My body has changed and I’m not sure I like it

We have been told for decades now to be proud of our bodies, whatever shape we are, and to be proud if there are marks from pregnancy symbolising the wonderous fact that childbirth occurred. A few stretch marks, a bit of saggy skin or even a little bit of extra weight was all fine.

In fact, our thirties were great: less pressure to look a certain way and although many of us in truth could have been in slightly better shape, we felt good and we still felt “young”. However, there comes a point when we might become increasingly aware that our bodies are not looking quite as good as before.

Despite religiously saying no to cake and lattes, the weight is creeping up and your side profile is showing a bulging stomach that may or may not be bloating. Lines are appearing on our faces and our skin just doesn’t seem plump. We don’t seem to look as good, we look tired all the time and things are starting to hurt.

The reality is that ageing occurs and no amount of factor 50 application or organic juice consuming is going to change that.

Of course, there are cosmetic procedures but that is another story. To speak more specifically about the process for women reaching the perimenopausal years the hormonal changes play a large part in what is happening to our bodies. 

Falling Oestrogen and Progesterone levels

This can result in a number of symptoms including hormonal dips leading to low mood and anxiety, vaginal dryness, hot flushes, headaches and increased urinary tract infections. Fat distribution may change and sit more around the belly. You could also be bloated in a similar way to just before getting your period. 

Falling Testosterone levels

Interestingly this “male” hormone which is always present in women, also drops and this can mean a lower sex drive, lower energy, brain fog and poor concentration. This lack of energy can directly affect the desire to go out and exercise or think about how to manage your diet. 

What is positive though is that these hormonal changes, which cumulatively may have led to our general wellness routine dropping as we really do not feel in the mood, do not signal the start of a downhill slide for our bodies.  Some changes can be reversed to a certain extent and certainly there is no need to accept that weight gain or a lack of suppleness is permanent. There are many things to consider in terms of lifestyle changes that can have a drastic result on physical bodies. As we care for ourselves during perimenopause and beyond, it has never been more important to prioritise the overall wellness and resilience of our bodies.

A good place to start: 3 things

Nutrition

A diet PROPORTIONALLY high in protein will help maintain muscle mass which decreases from around the age of 30. An awareness of portion size and calorie intake is also important. Barring other health issues, for the majority of people, eating more calories than your body requires will lead to weight gain and eating less than required will lead to weight loss. Your individual calorie requirements may be far less than you expect!

Educate yourself on the various dietary macros of fat, carbohydrates and protein and take control of what you are consuming. It is worth properly analysing your food intake and there are many apps such as Nutra Check or My Fitness Pal, which can aid in this. 

It goes without saying that limiting alcohol is a wise move. There are many calories in your favourite drink and very little nutritional benefit. 

Exercise

All perimenopausal women can benefit hugely from resistance training to build muscle. During this type of exercise the muscles work against a force or a weight. As muscle mass declines as we go through the years, the best option is to train to build muscle in order to counteract the natural decline. This in turn will give the body the best chance to protect the joints, bones and muscles and to stay strong. (Many women worry about “bulking up” and looking muscly from weight training. It is physically not that easy develop bulging muscles and the more likely result is a toned, fit look. Don’t be scared!). Complimentary exercise includes some cardio, yoga and pilates and do not over look the feel good inducing as well as health benefits of a walk, swim, cycle or other exercise at a gentle pace. 

Sleep and Relaxation 

Sleep is a necessity and prioritising an effective sleep routine to optimise restorative sleep is a key component to being and looking well. During the perimenopause sleep can be disrupted due to hot flushes, anxiety as well as other unclear reasons. Try to increase the chances of a restful night’s sleep by keeping the bedroom cool, having some wind down rituals and not becoming too stimulated just before bedtime.

Equally important is keeping on top of your stress levels. Stress causes the body to release the hormone cortisol, which can disrupt your normal balances leading to cravings for fatty or sugary food. “Comfort eating” is a real phenomenon and your ability to make healthy choices or control portions can be affected. 

Take Control

It may be that your fluctuating hormones are making you feel bad or tired or anxious, realising this and recognising that this in turn has upset a healthy wellness routine is key to regaining control. Start by focusing on 3 key components of wellness – nutrition, exercise and sleep and relaxation, this is so important for getting back on track. Your routine may need to look different at this point in time, but change is good and you can feel like that confident goddess again.