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It’s time to talk perimenopause—that transitional time leading up to menopause that can bring a whirlwind of body changes, all without warning. How rude!
From hot flashes and mood swings to irregular periods and sleep disturbances, it's like your hormones are throwing a party without sending you an invite. But don't worry, it's not all doom and gloom. A few tweaks to what you eat can make a world of difference in how you feel.
What’s up with perimenopause?
While perimenopause often shows up in your 40s, it can start earlier for some. It's basically your body's way of easing into menopause. But this transition comes with some changes, and one of the big ones is how your body handles the nutrients you're getting from food. So this means that paying attention to what you eat becomes even more important.
Why your diet matters
Your body is going through some major changes, and it needs all the support it can get. Think of your hormones as a wild rollercoaster during perimenopause. They're up, they're down—it's a lot! But eating well can help smooth out that ride, giving you more energy, better sleep, and a more stable mood.
Maintaining a healthy weight can be one of the biggest challenges during perimenopause. Your metabolism might start slowing down, making it easier to gain a few extra pounds. But don't worry. Some small changes to your diet can make a big difference, and they’ll benefit your overall health too.
Calcium and vitamin D: bone-building besties
As estrogen levels start to dip, your bones could use a little extra TLC. Aim for three servings of calcium-rich foods daily. This could be a cup of yogurt with your breakfast, a handful of almonds as a snack, and a serving of leafy greens with dinner.
But calcium can't do its job without the help of vitamin D. Fatty fish, egg yolks, and fortified foods are all good sources. And don't forget about the original—a little sun exposure can help your body produce its own vitamin D.
Protein: the secret weapon for muscle loss
As we age, our bodies become less efficient at building and maintaining muscle. That's where protein comes in. It's kind of like a personal trainer for your muscles, helping them stay strong and toned. Try to include some protein in every meal and snack.
Perimenopause causes hormonal shifts that can impact metabolism, bone density, and mood. Eating a nutrient-dense diet rich in calcium, protein, and fiber supports energy, helps maintain a healthy weight, stabilizes mood swings, and strengthens bones — making the transition smoother.
Good sources of protein include lean meats, fish, eggs, legumes, and dairy products. If you're plant-based, don't worry—there are plenty of options for you too. Tofu, tempeh, and quinoa are all excellent sources of plant-based protein.
Fiber: a digestive system's favorite
Perimenopause can sometimes lead to digestive issues, but fiber is here to save the day. It keeps things moving smoothly and can help prevent constipation. Plus, it can help you feel fuller for longer, which is great if you're trying to manage your weight.
Aim for at least 25 grams of fiber per day. Whole grains, fruits, vegetables, and legumes are all excellent sources. Just remember to increase your fiber intake gradually and drink plenty of water to avoid any tummy issues.
Omega-3 fatty acids: brain food and mood boosters
Feeling a bit foggy or moody? Omega-3 fatty acids might be able to help. These healthy fats are crucial for brain health and may help you deal with some of the mood swings that can come with perimenopause.
Fatty fish like salmon, sardines, and mackerel are excellent sources of omega-3s. If you're not a fan of fish, you can also find omega-3s in walnuts, flaxseeds, and chia seeds. Consider adding these to your morning oatmeal or smoothie for a brain-boosting breakfast.
Phytoestrogens: nature's hormone helpers
Phytoestrogens are plant compounds that can mimic estrogen in the body. While they're not a replacement for the real thing, they may help ease some perimenopausal symptoms. Soy products, flaxseeds, and legumes are all good sources.
But we have to let you know that the research on phytoestrogens is mixed, and they may not be suitable for everyone. If you're considering adding more phytoestrogen-rich foods to your diet, it's a good idea to chat with your healthcare provider first.
What to limit during perimenopause
While we're talking about what to add to your diet, we should also mention what foods you might want to limit. Caffeine and alcohol can interfere with sleep and make your hot flashes way worse, so it might be a good idea to cut back if you're dealing with either.
And highly processed foods and added sugars can lead to blood sugar spikes and crashes, which can affect your energy levels and mood. Instead, focus on whole, nutrient-dense foods.
Don’t forget about hydration
Staying hydrated is important at any age, but it's especially crucial during perimenopause. Proper hydration can help with everything from regulating body temperature to keeping your skin looking plump and healthy.
Aim for at least eight glasses of water a day. If plain water isn't your thing, try infusing it with fruits or herbs for a flavor boost. Good news: herbal teas can also count towards your daily fluid intake!
Listen to your body
Remember, everyone's experience with perimenopause is different. What works for your friends might not work for you, and that's okay. The key is to listen to your body and adjust as you go.
If you're struggling with specific symptoms or have concerns about your diet, reach out to a healthcare provider or a registered dietitian. They can provide personalized advice based on your individual needs and health status.
Perimenopause might be a time of change, but it's also an opportunity to focus on your health and well-being. By nourishing your body with the right foods, you can help ease the transition and set yourself up for a healthy, happy future.
Blair Sharp is a freelance writer who lives in Minnesota with her husband and son. Her words have been published in various publications, including Parents, SheKnows, The Bump, and Insider. You can find her watching reality TV and sharing too many reels with her friends when she's not writing. To connect with Blair, find her on LinkedIn and Instagram, or head to her website www.blairsharp.com
