Welcome to midlife.
The lowdown on perimenopause, making new habits and a super-simple breakfast recipe
Welcome to Midlife Bites, a newsletter from me, Sinéad, a Registered Nutritionist (MSc, mBANT, rCNHC), about how to navigate your way through perimenopause and beyond with positive food and lifestyle choices.
I love food, whether it’s thinking about it, talking about it, making it, or eating it; food plays a massive role in my life and I feel passionately that it has the power to improve our wellbeing. As well as being a Registered Nutritionist (with an MSc in Personalised Nutrition), I have training in the foundations of cooking from the prestigious Leiths School of Food & Wine. I want to use this newsletter to share my knowledge, along with simple, achievable tips and delicious recipes, that will inform, inspire and nourish you. My mission is to help you feel completely prepared on your journey through perimenopause. I plan to share with you every month — I really appreciate you supporting my work!
So how about we start with the basics?
What is perimenopause?
Meaning ‘around menopause’, perimenopause is a transitional phase where your hormones (primarily oestrogen and progesterone, but also testosterone) begin to fluctuate. An early sign of this is a change in your menstrual period, where periods get shorter or irregular. Progesterone is responsible for helping the uterine lining to stick to the uterine walls, so as levels dip, the lining can’t attach, which leads to irregular bleeding. When oestrogen levels peak higher than progesterone, the lining builds up before it sheds, creating heavier periods. Testosterone is produced by the ovaries and adrenal glands and plays a role in sexual arousal, libido, bone strength, cardiovascular health, cognitive performance and energy levels. These hormones continue to fluctuate in a gradual decline until eventually leading to menopause (12 months after your last period). Some of the many symptoms of perimenopause include: hot flushes; poor sleep; night sweats; low mood; increased anxiety; vaginal dryness.
The age that perimenopause begins varies massively, but it can occur between 8 and 10 years before menopause (which has an average age of 51), so preparing early with sensible food and lifestyle habits has the potential to make your journey that little bit smoother.
Morning routines
Each month we focus on 3 new healthy habits to incorporate into your routine. If you find your energy levels slump and you crave something sweet in the afternoon, you get ‘hangry’ throughout the day or you have trouble sleeping, these are all signs to take a look at your morning routine and blood sugar balance. Fluctuating hormones during perimenopause may also make it more difficult to control blood sugar levels. Practicing healthy habits in the morning will help to keep your blood sugar in check as the day goes on. Here are 3 morning routine goals this month:
Step outside and look at the sky for 5 to 10 minutes before looking at a screen.
Avoid coffee before breakfast; instead have it with or after food.
Aim to have at least 4 savoury breakfasts during the week (think eggs & veg, smashed avo & harissa butter beans on toast, savoury porridge).
Ask yourself: If I make this change, what will it get for me?
Miso Banana Overnight Quinoa
Serves 1 – 2
When it comes to making new food habits, breakfast is often a great place to start. This Miso Banana Overnight Quinoa recipe takes minutes to prep, packs a nutritional punch, has the perfect combo of salty, sweet and umami — plus it’s really delicious.
Why love the ingredients?
Quinoa is a ‘complete protein’, meaning it contains all 9 essential amino acids. It’s high in fibre — combining protein and fibre helps us to manage our appetite by keeping us feeling fuller for longer. It also has a low glycaemic index (GI), so it releases energy slowly and is less likely to trigger cravings later on. As a prebiotic, it provides fuel for beneficial gut bacteria, which may improve diversity and gut health.
Flax & chia seeds are also high in fibre, are great for digestion and for aiding constipation. They are high in anti-inflammatory omega-3 fatty acids, which may support skin health, as well as lowering blood pressure and reducing cholesterol. Flaxseeds are a great source of phytoestrogens, plant compounds that mimic the effects of oestrogen and may help to reduce common perimenopausal symptoms, such as hot flushes and night sweats.
Cinnamon contains antioxidants and has anti-inflammatory properties. It may help to reduce blood pressure, support healthy cholesterol levels, blood sugar balance and the risk of insulin resistance. Cinnamon also has prebiotic properties so may be great for digestive health. It’s worth noting that all cinnamon is not equal — always opt for Ceylon cinnamon whenever you can.
Miso is a fermented soy bean paste, packed with protein, vitamins, minerals and is a rich source of probiotics (the beneficial bacteria). Shifts in your hormones during perimenopause may change the composition of your gut microbiome and vice versa (an unbalanced microbiome, may disrupt hormone levels), potentially leading to digestive issues, weight gain and insulin resistance. Including fermented food in your diet may help to promote the balance of beneficial bacteria in the gut.
INGREDIENTS
⅓ cup (40g) quinoa flakes
1 heaped tablespoon ground flaxseeds
1 heaped tablespoon chia seeds
1 teaspoon Ceylon cinnamon
¾ cup (185ml) milk (of choice)
½ large banana
1 teaspoon white miso paste
Full fat Greek yoghurt
Sprinkle of cacao nibs & puffed buckwheat (optional)
METHOD
In a sealable container, stir together the quinoa flakes, flaxseeds, chia seeds, cinnamon and milk. Cover and place in the fridge overnight (or for at least 2 hours).
When ready to serve, mash the banana and miso paste together in a small bowl.
Stir the quinoa flakes mixture, adding a splash more milk to loosen, if needed.
In a bowl (or jar), spoon alternate layers of the quinoa flakes mixture, yoghurt and miso banana. Finish with a dollop of the miso banana and top with a sprinkle of cacao nibs and puffed buckwheat (for extra crunch!).
If you’re interested in working with me on a 1-to-1 basis, why not book a discovery call to find out more about how I can support you through perimenopause. And if you’re on Instagram, come and say hi.