Perimenopausal supplements

[MandyFl0ss]

I am 45 years old and feel bloated, tired, lazy, apathetic, ugly, fat and I am going to do something about it. I was wondering if there any supplements you would recommend that have helped you with your energy levels and moods.

[CrepeDeChineWag]

Are we twins seperated at birth?

How's your diet and exercise?

Over the past couple of years losing weight, exercising 2-3 times a week, cutting out refined sugars, wheat and alcohol 6 days out of 7 helped me massively. Unfortunately I've let it all slide and am back to fat, lethargic and down in the dumps a lot. Just started the healthy eating again on Monday and will be tackling exercise next week. Already feeling a bit better for it.

I don't think there is a magic pill unless you count HRT which unfortunately I can't take for medical reasons.

💐

[MandyFl0ss]

Thanks Crepe. My diet hasn't been great, I consume a lot of sugar. I have never really exercises in my life except I walk everywhere and cycle for leisure. I realise I need to do more. Have you read any inspirational books that have motivated you to exercise and eat well?

[AWONI]

Omega 3 - proper high dose, none of the rubbish minimal doses they sell in boots.

Vitamin D

General multi vitamin and mineral.

One of my friends takes Agnus Castus and says it revolutionised her life!

[specialsubject]

You've identified the problems. If you are in good health there is no need for supplements if you eat properly. Waste of money.

[Cherylene]

Hi - I am 53 and find that I cannot tolerate much sugar these days. I need 'proper food' with lots of veg

Exercise - do something you like. If you like walking, is there a local walking group you can join at weekends? Groups tend to be full of oldies these days, but they are very inspirational.

Vitamin D is definitely worth taking, especially over the winter. A lot of people are low in it and it comes up every time one of my friends has a blood test! Being low in it makes you feel generally crap and apathetic and achy and seems to magnify perimenopause problems.

[MandyFl0ss]

Thank you! I am definitely going to give my diet an overhaul, quit sugar as much as possible and start exercising more. I am going to look into the supplements/vitamins you have suggested.

[MandyFl0ss]

Awoni can you recommend an omega 3 brand and what would a decent dose be?

[CallarMorvern]

This is me, plus my hair is falling out and looking thin . I am tackling the weight successfully, but could really do with supplements.

[AWONI]

Bare Biology and Solgar both do supplements with a few hundred mgs of both EPA and DHA. Makes me really cross when I look at supplements in boots etc and they have minuscule amounts. I don't work for either company btw!

Special subject I have to disagree with you: I eat a good diet but because I don't eat fish, supplementing with EPA and dha ensures I get something I couldn't get from food. Similarly it's nigh on impossible to get sufficient vitamin d from diet and if you use sunscreen you can't make it during the summer. Depending on where you live in the UK, the population is very likely to be deficient. I am not an expert but local NHS guidelines suggest everyone should take an OTC supplement and some health experts suggest much higher levels than the current RDA. Being deficient in vit d can make you feel dreadful and is implicated in all sorts of health problems.

[AWONI]

I completely understand that eating fish would be a better way of getting what my body needs in terms of essential fatty acids and that in fact the supplements may be a poor substitute or in fact not offer the same brain/heart/eye benefits as fish but as there's no definitive scientific answer, I'll keep taking them.

[herecomesthsun]

Well, till this year I have been very inclined to the idea that we really need to eat healthily rather than take supplements.

However, I have been to 2 medical lectures this summer recommending supplements including

• Vit D
  
• omega (I think 3)
  

Vit E
-Vit B complex esp folate
-selenium (in Brazil nuts)

It seems a lot of doctors take supplements over 50, I am wavering though haven't started taking the pills yet.

The argument is that hitherto, say, in Victorian times, people had to eat maybe 4000 calories a day because of all the walking and labouring they had to do.

These calories were effectively made up of organic food and rich therefore in vitamins and minerals.

Our diet today is relatively poor, mass produced ready meals, rich in sugar etc. and we have to take in far fewer calories because of our sedentary lifestyle, hence our intake of vitamins and minerals is pitiful and we need supplements.

[Pinkcadillac]

I take agnus castus, starflower oil supplement and vitamin D, I'm also doing c25k and low carbing.

I am getting better slowly after a horrible 10 months or so. Last winter was horrible, I was feeling exactly like you do (and a long commute did not help - plus the insomnia)

[Donteatthekidssweets]

I take something called menopace from boots. It's definitely made me feel less tired and helped with the slightly 'down' pmt mood. Took a few weeks to start working. I've been taking it for a year now.

[Donteatthekidssweets]

I also agree that upping exercise and eating well helps too.

[Pupsiecola]

Read The Beck Diet Solution. It's not a diet. It's CBT around following any (reasonable) eating plan you choose.

I am a couple of years older than you but hit rock bottom two years ago (coupled also with chronic back pain). I had surgery for the latter, dealt with 15 years of yo yo dieting and started exercising consistently and walking lots. It's changed my life. I never diet now. Never "start again on Monday". The book I mentioned helped me learning to eat moderately every day and that's what I do and I love it :-)

Good luck!

[Pupsiecola]

These guys really know their stuff and explain about hormonal weightloss. What we used to do to lose weight in our 20s and 30s is no longer effective at our age.

//www.youtube.com/watch?v=r429JkrYshw

Google other videos by them.

Also, look at The Body Coach. I haven't bought his plan but I do do lots of his 20 minute HIIT exercise sessions. He posts them on social media and his You Tube channel, along with some recipes. You can do them anywhere with little/no equipment. And do not cut your calories too low. You need to eat MORE if you exercise more. Honestly I've never eaten so much!!

[80sWaistcoat]

I would happily take HRT but it doesn't really agree with me so on pill, 47 and been perimenopausal for 10 years!

But those hormones help.

I take Agnus castus on recommendation of GP, helps with mood, b12 as I can't process it and if I don't take a supplement I get exhausted, menopace for a top up.

I do feel better when I exercise, cut down on booze and eat more veg, which is all v obvious!!

[MandyFl0ss]

Hi everyone. Thank you. There's so much information in your responses I am going to take some time to go through everything. I am hoping that I have just hit rock bottom. I weighed myself this morning and I am the fattest I have ever been. My BMI is 27.

Pupsiecola thank you for all your uselful information. May I ask you if you have a couple of minutes that you give us an example of what you eat on a typical day?

[Enjoyingthecoolbreeze]

I am 45 and believe I am also feeling the onset of menopause / per-menopause. The GP has recommended Agnus Castus, which I will start taking today. My cycles are 21 days and I have heavy periods .

Sometimes being a woman feels a bit of a drag....

[Pupsiecola]

You're welcome mandy. I feel so passionately about this stuff; middle aged spread and doom and gloom at our time of life is seen as inevitable, but it's not. It's really not. I feel better, fitter, healthier and stronger than I have for decades. It just needs a different approach (and we are all different with different preferences etc. so the first thing to say is find out what works for YOU. For example, for years I struggled on having a big old breakfast because I was told I HAD to do that, most important meal of the day blah blah. Well, it doesn't suit me. I have found my perfect breakfast and it keeps me fuller for far longer than porridge or eggs etc.).

A typical day will be:-

Breakfast - nuts (1 brazil, 5 almonds, 5 cashews, 5 pistachios)
and a protein shake (made with almond milk), square of 85% dark chocolate

Lunch - 2 fried eggs, sweet potato fries, raw spinach, mushrooms, sometimes a slice of toast)

Afternoon snack - half a Davina McCall flapjack (made once a month and frozen in half portions)

Dinner - chicken risotto, or chicken casserole, or steak, or a burger (only the bottom half of a bun), or pasta, or a bowl of porridge, or an omelette (if I've not had eggs for lunch) all with a load of veg.

Just before bed at 10ish - a bowl with a little flavoured yoghurt (current favourite is The Collective Russian Fudge or Coffee),, same amount of Total 2% yoghurt, a spoonful of oatbran, some raspberries and 2 crushed up Maltesers. I look forward to this all day and it's delish lol.

Basically all meals are a good source of protein and a ton of veg (I love salad but I think it's gives me some tummy issues).

If I've trained hard with weights I will add another protein shake or bar in there too. I usually carry a small protein bar in my bag in case I get hungry when out. If it's a rest day I'll eat a little less. Basically listen to your body and do what works for you. Look at Metabolic Effect; they talk about being a 'diet detective' and check out that book too re the CBT. It is a little dated now but it is bloody brilliant. And The Body Coach. There is so much information out there it's a minefield, but these three resources have changed my life.

I never restrict myself. Nothing is ever off limits. I don't avoid or ban anything. I have sugar (I will often have a little chocolate bar every day too). I am an all or nothing person so I never thought I could do this, but it just takes practice.

[Pupsiecola]

Oh, and I also juice. Favourite is beetroot, orange, carrot, ginger and mint. Juicing gets a bad rap but as long as you stick to around 80% veggies and 20% fruit it's fine. A juice makes me zing afterwards!

[PollyPerky]

Just agreeing with everyone else really about diet and exercise.
I feel as good most days as when I was 25 (HRT is helping for sure but I didn't use it till almost my mid-50s.)

I am VERY careful over what I eat and I honestly think it pays off.

I eat hardly any sugar- the most in a day is 1 small teaspoon of honey if I have porridge, and that's it. yes, I might have a 'treat'/ small pudding or 1 piece cake, once a week - but I never buy or eat confectionary.

My 'typical day' is egg on gluten free toast (not a fad- have been gluten free for 20 years due to intolerance) or porridge made with almond milk, and a handful of berries. Lunch is a salad usually tuna, prawn, tinned sardines, or some 'healthy' soup (I read labels and don't buy any with added sugar.) Small portion of full fat Greek yoghurt, berries or an apple etc.
Snacks mid afternoon might be an oatcake with almond butter ( I LOVE it!) or a few walnuts, or a few spoonfuls of plain yoghurt.

Dinner is most often grilled or baked fish- salmon 1-2 a week,, chicken ( roast one a week, cold & salad next day, risotto with homemade stock another day), or omelette if no eggs for breakfast, peppers stuffed with puy lentils, bacon, herbs, homemade fish pie, fish cakes, ....
every day- at least 1 green leafy veg- broccoli, cabbage, watercress, spinach- swapped spuds for sweet potatoes - more nutritious - don't eat white rice or pasta.

Might give you a few ideas!!!

[PollyPerky]

Oh- and give up anything labelled 'Low fat' . fat is good for you- it's far less unhealthy than refined carbs. Yoghurts can be one of the worst culprits- a pot can contain several teaspoonfuls of it- I love plain Yeo Valley Greek Style yoghurt and even half a teaspoon of honey swirled over a portion is sweet enough.

I forgot avocadoes- a small one every day!

[queenoftheschoolrun]

Vitamin D and Agnus Castus have really helped me.

[Cherylene]

Breakfast - home made version of vegan porridge - 3 tbsp. oats, 1 dessert spoon chia seeds, 1 desert spoon dried mango, 1/2 dessert spoon coconut oil. Enough boiling water to turn it into a soup, stir leave for 3 minutes, stir and 1/3 banana. (home made version of something I bought in a packet once).

Lunch - egg on toast, sardines on toast, things out of the fridge and salad.

Dinner - something with lots of veg - salmon, breaded fish, lentil shepherds pie, meat shepherds pie, something with chicken, chick peas and harissa, thai curries, stir fries, hot pot, chilli, things made up on the spur of the moment with what's available Ratatouille, aubergine curries.

Mainly brown rice or new potatoes. Roast on Sundays. Usually 3 sorts of veg - root, cabbage/broccoli type and pea/bean - unless it is part of the dish cooked ie vegetarian. I usually make big salads at the weekend like tabbouleh with plenty parsley and things like hummus or mackerel pate, and these things carry on to the weekday lunches for a couple of days.

Puddings - I prefer yogurt, crème caramel and fruit cake, but because I am cooking for 5 adults, things like chocolate cakes, lemon tarts and pies tend to take over. I like making clafoutis which is good, if you can find a recipe that has not been adulterated with cream - better than cake. You can use different fruits too. I discovered this when I was trying to get my cholesterol down. I used to make lemon syrup cake with ground almonds (no flour) but I can't eat nuts. .