HelloPeri

Did you know your gut produces 90% of your serotonin and 50% of your dopamine? These neurotransmitters are vital for regulating your mood, energy, and motivation. During perimenopause, hormonal fluctuations can disrupt this delicate balance, leading to mood swings, anxiety, and even depression. Since gut health plays such a central role in mental well-being, it becomes even more important to take care of your digestive system during this phase!

Bacteria are involved in producing these key neurotransmitters, so maintaining a healthy gut is crucial for managing both hormonal changes and mental health. Adding prebiotics (fiber-rich foods) and probiotics (like yogurt and fermented foods) to your diet can help restore balance and improve your overall well-being. Taking care of your gut during perimenopause is essential for feeling your best—physically and mentally.

𝗙𝗿𝗼𝘇𝗲𝗻 𝘀𝗵𝗼𝘂𝗹𝗱𝗲𝗿, or adhesive capsulitis, is a painful condition marked by stiffness and restricted mobility in the shoulder joint. It generally progresses through three stages: freezing, frozen, and thawing. It's an extremely painful condition that should not be Ignored as It can cause limited mobility that can often disrupt sleep, leading to fatigue and irritability, which can strain relationships and, over time, contribute to feelings of depression. There are ways to improve the condition, requiring a doctor visit to discuss options.

𝗣𝗵𝗮𝘀𝗲 𝗢𝗻𝗲 – 𝗙𝗿𝗲𝗲𝘇𝗶𝗻𝗴
In this initial stage, the lining of the shoulder capsule (the glenohumeral joint) becomes inflamed due to proteins that trigger pain and cause the capsule to thicken, a process called fibrosis. This leads to significant stiffness and discomfort.

𝗣𝗵𝗮𝘀𝗲 𝗧𝘄𝗼 – 𝗙𝗿𝗼𝘇𝗲𝗻
As inflammation decreases, pain tends to lessen during this phase, but shoulder mobility remains severely limited. Basic movements, such as lifting the arm away from the body, may become nearly impossible.

𝗣𝗵𝗮𝘀𝗲 𝗧𝗵𝗿𝗲𝗲 – 𝗧𝗵𝗮𝘄𝗶𝗻𝗴
In this final stage, mobility gradually returns, and shoulder function improves.

While frozen shoulder often resolves on its own, the entire process can take several months to years, with severe cases lasting up to 4-5 years before full recovery.

Protein, protein, protein—it's all everyone talks about these days! But how much do we really need, and how can we fit it into our busy days without spending hours in the kitchen? The general recommendation is about 0.8 grams of protein per kilogram of body weight, but women in perimenopause may need to increase that amount. A general guideline is to aim for 1.0 to 1.2 grams of protein per kilogram of body weight. However, your needs may vary nased on activity levels and personal health goals. To help you stay on track, here are some quick, grab-and-go protein options to help you reach your daily protein goals. What's your favorite go to protein snack?