PeriMenopause to Menopause marks a significant transition in a woman’s life, perceived differently by each individual. For some, it’s a liberating phase free from menstrual cycles, while others view it as a daunting sign of aging accompanied by challenging symptoms. It does not matter how you look at it, Menopause is mandatory and it’s not something widely discussed and understood enough.
I am asked all the time, “What should I eat during perimenopause and into menopause, so I can still feel great?
So lets answer this today!
The Highs and Lows of PeriMenopause and Menopause
Menopause can bring about challenges such as weight gain, hot flushes, imbalances in blood sugar levels, osteoporosis and an increased risk of heart disease. However, the impact of these changes is profoundly influenced by our diet and lifestyle choices. With the right nutritional support, many of these symptoms can be effectively managed or even avoided.
Important Nutrients During Perimenopause
1. Dietary Fiber; Known for promoting digestive health, fibre plays a crucial role in menopause. It aids in the removal of excess estrogen and cholesterol, helping maintain hormonal balance and heart health. Soluble fibre found in foods like oats, sweet potatoes, psyllium husk, chia seeds, flaxseeds, bran, apples, beans, legumes, and broccoli, are particularly beneficial.
2. Phytoestrogens: These plant-based oestrogens are vital during perimenopause. They mimic oestrogen in the body, binding to oestrogen receptors to help regulate levels. During perimenopause, these phytoestrogens bind to oestrogen receptors, so that any excess oestrogen (a key cause of estrogen dominance) is available to be removed from the body (AKA in the fibre you eat above – you just poop it out!). Phytoestrogens are found in organic tofu, tempeh, edamame, flaxseeds, dates, prunes, sesame seeds, garlic, wheat bran, and cruciferous vegetables. The key phytoestrogens are isoflavones known as genistein and diadzein, which are linked to lower breast cancer risk and a decreased incidence of osteoporosis.
3. Calcium is essential for maintaining bone health, regulating blood pressure and supporting heart health. It becomes particularly important for women over 50. Consuming amounts of calcium ( 1500 mg per day) can be achieved through various sources such as almonds, sesame seeds, chia seeds and hemp seeds; as well as sardines and salmon with bones included; beans and legumes; and green leafy vegetables like spinach. Dairy products also remain an option for obtaining some calcium.
A Balanced Approach to Your Diet during Perimenopause and beyond.
A diet rich in fresh vegetables, fruits, proteins, and healthy fats is fundamental. As women age and disease risk factors emerge, these dietary elements become increasingly vital. Ensuring a diet rich in fibre, phytoestrogens, and calcium, while maintaining hydration and a varied diet, can make a significant difference.
Ensuring sufficient fibre intake along, with consuming phytoestrogens and calcium rich foods while maintaining hydration levels is key. This can truly make a difference.
PeriMenopause to Menopause, though a natural transition, doesn’t have to be a daunting journey. Through informed dietary choices and a supportive lifestyle, navigating this phase with grace and vitality is entirely possible.
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