Dr Haleema Sheikh is a specialist in integrative women's health and bioidentical hormone balancing for the Marion Gluck Clinic and she is here on YOMU today talking about how we can get the key nutrients to support menopause and perimenopause during the winter months.

This is the time when the days get shorter and colder and that means it’s important to think about how to support our hormonal health particularly during perimenopause and menopause. We have receptors for these hormones in every organ in the body including the brain, heart, thyroid, bones and blood vessels not just the reproductive organs. So, they have a critical role to play in every aspect of our bodies functioning. Our hormones also modulate the immune system, and the winter period can leave us more vulnerable to viral infections. A healthy lifestyle is foundational to support hormone balance during these phases in life.

During the winter season we have reduced light exposure which can result in low vitamin D levels. Vitamin D acts more like a hormone than a vitamin and optimal levels support immune and hormonal health. In the northern hemispheres it is not possible to make adequate vitamin D by being outside as the angle of the sun hitting the skin is too low for vitamin d production.

Oily fish (SMASH- salmon mackerel, anchovies, sardines and herring) give us a double hit of not only vitamin D but also anti-inflammatory omega 3 fish oil. Omega 3 is a key nutrient for brain health and can alleviate mood symptoms which are more prevalent in the winter months with seasonal affective disorder (SAD). It gets incorporated into cell membranes and improves hormonal communication and keeps the immune system balanced. In the winter months our skin and eyes can suffer from dryness and adequate omega 3 can help combat this as well. A one hit wonder.

Using warming spices like turmeric and ginger can help enhance and enliven meals with multiple benefits for the immune system and detox in the winter festive period. Cinnamon, a popular winter spice is known to help regulate bloods sugar and thus insulin release which supports our metabolism and reduces cravings which helps avoid weight gain. You can simply add some ground cinnamon to your porridge or yoghurt and can also incorporate it into a tea.

Regular lean protein intake of (chicken, turkey, legumes and beans) 25-30 gram hits three times a day with the first hit being before 10am can also help with food cravings and blood sugar. The protein bolus flicks a metabolic switch to support muscle synthesis and repair. This is critical for women over 40 who start to lose muscle mass and strength each year unless they take counter actions with adequate protein intake and strength training.

Focussing on some of the above strategies can help ensure you are getting adequate nutrients to support health through the winter period during a time of hormonal flux and decline.  

The Marion Gluck Clinic is the UK's leading medical clinic that pioneered the use of bioidentical hormones to treat menopause, perimenopause and other hormone related issues, so do check them out.

Founded by Dr. Marion Gluck herself, the clinic uses her method of bioidentical hormonal treatment to rebalance hormones to improve wellbeing, quality of life and to slow down ageing.