For those of us in the throws of perimenopause, finding a good balance between healthy eating and satisfying a ravenous appetite is a daunting task.  Speaking personally, some days I find that I just can’t be satisfied with healthy food choices.  Cookies, candies, and other various baked goods seem to call my name from every direction.  Why do our fluctuating hormones wreak so much havoc on our otherwise healthy lifestyles? 

There are two reasons why our hormones seem to control our levels of hunger. First, water weight gain can cause varying levels of bloating.  Second, reproductive hormones play a significant part in how we respond to food needs throughout our cycle.  Some studies have shown that levels of hunger increase during perimenopause causing weight gain and frustration.  During perimenopause, when hormone levels are all over the charts, hunger levels can go overboard, increasing our desire for food.

As frustrating as it is, increased appetite is our burden to bear during the years up to menopause.  However, there are some opportunities we have to decrease weight gain that may result from an appetite for destruction. 

• Drink more water.  Studies have shown that increasing water intake before a meal may result in lower calorie consumption.
• Increase physical activity.  All physical activity counts when considering burnind calories.  Park farther away from the store, take the stairs, and stretch every hour.
• Consider a nutritional supplement.  Discuss supplementation with your doctor to see if your diet could use some assistance in providing you with the energy you need to tackle your day.

Many women are aware that watching their cholesterol intake is an essential part of preventing heart disease.  Keeping an eye on the saturated fats and choosing healthy food options go far when considering heart health.  However, for women who are going through perimenopause and those women who have reached menopause, making healthy food choices may not be enough to combat high cholesterol. 

Heart Disease Risk in Menopausal Women

Menopause has long been linked with increasing levels of cholesterol and risk of heart disease, and now research is backing up the link.  Previously, the aging process was believed to cause increases in cholesterol levels leading to heart disease and heart attacks.  Current studies are showing that rising post-menopause cholesterol levels can be attributed to menopause and not a natural process of aging.

The Link Between Hot Flashes and Cholesterol Levels

In a recent study reported to the North American Menopause Society in September of 2011, women who report having many hot flashes and night sweats during menopause have higher levels of cholesterol than those women who report few or no instances of these issues.  While it is not known if these symptoms of menopause are the reason for the increased cholesterol levels or if it is menopause, itself that is causing the increase, it’s important for women to discuss their heart health with their physicians.

Lowering Cholesterol Levels

Perimenopausal and menopausal women can help to protect their heart health by making lifestyle changes that can lower cholesterol. Getting plenty of exercise, discontinuing tobacco use, and increasing healthy food choices can all go a long way to improving heart health and lower cholesterol values.  Discuss your options with your physician during your next visit.  The choices that you make now can affect your health for years to come.

According to The LA Times, which recently reported some interesting statistics about female health in the Untited States, approximately 6000 women each day are reaching menopause. Yet surprisingly, the average age women arrive at menpause, 51, has remainded steady over the years even as life expectancy has increased and the age of menarche (the first menstrual period) has dropped.

With that many women going through the sometimes unbearable symptoms of hormonal shifts, it’s no wonder that more and more women are looking for alternatives to experience comfort and better health during this somewhat challenging time in their lives.  Perimenopause, or the time period leading up to menopause, which is most commonly associated with the symptoms of weight gain, moodiness, and poor sleeping patterns, could last upwards of four to six years. 

Exercise can help regulate sleep patterns.

There are some changes that women can make in their daily lives that can lead to improvements in the severity of their symptoms.  Some of the easiest ways to combat the side effects of hormonal swings include:

• Eating a plant-based diet
• Increasing exercise which includes both aerobic activity and strength training
• Working with your physician to choose supplements that will work with your body to combat your symptoms
• Using a process of trial and error when changing daily routines to note which changes work best for you

With 75% of American women reporting that they have experienced hot flashes during perimenopause, it’s no wonder that more and more women are seeking the assistance of their physicians for help during this time. By taking a few steps toward better health, hot flashes, as well as many other symptoms of perimenopause can be handled a little easier, making for a better overall feeling of health.