The Skinny on… Perimenopausal Nutrition.

1. The Skinny on… PerimenopausalNutrition.

2. Kristie L. Finnan, RD, LDNRegistered Dietitian, Licensed Nutritionist, Creative Director at KLF Nutrition www.KristieFinnan.comwww.DivaDietitian.com Twitter: @KristieFinnan & @DivaDietitian

3. What is a Registered Dietitian? • A Registerd Dietitian (RD) is a Pa State licensed food and nutrition expert. • Separates facts from fads • Have Minimum of a Bachelors of Science in Nutrition from accredited Universities, 50% have Masters Degrees • Perform a supervised internship- hands on experience working in a variety of medical and wellness settings • Must Pass an extensive exam. • Must Earn Professional education credits to maintain their license. • Develop a personalized nutrigtion plan for you and your family. • Can work with other healthcare providers and accept insurance.

4. What is Perimenopause? • Why Nutrition Matters • Nutrient Needs • Maintaining your weight

5. What is Perimenopause? • Perimenopause (AKA Pre-Menopause) When a woman transitions from having regular menstrual periods to ending menstruation. • Can last from 2-10 years, Average age of menopause 51 • Menopause: No visits from “Aunt Flo” for 12 months • Ovaries stop functioning

6. What is Perimenopause? • Symptoms can include: • Irregular periods • hot flashes • sleep problems • mood swings • Changes in your skin

7. Why Nutrition Matters? • Increased Risk of • Osteoporosis • Heart Disease • Memory Loss • Weight Gain

10. The Skinny on…Nutrient Needs • To Prevent Osteoporosis: • Perimenopause: 1000 mg/dayMenopause: 1200mg/day • Dairy products, orange juice, soy milk & other calcium fortified foods • Kale, Spinach, Tofu, Salmon, • Too much Calcium is NOT cool- can lead to side effects such as kidney problems. Keep it under 2500 mg.

11. The Skinny on…Nutrient Needs • To Prevent Osteoporosis: • Vitamin D: Synthesized by the sun, fish, sardines, Vit D fortified drinks such as milk, soy milk • Some physicians recommend 400 IU/day • Weight bearing exercise- helps maintain bone mass • Get rid of the soda (diet too!) Research is linking soda intake to decreased bone density.

12. The Skinny on…Nutrient Needs • To Prevent Heart Disease: Low-fat/Healthy Fat • Avoid Trans-fats, fats solid at room temperature- use instead olive oil, canola. • Omega-3 Fatty Acids • Flaxseed: Oil. Ground Flax • Salmon • Fish Oil • Nuts- Walnuts • Fresh Basil • Cloves • Broccoli

13. The Skinny on…Omega-3 Fatty Acids • Can not be produced in the body- must be obtained through the diet or supplements • 1.1 g/day for women, 1.6 g/day for Men • Evidence/Research suggests: • Reduce inflammation (Arthritis) and lower risk of: Cancer (notably breast) • Support brain function and protect the health of neurotransmitters in the brain. • May help reduce postmenopausal depression

17. The Skinny on…Nutrition for Perimenopausal Symptoms • Hot Flashes: • Soy (Isoflavones) offer women a source of estrogen, which may help relieve hot flashes. Some research shows 40-80 mg {Soy beans, tempeh, tofu) will decrease symptoms. • Sleep: • Small serving of CHO rich food before bed can help facilitate sleep, warm milk- provides brain with tryptophan • Regular exercise & Yoga.

18. The Skinny on…Nutrition for Perimenopausal Symptoms • Mood: • Omega- 3 fatty acids- play big role in the brain and warding off depression • Folic Acid- leafy greens, lentils, sunflower seeds, soybeans • Combine high-quality carbohydrates with lean protein. • Avoid refined Carbohydrates & concentrated sources of sugars- fruit juices, candies can cause spike in sugar levels as well as ”white”breads- stick with whole grains- higher in fiber • Eat every 4-5 hours to avoid dip in blood sugars

19. The Skinny on…Nutrition for Perimenopausal Symptoms • Skin: • Vitamin C- collagen production: Oranges, Grapefruit, strawberries, pineapple, lemons, cantaloupe, cauliflower, cabbage, rasberries, watermelon. • Vitamin E- protects cell membranes, guards against UV damage: Almonds, sunflower seeds, wheat germ, spinach, Swiss chard, peanuts and peanut butter, beet greens, broccoli, canola oil, flaxseed oil, red bell peppers, collard greens, avocadoes • Beta carotene, is converted to vitamin A in the body to aid in the growth and repair of body tissues, including your skin. Carrots, sw. potatoes, red peppers, spinach • Omega-3 Fatty Acids (yes- again!), Zinc

20. The Skinny on…Protein • Research shows that eating protein synergistically w exercise is beneficial to building muscle mass. • Typical diet: (1.3g/kg) 90 g • 10 g breakfast • 15 g lunch • 65 g dinner • Instead try to consume a moderate amount of high-quality • protein 3 times day • 30 g breakfast • 30 g lunch • 30 g dinner • Consume protein in close proximity to physical activity. If no protein on board- you are wasting the opportunity to build muscle.

21. The Skinny on…Maintaining Your Weight • Up the Exercise- Cardio and Weight Bearing exercises • (If not, muscle is replaced by fat.) The less muscle mass, the less calories we can eat. • Reduce calories and eat Nutrient dense foods. • Too great a reduction of calories will create a slowing of metabolism • Increase water intake, decrease sugary drinks such as soda

22. Summary • Eat more Omega-3 Fatty Acids- FLAX, Salmon • Up the Exercise- Cardio and Weight Bearing exercises or Yoga. • Eat more fruits and vegetables, whole grains, sources of calcium • Nutrient dense foods- lowfat-healthy fat foods. • Eat Protein prior to exercise to maintain/build muscle mass • Increase water intake, decrease sugary drinks such as soda.

23. www.DivaDietitian.com www.KidsLoveFood.com Kristie L. Finnan, RD, LDNKlF Nutrition Blue Cross offers 6 FREE Nutrition Consults/year. I accept many major insurance plans such as: Blue Cross- Personal Choice, Keystone, Amerihealth and Cigna. Other plans require a co-pay or physician referral. www.KristieFinnan.com Phone: 215-550-3434 email: Kristie@DivaDietitian.com