Perimenopause: How Your Diet Can Help
Menopause is deemed official when you haven’t menstruated for at least a year but in the years leading up to this, there are a ton of changes happening in your body. These are triggered by hormonal changes but there’s a lot you can do to try to negate the effects.
What you eat during perimenopause can be very important for menopause symptoms. According to studies, some menopause symptoms can potentially be reduced by eating certain foods — and could be made worse by not having certain foods in your diet.
Let’s talk about the links between perimenopause and diet:
Protein and Menopause
Eating enough protein can help counteract loss of bone strength and muscle mass — both of which can be more likely after menopause. In one study, a higher protein intake reduced the risk of hip fractures.
Takeaway: You can be more likely to experience fractures and broken bones after menopause, mostly as a result of lower bone density. Making sure protein is a key part of your diet during perimenopause can reduce this risk and help improve bone health.
Omega-3 Fatty Acids and Menopause
Healthy fats can help improve some menopause symptoms — especially omega-3 fatty acids.
Omega-3 supplements can potentially minimize hot flashes and night sweats, according to some studies. Other studies have been less conclusive but it’s worth experimenting, especially if your diet is lacking in omega-3s.
Fruits and Vegetables and Menopause
Eating plenty of fruits and veggies is extremely crucial at any stage of life but even more so as you approach menopause.
In a study of more than 17,000 postmenopausal women, eating fruits and veggies led to a 19% decrease in hot flashes compared to the control group.
Broccoli is one veggie you’ll definitely want to eat plenty of. It can reduce levels of a type of estrogen that may be a factor in breast cancer, while also increasing levels of a type of estrogen that could protect against breast cancer. The end result? You could be much more likely to negate the higher risk of breast cancer that can occur after menopause.
What to Avoid in Perimenopause
So now you know which foods can potentially be effective during perimenopause, let’s talk briefly about the ones that are best avoided.
Avoiding added sugars and processed foods can keep blood sugar levels in check. Along with insulin resistance and metabolic syndrome, high blood sugar can be a culprit for hot flashes.
Alcohol and caffeine can be extremely common triggers for hot flashes and can make them more severe.
Spicy foods can also worsen hot flashes. Many women find that hot flashes are more intense and frequent after eating something spicy.