additional tools). 

If omitting gluten (which was promoting inflammation in me but does not in everyone) and adding a probiotic to my daily regimen could result in me feeling substantially better, what else was I missing?

It turns out - quite a lot…

Why Nutrition Matters Now More Than Ever During Perimenopause

Our body's relationship with food and nutrients undergoes significant changes during this transition. Hormonal fluctuations can result in: 

• Slowing Metabolism: increasing the likelihood of gaining weight

• Changes in Fat Distribution: resulting in more fat around the waist

• Loss of Lean Muscle Mass: making it more challenging to lose weight

• Decreased Insulin Sensitivity: increasing the risk of type 2 diabetes

• Changes in Bone Health: making us more susceptible to bone loss and osteoporosis

• Changes in Heart Health: increasing the risk of cardiovascular issues

• Changes in Mood: impacting our mental and emotional well-being

• Increased Inflammation: impacting joint pain, mood, heart health, and more

Evidence-Based Macro-Nutrients Important for Hormonal Balance & Symptom Management

Protein:

• Essential for producing hormones and maintaining muscle mass

• Helps stabilize blood sugar and reduce cravings

• Supports bone health

• Aim for 1.3-1.6 grams/kg of ideal body weight per day (I find this to be an enormous amount of protein and almost impossible for my 160lbs to achieve... but I try).

Healthy Fats:

• Critical for hormone production

• Support brain health and mood stability

• Supports heart health

Fiber:

• Assists in weight management

• Stabilizes blood sugar levels

• Supports heart health

• Aim for more than 25 grams of fiber per day.

Examples of Specific Foods That Make a Difference:

✅ Lean meat and fish

✅ Avocado

✅ Olive oil

✅ Whole grains like quinoa, brown rice, and oatmeal

✅ Nuts, such as peanuts and Brazil nuts

✅ Legumes, such as chickpeas and lentils

✅ A range of fruits, such as apples, bananas, and berries

✅ A range of vegetables, such as carrots, broccoli, and spinach

✅ Soy products, such as tofu

✅ Seeds such as flaxseeds

✅ Sweet potato for a complex carbohydrate

Foods to Limit:

🛑 Refined sugars (can trigger hormone fluctuations and inflammation)

🛑 Excessive caffeine (can stress your adrenal system and increase hot flashes)

🛑 Processed foods (may contain hormone-disrupting chemicals)

🛑 Excessive alcohol (can affect hormone metabolism and sleep)

A Note On The Mediterranean Diet: Several studies suggest that the Mediterranean might benefit perimenopausal symptoms and protect heart health, insulin sensitivity, and weight.

Four Simple Steps to Start Today:

🥦 Add one serving of cruciferous vegetables to your meals.

🐟 Include protein with every meal.

🚰 Stay hydrated.

🌞 Add fiber to one glass of water a day.

Mindful Eating Tip: Take a moment before meals to breathe deeply and slow down. This simple practice helps reduce stress hormones and improves digestion.

Remember! Small consistent steps lead to lasting changes and it is always a good idea to consult with a healthcare provider or nutritionist before making any changes to your diet.

Take good care, 

Amanda

P.S. I found cauliflower and chickpea crust to be a great (if not perfect) alternative to glutinous pizza dough.