The Best Foods to Eat and Avoid During Perimenopause

If you’ve found yourself in the throes of perimenopause, you know it’s a rollercoaster. During this time of our lives, our hormone levels shift dramatically. This can cause all kinds of fun things like mood swings, hot flashes, hair loss, itchy skin, insomnia, and brain fog. We hate to tell you, but that really is just a few. Some liken perimenopause to adult puberty. We don’t know what’s happening to our bodies, and we’re just ready for it to be over with.

According to the Cleveland Clinic, the duration of perimenopause varies from woman to woman. Sometimes, it starts and ends quickly. For other people, the symptoms could drag on for years. The onset is about eight to 10 years before the start of menopause. For most women, that’s in their mid-forties. But of course, everyone is different. Unfortunately, there is no treatment to stop it; it’s a natural part of a woman’s life, and we just have to learn how to manage it.

By Wix

One of the best ways to tackle the perimenopause years is by focusing on healthy foods. Did we mention that this is also the time of life when our bodies tend to hold onto more fat, rather than letting it go like they did when we were younger? Well, it is. Balancing this all out can be done with some diet tweaks, according to Healthline.

Pack Your Day With Protein

We aren’t necessarily looking to build muscle during menopause, but maintain what we already have. Getting enough protein can help. Whether you like a protein-packed shake, lean meats, or lentils and beans, they can all help you hit those daily protein goals. Discuss your goals with a health professional to ensure you’re getting the proper amounts each day.

Lock In With Omega-3 Fatty Acids

Healthline explains that Omega-3 fatty acids can help fight inflammation and symptoms of depression. Since both can be present during perimenopause, it's a good time to increase your fatty fish intake. And while you’re at it, sprinkle some flax or chia seeds on your yogurt or in a salad. Not only can they help with perimenopause, but Omega-3 fatty acids are also heart-healthy.

Travis Yewell

Fill Up With Fiber

If you’re the kind of person whose hormone fluctuations cause food cravings, perimenopause might be an even more difficult time for you. Fiber is not only great for gut health, but it also keeps us feeling full. If you feel full longer, you might not grab for that extra snack. Fiber is one of those good carbs that can be found in fruits, vegetables, and seeds. Mix up your fiber sources to keep your diet from becoming boring.

Count On Calcium

Dairy products high in calcium and vitamin D are essential during perimenopause. As we age, our bodies become susceptible to bone loss, also known as osteoporosis. Getting adequate calcium and vitamin D can help keep our bones strong and our bodies healthy. We need vitamin D to help our bodies absorb calcium, making them work together like best friends. Concentrate on getting plenty of each every day.

Cut Back On Empty Calories

Keeping a healthy diet during perimenopause is just as much about what we don’t eat as what we consume. Too much refined sugar is never great, but it can definitely cause issues during perimenopause. We should also limit alcohol. That’s not to say an occasional drink is a bad thing, but do you really want to have a hangover and insomnia? Yikes.  Speaking of insomnia, limit the caffeine intake, too. As we get older, our bodies react differently to stimulants, and that one cup of coffee in the afternoon might keep you up all night.

Vitaly Gariev

As with any diet or lifestyle change, talk with a healthcare provider about individual nutritional needs.