Magnesium plays a powerful role in blood sugar balance, metabolism, and hormone health—yet many women in perimenopause are deficient without realizing it. In this post, we explore how magnesium impacts insulin resistance, belly fat, and midlife weight gain, and share evidence-based strategies to restore balance naturally.

Waking up at 2 AM? You’re not alone. Perimenopause often disrupts sleep through hormonal shifts, cortisol spikes, and night sweats. Here’s how to reclaim restful nights.

Walk into any health food store or scroll through social media, and you’ll be met with a dizzying array of supplements promising to “fix” your perimenopausal symptoms. From hormone-balancing blends to stress-reducing formulas, it's easy to feel like you need a different bottle for every symptom. This pressure often leads to a cycle of overspending on supplements that may not be necessary, effective, or even safe.

​At Macvelly Wellness in Spokane Valley, WA we believe in a more intelligent and sustainable approach. We know that perimenopause doesn't have to be a multi-hundred-dollar-a-month endeavor. Instead of a "shotgun" approach, we advocate for a foundational, evidence-based strategy that focuses on what your body actually needs.

​The Problem with the "More is Better" Mentality

​The supplement industry is a multi-billion dollar market, and women in midlife are a primary target. The narrative often suggests that your body is "broken" and needs a complex, expensive array of pills to function properly. This can lead to a few key problems:

• ​Financial Strain: Purchasing numerous supplements month after month can quickly become a significant financial burden.

• ​Over-supplementation: Taking too many supplements can be ineffective at best and harmful at worst. Certain nutrients can compete for absorption, and some fat-soluble vitamins can become toxic in high doses.

• ​Ignoring the Root Cause: Relying solely on supplements can distract from the real work of nourishing your body with whole foods, managing stress, and getting adequate sleep.

• ​False Hope: Many perimenopause-specific supplements contain a proprietary blend of ingredients with little to no scientific evidence to support their claims.

​The truth is, while some targeted supplementation can be incredibly helpful, it should never replace a solid foundation of healthy habits.

​The Foundational Five: Essential Nutrients to Prioritize

​Instead of an endless list of pills, a truly effective perimenopausal wellness plan begins with a focus on core, foundational nutrients. These are the vitamins and minerals that your body most commonly needs to support hormonal balance, metabolic function, and overall well-being.

1. ​Magnesium: This mineral is a superstar. It's involved in over 300 biochemical reactions, many of which are directly relevant to perimenopause. It helps with muscle relaxation, reduces anxiety, supports restful sleep, and is crucial for maintaining bone density. Food Sources: Leafy greens, nuts, seeds, and dark chocolate.

2. ​Omega-3 Fatty Acids: Often found in fatty fish, these healthy fats are powerful anti-inflammatories. They are vital for brain health, mood regulation, and heart health—all of which are key concerns during perimenopause. Food Sources: Salmon, sardines, chia seeds, and walnuts.

3. ​Vitamin D: Often referred to as the "sunshine vitamin," Vitamin D is essential for calcium absorption and bone health, which becomes a priority as estrogen levels decline. It also plays a crucial role in immune function and mood regulation. Food Sources: Fortified milk, fatty fish, and safe sun exposure.

4. ​B Vitamins (especially B12 and B6): B vitamins are vital for energy production and metabolism. B6, in particular, is a cofactor in the production of mood-regulating neurotransmitters. B12 is essential for nervous system health and can help combat fatigue. Food Sources: Lean meats, whole grains, leafy greens, and eggs.

5. ​Calcium: While a lot of attention is given to calcium, it's a nutrient many women can get from their diet. Calcium is essential for bone health, and its importance increases as estrogen declines. Food Sources: Dairy products, fortified plant milks, leafy greens, and canned salmon with bones.

​The Macvelly Wellness Philosophy: A Targeted, Personalized Approach

​At Macvelly Wellness, our approach is not to add more to your plate, but to help you find what truly works. We believe in being a smart and savvy consumer, prioritizing the right foundation over a mountain of bottles.

​Our Strategy:

• ​Diet First: Before reaching for a pill, we focus on helping you get the maximum nutrition from your food. We'll guide you on how to incorporate the "Foundational Five" into your daily meals.

• ​Targeted Testing: We don’t guess. We offer comprehensive blood work to identify any specific deficiencies you may have. This allows us to recommend a targeted supplement protocol that addresses your unique needs, rather than a one-size-fits-all approach.

• ​Quality Over Quantity: If we do recommend a supplement, we focus on high-quality, evidence-based options in the correct dosage for you.

• ​Holistic Integration: Supplements are not a standalone solution. We integrate them into a comprehensive plan that includes nutrition, strategic movement, and stress management to address the root causes of your symptoms.

​You don't need to feel overwhelmed or broke trying to navigate perimenopause. By moving away from the chaotic supplement aisle and embracing a targeted, foundational, and personalized approach, you can invest your time and money where it truly counts.

​Ready to stop guessing and start healing with a smart, evidence-based plan? Contact Macvelly Wellness in Spokane Valley today to schedule your consultation and create a wellness strategy that works for you.

​Keywords: Perimenopause supplements, women's health, wellness, supplements, magnesium, Omega-3s, Vitamin D, B vitamins, calcium, hormonal balance, evidence-based wellness, Spokane Valley, Macvelly Wellness.

Obesity is not a failure of willpower. At Macvelly Wellness, we recognize obesity as a chronic disease shaped by hormones, metabolism, and lifestyle. Discover how our medical approach goes beyond diets to create lasting weight loss and wellness.

When you search for information on perimenopause, the conversation often focuses on a single, universal experience. But for many Black women and women of color, the reality of this transition is more complex, more severe, and often less acknowledged. The symptoms can be more intense, last longer, and be complicated by a lifetime of unique stressors and systemic health disparities.

​At Macvelly Wellness in Spokane Valley, we believe that true wellness begins with listening. We understand that your perimenopausal journey is not just a hormonal event—it’s a lived experience shaped by your unique background. Let’s explore the evidence behind why Black women and women of color navigate midlife differently, and how a holistic, culturally competent approach to care is the key to thriving.

​The Scientific Disparity: When Biology Meets Lived Experience

​Research has begun to uncover a clear divide in how perimenopause manifests across different racial and ethnic groups.

​More Intense and Longer-Lasting Symptoms: Studies have consistently shown that Black women report more frequent and intense hot flashes and night sweats than white women. These symptoms not only start earlier but also persist for a significantly longer duration, often lasting for years beyond the menopausal transition.

​A Different Hormonal Timeline: The perimenopausal period itself may be shorter for some women of color, with more abrupt and erratic hormonal shifts. This accelerated transition can heighten the intensity of symptoms and increase the risk of rapid bone density loss.

​The Missing Piece: Systemic and Socioeconomic Factors

​While biology plays a role, the differences in perimenopausal experiences are often compounded by systemic factors that are rarely discussed in a doctor's office.

​Chronic Stress and Cortisol: Women of color, particularly Black women, often face a lifetime of chronic stress related to systemic racism, socioeconomic inequalities, and unconscious bias. This constant state of stress can lead to elevated cortisol levels. Chronically high cortisol can exacerbate hot flashes, worsen sleep quality, and negatively impact metabolic health, making the perimenopausal transition a more challenging and physically demanding process.

​Healthcare Disparities: Many women of color report their symptoms being dismissed or downplayed by healthcare providers. This medical bias can lead to delayed diagnosis, undertreatment, and a sense of not being heard or validated. When a perimenopausal woman’s symptoms are not taken seriously, she may not receive the necessary hormonal or metabolic support, prolonging her suffering and increasing long-term health risks.

​The Compounding Effect: Higher Risk of Health Issues

​For women of color, the combination of hormonal changes and systemic factors can increase the risk of certain health conditions during midlife:

​Metabolic Syndrome: The link between chronic stress, high cortisol, and hormonal shifts can increase the risk of insulin resistance. This puts Black women at a significantly higher risk for developing metabolic syndrome and type 2 diabetes during perimenopause.

​Sleep Deprivation: The more severe and frequent hot flashes, coupled with stress, can lead to chronic sleep deprivation. Poor sleep not only exacerbates mood swings and fatigue but also impairs metabolic function, creating a vicious cycle that is difficult to break without intervention.

​Cardiovascular Health: The stress and metabolic challenges can contribute to a higher risk of heart disease in women of color, especially in the years following menopause when estrogen's protective effect is lost.

​The Macvelly Wellness Approach: A Culturally Competent Path Forward

​At Macvelly Wellness in Spokane Valley, we believe that your healthcare should be as unique as you are. Our mission is to provide a safe, supportive space where your story is heard and your symptoms are validated. We don’t just treat hot flashes; we look at the whole picture—your hormones, your metabolism, your lifestyle, and your lived experiences

Our mission is to close this perimenopause gap by offering personalized, Whole-Person Care: We conduct a thorough assessment that considers not only your hormonal and metabolic health but also the impact of chronic stress and lifestyle on your well-being by offering:

Culturally aware care: Recognizing and validating unique symptom patterns in women of color.

Root-cause focus: Addressing lifestyle, hormonal, and metabolic factors together.

Education & empowerment: Providing tools, workshops, and coaching to help women take charge of their midlife health.

Safe spaces: Where women can share experiences without shame or dismissal.

​Evidence-Based Solutions: We provide tailored strategies for nutrition, stress management, and movement that are designed to meet your specific needs and address the root causes of your symptoms.

​A Collaborative Partnership: We work with you to create a comprehensive plan that empowers you with the knowledge and tools to feel in control of your health.

​Perimenopause is a challenging journey, but it is not one you have to walk alone. By choosing a healthcare partner that understands the unique complexities of your experience, you can find a path to feeling seen, supported, and truly well.

​If you’re ready for a healthcare partner who listens and understands, contact Macvelly Wellness in Spokane Valley today to schedule a consultation.

​Keywords: Perimenopause, Black women, women of color, health disparities, hot flashes, hormonal changes, metabolic syndrome, stress, cortisol, systemic racism, holistic health, women’s wellness, Spokane Valley, Macvelly Wellness.

Strength Training in Perimenopause: Why It's Non-Negotiable for Women (Macvelly Wellness, Spokane Valley)

For years, women have been told that perimenopausal mood swings are "just part of the process." We've been told that a changing metabolism and weight gain are "just a sign of aging." We've often been left to deal with anxiety, frustration, and a body that feels foreign, all in isolation.

At Macvelly Wellness in Spokane Valley, we believe this narrative is fundamentally flawed. We believe that what you're experiencing is not a series of unrelated problems, but rather a profound physiological event where your mood and your metabolism are inextricably linked.

The perimenopause journey is a chapter every woman deserves to navigate with knowledge, not confusion. Let's uncover the powerful connection between your mind and your metabolism, and discover the solutions you've been searching for.

The Perfect Storm: Where Mood & Metabolism Collide

Perimenopause, the transition leading up to menopause, is characterized by erratic fluctuations in our key sex hormones: estrogen and progesterone. It's these hormonal surges and crashes that create the perfect storm where mental and metabolic health collide.

* Hormones as the Prime Movers: Estrogen directly influences neurotransmitters like serotonin (our "happiness" hormone) and GABA (our "calmness" hormone). Progesterone also has a calming, sedative effect. As these hormones become unpredictable, so does your brain chemistry, leading to mood swings, irritability, and heightened anxiety.

* The Metabolic Domino Effect: The same hormonal changes also directly impact your metabolism. As estrogen declines, it can lead to insulin resistance, where your cells become less efficient at absorbing glucose from your bloodstream. This metabolic dysfunction is a crucial piece of the puzzle. It leads to:

* Unstable Blood Sugar: The "hangry" feeling, anxiety, and energy crashes you experience throughout the day are often a direct result of unstable blood sugar.

* Increased Fat Storage: Insulin resistance signals your body to store more fat, especially in the abdominal region (visceral fat), even if you haven't changed your diet.

* Sluggish Energy: When your cells can't use energy efficiently, you feel tired, mentally foggy, and unmotivated.

The hidden link is this: The hormonal shifts that are destabilizing your mood are simultaneously destabilizing your metabolism, creating a constant state of internal chaos.

The Vicious Cycle: How One Problem Feeds the Other

This isn't a one-way street. The connection between mood and metabolism is a powerful feedback loop that can feel impossible to escape without intervention.

* Stress & Sleep Deprivation: Perimenopausal symptoms like night sweats, hot flashes, and anxiety often lead to poor sleep. Lack of sleep is a major physical stressor that raises the stress hormone cortisol.

* Cortisol's Double-Edged Sword: High cortisol levels are devastating for both systems.

* On Mood: It can worsen anxiety and irritability, making you feel constantly on edge.

* On Metabolism: It actively promotes insulin resistance and signals your body to store fat, particularly in the abdomen.

* The Loop Continues: The resulting fatigue, weight gain, and brain fog create more stress, anxiety, and a feeling of being out of control. This reinforces the cycle, making each symptom feel more intense and persistent.

Knowledge is Power: Taking Control of Your Well-being

You deserve to know that what you're experiencing has a clear, physiological basis. And you deserve to know that there are effective, integrated strategies to break this cycle. At Macvelly Wellness, we believe in empowering women with the knowledge and tools to take back control.

Here’s our integrated approach to healing the mood-metabolism connection:

* Nourish for Stability: Your diet is the foundation. We focus on a nutrition plan that prioritizes blood sugar stability. This means including lean protein, healthy fats, and fiber at every meal to provide your brain with a steady, consistent fuel source, thereby calming both your mind and your metabolic system.

* Move with Purpose: Not all exercise is created equal. We recommend a combination of strength training to build metabolically active muscle and improve insulin sensitivity, and mindful movement like walking, yoga, or hiking in beautiful Spokane Valley parks to lower cortisol and calm the nervous system.

* Prioritize Rest & Restoration: Sleep and stress management are non-negotiable. We'll help you develop strategies to improve sleep hygiene and incorporate practices like meditation, deep breathing, and time in nature to help break the cortisol loop.

* Comprehensive Support: We don't guess—we test. We offer advanced hormone and metabolic testing to understand your unique physiological profile. This allows us to create a truly personalized plan that addresses the root cause of your symptoms, not just the surface-level effects.

Perimenopause isn't a sentence of frustration and confusion. It's a call to action—a time to reconnect with your body on a deeper level. By understanding and addressing the powerful link between your mood and your metabolism, you can navigate this transition with renewed energy, clarity, and confidence.

You deserve to feel vibrant, balanced, and in control. If you're ready to explore a holistic and integrated approach to your perimenopausal health, we invite you to contact Macvelly Wellness in Liberty Lake, WA today to schedule your consultation.

SEO Keywords:

Perimenopause, mood-metabolism connection, hormonal changes, insulin resistance, mood swings, anxiety, brain fog, fatigue, weight gain, holistic health, women's health, Spokane Valley, Macvelly Wellness.

Perimenopause. It’s a word that’s increasingly entering our conversations, yet for many women, it remains shrouded in mystery and misinformation. Often overshadowed by its more recognized counterpart, menopause, perimenopause is a significant and transformative phase in a woman's life. At Macvelly Wellness in Spokane Valley, we believe every woman deserves to be empowered with a clear understanding of this "untold chapter" – the years leading up to the cessation of menstruation. This isn't just about irregular periods and hot flashes; it's a holistic shift impacting your physical, emotional, and mental well-being. Let's pull back the curtain and explore what every woman should truly know about perimenopause.

Beyond the Basics: Defining Perimenopause

Perimenopause literally translates to "around menopause." It's the transitional period when your ovaries gradually begin to produce less estrogen. This process typically starts in a woman's 40s, but can begin as early as the mid-30s, and can last anywhere from a few months to as long as ten years before you officially reach menopause (defined as 12 consecutive months without a menstrual period).

The key differentiator between perimenopause and menopause is that during perimenopause, your hormones are fluctuating – often wildly – while in menopause, estrogen levels are consistently low. This hormonal rollercoaster is the root cause of the diverse and sometimes unpredictable symptoms women experience during this time.

The Symphony of Shifting Hormones: Understanding the Changes

The primary hormonal shift during perimenopause involves estrogen, but it's not a simple, linear decline. Instead, estrogen levels can spike and plummet erratically, much like a hormonal rollercoaster. Progesterone, another crucial hormone, also begins to decline. This imbalance between estrogen and progesterone, along with fluctuations in other hormones like follicle-stimulating hormone (FSH) and luteinizing hormone (LH), creates the perfect storm for a variety of symptoms.

More Than Hot Flashes: Recognizing the Wide Spectrum of Symptoms

While hot flashes and irregular periods are often the most talked-about signs of perimenopause, the reality is that the experience can be far more nuanced and encompass a wider range of symptoms, including:

* Changes in Menstrual Cycle: This is often the first noticeable sign. Periods may become longer, shorter, heavier, lighter, or the timing may become unpredictable. You might skip periods altogether for a month or two, only to have them return.

* Hot Flashes and Night Sweats: Sudden feelings of intense heat, often accompanied by redness and sweating, can be disruptive both day and night.

* Sleep Disturbances: Difficulty falling asleep, staying asleep, or experiencing restless sleep are common due to hormonal fluctuations and night sweats.

* Mood Changes: Increased irritability, anxiety, sadness, and even symptoms of depression can arise due to the impact of hormones on brain chemistry.

* Cognitive Changes: Many women report experiencing "brain fog," difficulty concentrating, and memory issues.

* Vaginal Dryness and Discomfort: Lower estrogen levels can lead to thinning and drying of the vaginal tissues, causing discomfort during intercourse.

* Changes in Libido: Hormonal shifts can impact sexual desire.

* Weight Gain and Changes in Body Composition: A tendency to gain weight, particularly around the abdomen, even without changes in diet or exercise, is a common frustration.

* Breast Tenderness: Fluctuating hormones can cause breast tenderness or pain.

* Headaches: Some women experience more frequent or intense headaches during perimenopause.

* Fatigue: Persistent tiredness and lack of energy can significantly impact daily life.

* Joint Pain and Muscle Aches: Some women report increased aches and pains.

It's crucial to recognize that every woman's perimenopause journey is unique. You may experience only a few of these symptoms, or you may navigate a more complex combination. The intensity and duration of symptoms can also vary greatly.

Debunking the Myths and Addressing Misconceptions

Perimenopause is often shrouded in myths and misunderstandings. Let's address some common ones:

* Myth: Perimenopause only lasts a short time. Reality: As mentioned, it can last for several years.

* Myth: Once your periods become irregular, you're in menopause. Reality: Irregular periods are a hallmark of perimenopause, the transition to menopause.

* Myth: The only symptoms are hot flashes and irregular periods. Reality: As outlined above, the spectrum of symptoms is much broader.

* Myth: There's nothing you can do about perimenopause symptoms. Reality: Lifestyle modifications, supportive therapies, and medical options can effectively manage many symptoms.

Navigating Perimenopause: Empowerment Through Knowledge and Action

Understanding perimenopause is the first step towards navigating this phase with greater ease and control. Here's what every woman should know about taking care of herself during this time:

* Track Your Symptoms: Keeping a journal to document changes in your menstrual cycle, hot flashes, sleep patterns, mood, and other symptoms can provide valuable insights for you and your healthcare provider.

* Prioritize a Healthy Lifestyle:

* Nourishing Diet: Focus on whole, unprocessed foods, including plenty of fruits, vegetables, lean protein, and healthy fats. Pay attention to foods that may trigger your symptoms.

* Regular Exercise: Engage in a combination of cardiovascular exercise, strength training (crucial for bone health), and flexibility exercises.

* Stress Management: Find healthy ways to manage stress, such as mindfulness, yoga, meditation, spending time in nature, or pursuing hobbies.

* Prioritize Sleep: Aim for 7-9 hours of quality sleep each night. Establish a consistent sleep routine and create a relaxing bedtime environment.

* Seek Support: Talk to your partner, friends, or other women who are going through or have gone through perimenopause. Sharing experiences can be incredibly helpful.

* Consult Your Healthcare Provider: Openly discuss your symptoms with your doctor or a healthcare provider specializing in women's health. They can help you understand your individual situation, rule out other conditions, and discuss potential management strategies, including lifestyle recommendations, supplements, and medical treatments like hormone therapy if appropriate.

Macvelly Wellness: Your Partner in Perimenopause in Spokane Valley & Liberty Lake, WA

At Macvelly Wellness in Liberty Lake, WA, we understand the unique challenges and triumphs of perimenopause. Our dedicated team offers a supportive and informative environment where you can:

* Gain a clear understanding of your hormonal changes.

* Develop personalized strategies to manage your symptoms.

* Explore evidence-based lifestyle modifications and supportive therapies.

* Discuss medical options in a safe and informed setting.

* Connect with a community of women navigating similar experiences.

Perimenopause is not an ending, but a significant transition – a new chapter in your life. By understanding the changes happening within your body and embracing proactive self-care, you can navigate this phase with confidence, resilience, and vibrant well-being.

Don't let the "untold chapter" of perimenopause leave you feeling lost or alone. Contact Macvelly Wellness in Spokane Valley today to schedule a consultation and embark on your journey with knowledge and support.

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When we think of estrogen, our minds often jump to puberty, pregnancy, or the menopausal transition. We’re taught to view it primarily as a reproductive hormone, responsible for monthly cycles and fertility. But what if we told you that’s only half the story?

At Macvelly Wellness in Liberty Lake, WA, we believe in a more complete understanding of women’s health. We see estrogen not as a single-purpose hormone, but as a whole-body powerhouse—a master regulator with a hand in nearly every major system, from your heart and brain to your skin and bones. Understanding its far-reaching influence is the first step toward effectively navigating the hormonal shifts of perimenopause and beyond.

The Master Conductor: Estrogen’s Role in Your Body’s Symphony

Estrogen is a group of hormones that includes estradiol, estrone, and estriol. These hormones travel through your bloodstream, binding to specific estrogen receptors found in cells all over your body. This widespread network of receptors allows estrogen to act as a crucial chemical messenger, orchestrating a symphony of biological processes. When its levels begin to change, the entire orchestra feels it.

1. The Foundation of Bone Health

Estrogen is a key player in maintaining bone density. It acts as a shield, protecting your bones from rapid breakdown by regulating the balance between osteoblasts (bone-building cells) and osteoclasts (bone-resorbing cells). It also works to enhance the absorption of calcium and vitamin D, the two essential minerals for strong, healthy bones. When estrogen levels decline, this protective effect is lost, leading to accelerated bone loss. This is why women face a significantly higher risk of osteoporosis and hip fractures in their postmenopausal years.

2. The Heart's Silent Guardian

For years, research has shown that premenopausal women have a lower risk of heart disease than men of the same age. The reason? Estrogen. This powerhouse hormone helps to:

• Relax blood vessels: It promotes the production of nitric oxide, which helps keep arteries flexible and wide, supporting healthy blood flow and blood pressure.

• Balance cholesterol: It typically raises HDL ("good") cholesterol and lowers LDL ("bad") cholesterol, protecting against plaque buildup.

• Reduce inflammation: It has anti-inflammatory properties that help maintain a healthy cardiovascular system.

As estrogen levels drop, this cardio-protective effect diminishes, and a woman's risk of heart disease begins to equal or even surpass a man's.

3. Brain Fog and Mood Regulation

The brain is rich with estrogen receptors, and this hormone plays a vital role in cognitive function and mood. Estrogen helps regulate key neurotransmitters, including serotonin (the "feel-good" chemical), dopamine (associated with pleasure and reward), and norepinephrine (linked to attention and focus). The unpredictable fluctuations of perimenopause can disrupt this delicate balance, often leading to:

• "Brain fog" and memory lapses

• Mood swings and increased anxiety

• Irritability or feelings of depression

This is why managing hormonal health is a critical component of mental wellness, especially during midlife.

4. The Metabolism and Mid-Section Link

Have you noticed your body composition changing, with fat accumulating more around your midsection, even if your diet and exercise habits are the same? You can likely thank estrogen for that. Estrogen helps direct fat to be stored in your hips and thighs. When its levels decline, your body’s fat storage pattern shifts, depositing more visceral fat—the dangerous kind that wraps around your abdominal organs. Additionally, lower estrogen can decrease your body's sensitivity to insulin, making it harder to control blood sugar and promoting further fat storage.

5. The Gut-Hormone Connection: The Estrobolome

A recent and fascinating discovery is the link between your gut microbiome and estrogen, known as the estrobolome. Certain gut bacteria produce an enzyme that helps metabolize and regulate estrogen levels. A healthy, diverse gut microbiome supports a balanced estrobolome, ensuring your body can effectively process and eliminate excess estrogen. An unhealthy gut, on the other hand, can disrupt this process and lead to hormonal imbalances.

6. Skin, Hair, and Urogenital Health

Estrogen is a key factor in the production of collagen and elastin, two proteins essential for firm, hydrated skin. It helps maintain skin thickness and moisture, and even supports wound healing. As estrogen declines, skin can become thinner and drier, and hair may become more brittle and prone to thinning. Estrogen also maintains the health of your vaginal and urinary tract tissues. The lack of estrogen during menopause can lead to urogenital atrophy, a condition that can cause vaginal dryness, itching, and an increased risk of urinary tract infections.

Why This Matters in Perimenopause

During perimenopause (which can start as early as your mid-30s), estrogen levels fluctuate unpredictably—leading to symptoms that feel disconnected but are actually deeply linked.

You may experience:

• New anxiety or panic attacks

• Brain fog and forgetfulness

• Weight gain, especially around the belly

• Vaginal dryness or low libido

• Irregular periods and mood swings

• Insomnia and fatigue

Most women are told it’s “just stress” or “getting older”—but really, it’s the systemic effects of shifting estrogen.

Supporting Your Whole-Body Powerhouse

The key to thriving through the hormonal changes of midlife isn't about fighting the process; it's about supporting your body’s natural resilience. At Macvelly Wellness, we provide personalized, holistic strategies to help you do just that.

• Eat for Balance: Focus on a nutrient-dense diet rich in phytoestrogens (flaxseeds, lentils, soy), healthy fats (avocado, nuts, olive oil), and fiber from a wide variety of fruits and vegetables. Don't forget fermented foods (kefir, sauerkraut) to support your gut health and estrobolome.

• Move with Purpose: Incorporate a mix of strength training to preserve muscle and bone density, and cardiovascular exercise to protect your heart.

• Manage Stress and Prioritize Sleep: Chronic stress and lack of sleep can disrupt your hormonal balance and worsen symptoms.

• Seek Guidance: Navigating these changes can be complex. We are here to help.

  Your body is a powerful, interconnected system, and estrogen is a key part of that synergy. If you're looking for personalized guidance on how to support your hormonal health through all stages of life, reach out to Macvelly Wellness in Spokane Valley. We're dedicated to helping you feel your best, from the inside out.

Should You Try Intermittent Fasting During Perimenopause? Pros and Cons

Jul 29 

Written By Vera Nyonglemuga

Intermittent fasting (IF) has gained significant popularity for its potential health benefits, from weight loss to improved metabolic health. But if you're a woman navigating the unique hormonal landscape of perimenopause, you might be wondering: is intermittent fasting the right strategy for me? At Macvelly Wellness, we understand the complexities of perimenopausal health and aim to provide evidence-based insights to help you make informed decisions.

Understanding Intermittent Fasting (IF)

Intermittent fasting isn't about what you eat, but when you eat. It involves cycling between periods of eating and voluntary fasting. Common approaches include:

16/8 Method: Fasting for 16 hours and eating within an 8-hour window (e.g., eating from 12 PM to 8 PM).

• 5:2 Method: Eating normally for five days a week and significantly restricting calories on two non-consecutive days.

• Eat-Stop-Eat: A 24-hour fast once or twice a week.

The Potential Benefits of Intermittent Fasting for Perimenopause (Pros):

For some women, IF can offer benefits that might be particularly appealing during perimenopause:

1. Weight Management and Belly Fat Reduction: IF can help create a calorie deficit, leading to weight loss. It may also improve insulin sensitivity, which is crucial as insulin resistance can contribute to stubborn belly fat in perimenopause. Better insulin sensitivity can help reduce fat storage, especially visceral fat.

2. Improved Insulin Sensitivity: As mentioned, hormonal shifts in perimenopause can lead to increased insulin resistance. IF can enhance the body's response to insulin, potentially reducing the risk of type 2 diabetes and promoting better blood sugar control.

3. Enhanced Autophagy: Fasting triggers autophagy, a cellular "cleanup" process where the body removes damaged cells and regenerates new ones. This can promote cellular health and potentially slow down aspects of aging.

4. Reduced Inflammation: Some studies suggest IF can reduce markers of inflammation, which is beneficial as chronic inflammation can exacerbate perimenopausal symptoms and contribute to chronic diseases.

5. Metabolic Flexibility: IF can encourage your body to switch from burning glucose to burning fat for energy, leading to greater metabolic flexibility.

The Potential Drawbacks and Considerations for Perimenopause (Cons):

While IF holds promise, women in perimenopause need to approach it with caution due to their unique hormonal fluctuations. The female body, especially during hormonal transitions, can be more sensitive to caloric restriction and stress.

1. Hormonal Disruption: Aggressive or poorly timed fasting can stress the body, leading to an increase in cortisol. Elevated cortisol can negatively impact other hormones, potentially worsening hot flashes, sleep disturbances, and contributing to anxiety or mood swings. It can also interfere with thyroid function.

2. Impact on Sleep: While some find IF improves sleep, for others, particularly those prone to blood sugar dips, extended fasting can disrupt sleep patterns and worsen night sweats or insomnia.

3. Increased Stress Response: If your body perceives fasting as a stressor (especially if you're already under significant stress from perimenopause symptoms), it can backfire, making you feel more fatigued and irritable rather than energized.

4. Muscle Loss Risk: If not combined with adequate protein intake and strength training, prolonged fasting periods without proper refeeding can potentially lead to muscle loss, which is already a concern in perimenopause.

5. Not Suitable for Everyone: Women with a history of disordered eating, adrenal fatigue, or certain medical conditions (e.g., diabetes on medication, thyroid issues) should exercise extreme caution or avoid IF altogether.

Macvelly Wellness Recommendation:

At Macvelly Wellness, we advocate for a highly individualized approach. For women in perimenopause considering intermittent fasting, we recommend:

• Start Slowly and Gently: If you choose to try IF, begin with milder approaches, such as a 12-hour overnight fast (e.g., finishing dinner by 7 PM and not eating again until 7 AM). Gradually extend the fasting window only if your body responds positively.

• Prioritize Nutrient Density: During your eating window, focus on whole, unprocessed, nutrient-dense foods: lean proteins, healthy fats, plenty of fiber from fruits and vegetables, and complex carbohydrates.

• Listen to Your Body: This is paramount. If you experience increased fatigue, irritability, worsened hot flashes, disrupted sleep, or heightened anxiety, IF might not be suitable for you at this time.

• Combine with Stress Management: If you're stressed, IF might add another layer of stress. Prioritize stress reduction techniques (mindfulness, yoga, adequate sleep) before or alongside IF.

• Consult a Professional: Before embarking on any significant dietary change like intermittent fasting, especially during perimenopause, consult with a healthcare provider or a registered dietitian experienced in women's hormonal health. They can help assess if IF is appropriate for your individual health profile and guide you safely.

  Intermittent fasting can be a powerful tool for some, but it's not a one-size-fits-all solution, particularly during the delicate hormonal balance of perimenopause. At Macvelly Wellness, we're here to help you navigate your health journey with personalized guidance and support. Contact us to explore the best strategies for your unique perimenopausal needs.

  Want a hormone-informed fasting plan designed for YOU?
  Book a Free Functional Nutrition Assessment

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