by | Nov 8, 2022 | 0 comments

Perimenopause, Menopause, and Postmenopause Diet and Lifestyle Tips with Alison Bladh

Today’s post features a few key takeaways from a recent Wellness Your Way podcast interview.  Find the full episode here, and be sure to subscribe to Wellness Your Way so you don’t miss future episodes!

Guest Bio: Alison Bladh

Alison Bladh is a registered nutritional therapist who is passionate about empowering women globally to reclaim their health during the menopause transition (perimenopause, menopause, post menopause and beyond) through realistic evidence-based nutrition, mindset and lifestyle modifications.  She has worked in the health and wellness industry for over 30 years specializing in menopausal women’s health.  She runs her own online clinic helping women worldwide manage the negative symptoms of menopause. She believes that all women, no matter what age, deserve to reclaim their health and feel great. Life is too short to suffer symptoms that hold you back!

Top Insights from Alison Bladh’s Interview

  1. There are three stages of menopause.
    • a. Perimenopause is when hormones start to become unbalanced, usually around the age of 45 – 51. Hormones are wildly fluctuating, and classic symptoms (hot flashes, weight gain, brain fog, and more) start to appear, but you’re still menstruating.
    • b. Menopause means that you haven’t ovulated or had a period for a full year. On average, this happens around age 51, but it can vary significantly based on the woman.
    • c. Post-menopause starts the moment you haven’t had a period for 12 months. During this time, your body is still producing small amounts of estrogen and progesterone, but levels are lower.
  1. Research shows that if you enter perimenopause in a holistically healthy state, you’ll experience fewer and less severe symptoms than if you enter it in a less healthy state. One example of this is that women carrying extra weight when entering perimenopause tend to have more hot flashes, irritability, and mood swings.
  2. We CAN minimize the negative symptoms associated with menopause with several simple tactics, which Alison describes in the interview.
  3. Hydration is so important! Some women lose thirst signals as they age, but being hydrated is just as important.  This will help with your mood, brain fog, and more.
  4. Eliminating hydrogenated oils, heavily processed fats, and high sugar-containing foods helps manage symptoms. We need fats, but we need the essential fatty acids and healthier fat sources, which are beneficial in managing symptoms (Alison recommends a serving at each meal, as do I).  The highly processed, refined, hydrogenated oils are harmful.
  5. Fiber is essential. Vegetables, flax seeds, chia seeds, and more are wonderful sources. Most people are deficient in fiber, but it’s crucial for the integrity of the gut, for blood sugar balance, and for flushing out excess estrogen.
  6. When we eat refined carbohydrates, our blood sugar rises excessively, which leads us to secrete more insulin than normal, which leads to a subsequent crash and feeling awful. Eating more fiber is one way to offset this.  For more about blood sugar stability, see this post!


Want to hear the full episode, including what sun exposure has to do with menopausal symptoms, what gut health has to do with menopause symptoms, what you can do to support your liver during menopause, how much fish to eat per week, and so much more?

Head over here to catch the full episode with Alison Bladh!


Now it’s your turn!  What is one thing you learned from this interview?  What’s one thing you’re committed to changing after learning from Alison Bladh?




Want more?  In my Revitalize Health Accelerator, I walk you through every step of what it takes to be a well-rounded healthy person. The information, motivation, and accountability in this program is simply unmatched!  You’ll learn everything from inflammation to emotional eating, from supplements to sleep quality, from macronutrient balance to meal planning – I’ll walk you through my proven system to teach you how to implement it.  If you’re curious, set up a free call with me here to discuss!


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Hi! I'm Megan Lyons,

the voice behind The Lyons’ Share. I love all things health, wellness, and fitness-related, and I hope to share some of my passion with you. Thanks for stopping by!
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