Starting a perimenopause diet
If you’re reading this blog article, you probably know what perimenopause is because you’re probably going through it right now. Same! If you’re not up to speed on perimenopause, here’s the deal. Women from their mid 30’s to early 50’s experience this precursor to menopause with hormones fluctuating like crazy and symptoms like irregular periods, changes in flow, vaginal dryness, mood changes (rage much?), hot flashes, and even night sweats.
There are different approaches to symptom reduction in perimenopause and of course we’re here to talk about good nutrition as a tool and the benefits of following a perimenopause diet. Can a perimenopause diet really help perimenopause symptoms?
Perimenopause and weight
The hormonal fluctuations women experience can lead to symptoms like weight gain, especially around the stomach. Even if you are following a perimenopause diet to the letter, you might find it difficult to lose weight. You’re battling an increase in visceral fat deposits, especially in the abdomen. Additionally, fluctuating appetite regulating hormones make some women hungrier during this stage of life. Protein is foundational part of a perimenopause diet as it helps to increase satiety AND preserve muscle mass which, by the way, starts plummeting around this time.
Though waiting for weight loss on a perimenopause diet can feel like a slow uphill battle, making changes to your diet during perimenopause can be beneficial for weight goals and symptom relief.
What types of foods should I eat when starting a perimenopause diet?
High fiber foods: whole grains, starchy beans and lentils, nuts, fruits, vegetables
High omega-3 foods: fatty fish (salmon, tuna, mackerel), seeds (especially flax), consider fish oil supplementation
Healthy protein options: Eggs, lentils, 2% milk yogurt, chicken, turkey, seafood, soy foods
Soy products: tofu, edamame, tempeh, soy milk
Snack ideas: edamame, whole grain crackers with natural nut butter, 2/3 cup plain Greek yogurt with berries and almonds, ½ tuna salad sandwich on whole grain bread, pepper slices and guacamole, boiled egg and apple.
What foods are a no-no? On a perimenopause diet limit/avoid caffeine, alcohol, refined carbohydrates (sugars, white flour, etc.), and saturated fat.
This is just a taste of what a perimenopause diet looks like. Your dietitian can work with you to create a personalized perimenopause diet that includes foods you like with foods that help to relieve the bothersome symptoms of perimenopause.
If you’re ready to get your own personal perimenopause diet plan, we’re here to help!
Resources:
See what recommendations come from a review of studies on nutrition in menopause and perimenopause
Listen to Science Vs, a fantastic podcast with evidence based recommendations for perimenopause and menopause
Check out Healthline’s overview of nutrient needs during perimenopause