Hydrate! Yes, you’ve heard it endless times before, but this is the fastest, cheapest hack to up your energy,1 whilst also improving your skin, reducing brain fog, and warding off cystitis.
As little as 1.36% dehydration degraded mood, increased perception of task difficulty, lowered concentration, and increased headaches in women.2 Aim for 1.5 litres of still, plain water daily.
Under-promise. Give yourself longer deadlines than you need; take on several fewer tasks than you think you can manage; reduce people’s expectations of you, and then you have the option to amaze them, whilst not putting any unrequired pressure on yourself. You don’t have to be Super Woman: those tights had to itch…
Bed down. Nail your bedtime as well as your wake time. Going to bed at a similar time each night helps your body plan its sleep schedule. Make your bed time as early as you can, as this is more effective than sleeping in later, which often leaves you groggy and extra-tired.
Find your Fats. Healthy fats are very important for energy production. Whilst it is sensible to avoid processed foods high in trans fats, and keep away from the deep fat fryer, foods such as walnuts, avocados, oily fish, flaxseed, and pumpkin seeds all contain healthy fats that contribute to better energy, better skin, better brain function and better hormone balance.
Magical Magnesium. The mineral magnesium is vital for good energy levels and reduced fatigue. It is in high demand when our lives are stressful, as it is used up by both physical and mental/ emotional stress. It is only available in healthy foods, which is another reason it can be lacking when we’re stressed and not looking after our diet. Alternatively try A. Vogel’s Perimenopause Balance (£17.99 for 14 sachets, avogel.co.uk). Simply add to 150ml of water, stir well and enjoy.
Magnesium contributes to energy metabolism, electrolyte balance, the nervous system, normal muscle function and a reduction in tiredness and fatigue; zinc contributes to normal cognitive function, macronutrient metabolism, protein synthesis, healthy hair, skin and nails, and immune function; potassium contributes to normal muscle function, electrolyte balance and the nervous system; calcium contributes to normal energy metabolism, muscle function, bone maintenance and neurotransmission and vegan vitamin D3 contributes to the normal function of the immune system, muscle function, psychological function and bone maintenance.
Why do we need these additional nutrients during perimenopause? Falling levels of oestrogen can make us more susceptible to a number of symptoms and when this happens (for example, in the week before a period, or during perimenopause) we need certain essential nutrients more than ever. If requirements for these nutrients aren’t met, we are more likely to experience negative effects on mood, muscles and joints, appetite and more.
Perimenopause Balance helps to target 10 common perimenopause symptom areas during times of fluctuating hormones. Use it to help with tiredness and fatigue, especially post-exercise recovery, energy and vitality, psychological function, muscles and bones, testosterone levels, cognitive function, hair, skin and nails, metabolism, nervous system support and electrolyte balance.
It is also vegan and free from major allergens, which is good news for those following a vegan diet or wrangling with food sensitivities or allergies, as it can be difficult to acquire sufficient zinc and vitamin D if you find yourself in either camp.
by Alison Cullen, Nutritional Practitioner and Education Manager (avogel.co.uk).
My name is Alison Cullen and I am an experienced nutritional therapist with a clinic in Ayrshire, Scotland. I am also a qualified sleep consultant. I currently combine running my clinic with the role of Education Manager for A Vogel. I lecture, train and write extensively on health issues, which I find endlessly fascinating.
Qualifications
Nutritional Practitioner, BA (Hons), DN, DNT (Distinction) and qualified Sleep Consultant.
