During the perimenopause and menopause transition, many women express feeling disconnected to their bodies as prior health or weight management tactics no longer work like they used to. This can bring on a tidal wave of emotion as you grapple with this unpredictable evolution of body and mind.

One aspect that can greatly influence your experience, and that’s within your control, is your relationship with food. The art of mindful eating offers a compass to connect your symptoms with your habits or practices, fostering a deeper understanding of your body needs. Mindful eating is far more than eating without distraction. This practice supports the mind-body connection, enhancing the communication occurring through your vagus nerve (also know as the “gut-brain axis”) as you regain attunement with your true hunger and satiety.

Perhaps you’ve already made some changes to your eating over these past few weeks as you’ve learned more about metabolic health. Now is a great time to reconnect with your eating routine.

Are you practicing mindful awareness around your food choices? Note how your mood and energy levels fluctuate throughout the day. Reflect on what foods leave you feeling energized and satisfied versus those that trigger discomfort or cravings.

For example, when you have cookies as an afternoon snack how does this impact your mood or energy? How long does this satisfy you? To build on this you might compare your response to another afternoon snack of cottage cheese with sunflower seeds. Again, answering the same types of questions in reflection. This introspective approach helps you make informed decisions about your dietary habits.

Journaling, tracking, and self-monitoring can serve as valuable tools in your mindful eating toolkit. By recording your food and beverage intake, mood fluctuations, energy levels, and sleep patterns, you may gain insight into how different foods and habits impact your well-being.

However, it's essential to approach these practices with a balanced mindset. Obsessive tracking or rigid adherence to journaling can veer into unhealthy territory, fostering anxiety or guilt around food choices. Tracking isn’t for everyone, especially if you have a history of disordered eating.

Try to view journaling as a form of self-exploration and empowerment. Write each entry as a letter to yourself or a trusted loved one, fostering a compassionate and supportive dialogue about your journey.

During perimenopause and menopause, hormonal shifts can exacerbate gastrointestinal symptoms. The same can be said for heavily stressful experiences, including the joy of pregnancy or the sorrow over the loss of a loved one. As the makeup of your microbiome shifts, you may find that some foods don’t agree with you like they once did.

If you’re experiencing symptoms of bloat, constipation, diarrhea or headaches, it may be time to put on your detective hat. Pay attention to how your body responds to certain foods and beverages. Common culprits include dairy, gluten, certain fibers, sugar alcohols, caffeine, and alcohol. The data you collect will empower you to determine your next steps. One option might be to experiment with an elimination diet under the guidance of a healthcare professional to pinpoint potential triggers.

Alternatively, you can focus on foundational components for a balanced diet, incorporating a rainbow of produce, lean proteins, complex carbs and healthy fats, while reassessing the rest. You might even reap extra benefits by doing so, as evidence suggests that reducing inflammatory foods can alleviate symptoms such as hot flashes and mood swings. If you have discovered any food sensitivities, begin to experiment with some alternatives in your diet, such as leafy greens, lean proteins, and omega-3-rich foods like salmon and flaxseeds.

With all that you’ve learned about yourself and your nutrition so far, it’s time to approach meals with intentionality. Build your meal thoughtfully, considering a balance of macronutrients (lean proteins, complex carbs and healthy fats) and vibrant colors. Sit down to savor each bite, engaging all of your senses. Before you even begin eating, hit pause and take 5-10 deep belly breaths. Gift yourself with a few extra moments to truly enjoy your food.

Before, during, and after your meal, reassess your hunger level to cultivate awareness of your body's signals. Aim for three to four balanced meals per day, spaced evenly to maintain steady energy levels. Experiment with different food combinations and cooking techniques to keep meals exciting and satisfying.

Now that you’ve had a minute to soak in a bit on the art of mindful eating, how does it feel to you?

Mindful eating offers a pathway to nourish both your body and mind during the perimenopause and menopause transition. By incorporating journaling, tracking, and self-monitoring practices, you gain valuable insights into your unique dietary needs and sensitivities.

Approach these tools with kindness and curiosity, avoiding perfectionism or rigidity. Tune into your body's signals, honoring your wisdom as you select nourishing foods and cultivate mindful eating habits. As you fold these practices into your every day, remember that small, intentional changes can lead to profound transformations that touch all aspects of your wellbeing.