Perimenopause is the transition phase leading up to menopause, typically occurring in women between their 40s and early 50s. During this time, hormonal fluctuations can lead to various symptoms such as hot flashes, mood changes, fatigue, and weight gain. While these changes are natural, adopting a well-balanced diet can help manage symptoms and support overall well-being. Here are some essential nutritional tips for women going through perimenopause.
- Prioritise Calcium and Vitamin D
As oestrogen levels decline, women become more susceptible to bone loss, increasing the risk of osteoporosis. Ensuring adequate calcium intake is crucial for maintaining strong bones. Good sources of calcium include:
- Dairy products like milk, yoghurt, and cheese
- Leafy greens such as kale, spinach, and collard greens
- Almonds and sesame seeds
Vitamin D is equally important, as it helps the body absorb calcium efficiently. Spend time in the sunlight, and incorporate vitamin D-rich foods like fatty fish (salmon, mackerel), eggs, and fortified foods into your diet.
- Maintain a Healthy Protein Intake
Protein is essential for muscle maintenance, which becomes increasingly important as muscle mass naturally declines with age. Incorporate lean protein sources such as:
- Poultry and fish
- Eggs
- Legumes and beans
- Nuts and seeds
- Focus on Heart-Healthy Fats
Perimenopause can bring an increased risk of heart disease due to hormonal changes. Including healthy fats in your diet can support heart health. Opt for:
- Nuts (walnuts, almonds, flaxseeds, and chia seeds)
- Olive oil and canola oil
- Fatty fish like salmon and sardines
- Manage Sugar and Processed Food Intake
Fluctuating hormones can lead to increased cravings for sugar and processed foods, which may contribute to weight gain and energy crashes. To stabilise blood sugar levels:
- Choose whole foods over processed snacks
- Opt for natural sugars from fruits instead of refined sugars
- Eat balanced meals with protein, fibre, and healthy fats
- Balance Phytoestrogen-Rich Foods
Phytoestrogens are plant-based compounds that mimic oestrogen in the body and may help manage some perimenopausal symptoms. Good sources include:
- Soy products (tofu, edamame, soy milk)
- Flaxseeds
- Sesame seeds
- Chickpeas and lentils
While perimenopause can bring challenges, making mindful dietary choices can help ease symptoms and promote long-term health. Pairing good nutrition with regular physical activity and stress management techniques can further enhance well-being during this transition and can help women navigate perimenopause with strength and vitality.
