Feeling off in your body and not sure what’s behind it? You’re not alone, especially in midlife. While lifestyle and genetics play a role, a major (and often overlooked) factor could be perimenopause.
Perimenopause is the transition leading up to menopause, typically starting in your 40s and lasting around four years (1). During this time, shifting hormones can impact everything from metabolism and body composition to energy levels and your menstrual cycle (1,2). While you can’t control exactly when menopause begins, you can influence how you feel through it.
From hot flashes and weight changes to mood swings and bone loss, the symptoms can be challenging (1,2). But, there’s good news. Nutrition can make a meaningful difference in how you feel, and it’s something you can work on from the comfort of your own home (3). The right foods can help support your body, improve how you feel day to day, and ease the transition (4).
Read on for science-backed tips on what to eat to better navigate perimenopause.
Food to Eat During Perimenopause
There is no one food that has superpowers to take away some of the less pleasant symptoms that come with perimenopause. However, there are foods that can support how you feel during this phase, helping you feel empowered in your own skin (3,5). Plus, the right foods may help improve nutrient shortfalls while offering up important nutrients that support one’s mood, bone density, and even reduce hot flashes (4,6).
Here’s a closer look at the key players when it comes to supporting your perimenopause diet, one bite at a time.
Protein-Rich Foods
There’s a reason protein is all the rage, especially amongst middle-aged women. Research shows protein plays a key role in maintaining lean body mass and may help prevent weight gain during perimenopause when consumed as part of a calorie-controlled diet (3). In fact, protein needs remain higher than national recommendations with guidelines encouraging 1.0-1.2 grams/kilogram of body weight for women in this lifestage (3).
“The good news is there are a variety of plant- and animal-protein sources that fit the bill here”, shares MyFitnessPal dietitian Brookell White. She continues, “And, surprisingly, plant-proteins may be supreme when we look at managing hot flashes and protecting our heart health (7).” Consider adding these protein-rich foods to your weekly grocery haul.
- Plant-Protein: Beans, edamame, lentils, peas, soybeans, tofu, tempeh
- Animal-Protein: Lean red meat and pork, chicken breasts, turkey cutlets, salmon, shrimp, tuna
High-Fiber Foods
From whole grains to fruits and vegetables, the more the merrier when it comes to high-fiber foods throughout the lifespan. Particularly though when we look at perimenopause, fiber’s role in heart health can have a prominent effect (8). During perimenopause, estrogen fluctuations can cause blood cholesterol to rise, increasing risk for heart disease and stroke (1).
Fiber-rich foods can offer support for this increased risk, helping improve heart-health by lowering blood pressure and reducing blood cholesterol when foods high in soluble fiber, like beta-glucan found in grains like oats, are included in the diet (8,9). Plus, many foods that contain fiber also pack some of the other nutrients research has found to support perimenopause, including vitamin C, B-vitamins, and calcium (3).
Some other fiber foods to add include:
- Fruits: Avocados, apples, bananas, berries, pears, peaches, prunes
- Vegetables: Leafy greens, cauliflower, carrots, Brussels sprouts, sweet potatoes, artichokes
- Whole-Grains: Amaranth, buckwheat, bulgur, farro, oats, quinoa, rye, wheat
- Pulses: Beans, lentils, peas
Healthy Fats: Omega-3s
Hormonal fluctuations during perimenopause can take your emotions on a rollercoaster ride you don’t necessarily want to be on. In fact, research shows the prevalence of depression can increase in both perimenopause and postmenopause (10). Thankfully, that same research shows that a healthy diet may be proactive against depressive risk, while an unhealthy diet can increase risk (10).
One such healthy food we know supports mental health: omega-3 fatty acids (11). Research shows the omega-3s known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) can improve brain functioning, in turn supporting mental health and lowering risk of depression (11,12).
Increase your intakes of the omega-3s EPA and DHA by focusing on the following foods, and/or consider a supplement.
- Omega-3 Rich Foods (13):
- Seafood: Salmon, anchovies, mackerel, herring, tuna, sardines
- Fortified Foods: Eggs, milk, yogurt, juice and some plant-based milks
Calcium & Vitamin D Rich Foods
Both calcium and vitamin D are nutrients of public health concern, meaning on average, most Americans aren’t getting enough of them (14). The problem with this is that they both play a crucial role in maintaining bone health (15,16). They work together, meaning vitamin D must be present to help the body absorb calcium (16).
As perimenopause approaches, bone health becomes of greater concern as the increased risk of developing osteoporosis develops (1). This primarily stems from the decreased estrogen in the body that can cause bone loss (17). Focusing on eating more calcium and vitamin-D rich foods can help support your body during this transition.
Here’s some great food choices to add to your diet:
- Foods with Calcium: Yogurt, sardines, milk, mozzarella, fortified-juice and soymilk, tofu, breakfast cereals
- Foods with Vitamin D: salmon, fortified eggs, breakfast cereal, fortified-milk, mushrooms
What to Limit During Perimenopause
Certain foods can support you through perimenopause, while others, especially less nutrient-dense choices, may amplify symptoms (18). This isn’t about cutting anything out completely (I have a sweet tooth too), but about being more mindful of how often and how much you’re having. The goal is moderation, not elimination.
Here are a few categories to keep an eye on, along with ways to enjoy them more mindfully (18):
- Alcoholic Beverages
- Caffeine-Containing Foods & Drinks
- Added Sugars
- Saturated Fat
- Sodium
Tips for Managing Perimenopause Symptoms
There’s no magic pill to help nix the symptoms for good, but there are things you can do to help you feel like you again. Keep these in mind and give them a go today!
- Eat balanced, regular meals.
Focus on filling half your plate with veggies, a quarter of protein, and a quarter of complex carbs.
You can’t run on empty. Get to bed a half hour earlier, disconnect from your phone, and dim the lights.
- Make time for daily movement.
You don’t have to sign up for a gym class if you don’t enjoy it. Find movement you enjoy, and fit it in daily.
- Focus on stress management.
Finding ways to manage daily stressors can significantly improve your mental health. Like to rollerblade? Knit? Whatever helps you decompress, lean into it when life feels hard.
- Stay in touch with your daily intakes.
Knowing what you’re putting in your body can help you understand patterns and where you can improve. Using an app, like MyFitnessPal, is an easy tool to help you without requiring you to do the math!
Bottom Line
Perimenopause may bring changes you didn’t expect, but how you nourish your body can make a real difference in how you feel day to day. By focusing on balanced meals rich in protein, fiber, healthy fats, and key nutrients like calcium and vitamin D, you can better support your body through this transition (3). Limiting less nutrient dense foods, like alcohol, caffeine, added sugars, saturated fat, and sodium, is also helpful to manage symptoms (18). Think moderation, not deprivation.
Small, consistent habits add up, and tools like MyFitnessPal can help you stay aware of your intake, identify patterns, and build a routine that works for you.
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