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If you’re currently in perimenopause, you may have noticed that your body has started acting a little differently.
This could look something like unpredictable periods, hot flashes, mood swings, low sex drive, or gaining body weight more easily.
Research found that on average, women gain about 3 pounds (1.5 kilograms) per year during perimenopause. This can result in an average weight gain of about 22 pounds (10 kg) by the time you reach menopause!
Studies also found a link between cardiovascular disease risk resulting from obesity, increased FSH levels, and lowered estradiol levels during the menopausal transition.
But here’s the good news: making a few diet and lifestyle adjustments can have a huge impact on how you feel.
Read on for the best diet for perimenopause and how to feel your best during this transition.
Key Takeaways
- The perimenopause diet is a way of eating that focuses on key nutrients to support your body during hormonal changes.
- Body weight gain during perimenopause is common. This is due to a slower metabolic rate and changes in body composition.
- The best foods for perimenopause include protein, whole grains, healthy fats, and foods rich in calcium and vitamin D.
- A healthy diet can help manage a wide range of perimenopausal symptoms, from sleep disturbances, hot flashes, to mood swings.
- Making small dietary changes and pairing them with a healthy lifestyle can help you feel more balanced and energized during this time.
What Changes Happen During Perimenopause?
Perimenopause is the transition phase leading up to menopause, the end of a woman’s reproductive life. It begins with your first signs of irregular menstrual periods. And it ends when you haven’t had a period for 12 straight months.
During this time, your estrogen levels start to drop. Estrogen is a hormone with extensive metabolic effects. And its decrease causes some important changes in the body.
Slower metabolism
A drop in estrogen can slow down your basal metabolic rate. This is how many calories your body burns at rest. A slower metabolism can generally make weight management more difficult.
Increased appetite
Estrogen also has a hunger-suppressing effect. So when your estrogen levels fall, you might feel hungrier and have a higher calorie intake.
Body composition changes
Weight gain during perimenopause often shows up around your belly. Studies show that subcutaneous fat (the fat just under your skin) gets redistributed to abdominal fat.
And on average, visceral fat increases from 5-8% of your total body fat in the pre-menopause phase. These body composition changes can be frustrating.
Bone loss
Falling estrogen levels also increase the speed at which you lose minerals from your bones. This can make your bones weaker and more likely to fracture. This condition is called osteoporosis.
All of these changes can have a big impact on your long-term health, increasing health risks for conditions like cardiovascular disease, obesity, and type 2 diabetes.
That’s why a proper diet is so important!
Learn more: Foods High in Dietary Estrogen: Balancing Your Levels
What Are the Key Nutrients To Include in a Perimenopause Diet?
The best diet for perimenopause is a diet that includes all the major food groups in moderation. This translates to increase protein, fruit and veggie consumption and lowers sugar, salt, and saturated fat intake.
A 2023 study found that menopausal women who consumed a fruit and vegetable-rich diet were less likely to report having menopause symptoms. That’s when compared to women whose dietary habits included more fatty foods and sweets.
The British Menopause Society advises that your meals should be divided like this:
- ¼ protein
- ¼ carbohydrate
- ½ fruit, vegetables, or salad
Protein
Protein is a go-to for weight management and preserving muscle mass. As you get older, your body naturally loses lean muscle mass, which also slows down your metabolism.
Making sure you get enough protein helps support your body’s needs. Protein can also help you feel full, which can help with weight loss.
Aim for protein to make up about ¼ of your plate at each meal. Good sources of protein intake include lean meats like:
- Chicken
- Fatty fish
- Legumes
- Tofu
- Eggs
Low glycemic carbohydrates
Carbs should also make up about ¼ of your meal. The key is to choose low glycemic options. These release energy slowly and help with insulin sensitivity and blood sugar control.
Look for whole grain foods, such as:
- Whole wheat bread
- Brown rice
- Whole wheat pasta
- Oats
These have more dietary fiber, which is great for your metabolic health.
You should try to separate simple sugars (like honey or table sugar) from complex, starchy carbohydrates. Simple sugars can cause blood sugar spikes, which can make hot flashes and other perimenopause and menopause symptoms worse.
Fiber
Dietary fiber is another must-have during perimenopause. It helps keep you feeling full longer. This can help you avoid snacking and make it easier to reach your goal weight.
Fiber also helps with digestive problems and can slow down the absorption of carbohydrates.
The Dietary Guidelines for Americans recommends that women aged 31-50 should aim for 25 grams of fiber daily. Females over the age of 51 should get 22 grams.
You can get fiber from:
- Fruits like pears, apples, carrots, and cruciferous vegetables like broccoli
- Nuts and seeds like almonds and chia seeds
- Whole grains, such as quinoa, oats, and whole wheat bread
Calcium and vitamin D
Getting enough calcium and vitamin D is one of the most important things you can do to protect your bone health.
When your estrogen levels drop, you lose calcium from your bones more quickly. This can lead to a loss of bone density and a higher risk of fractures.
The recommended daily allowance for calcium is about 1000 mg/day for women under 50 and about 1200 mg/day for those over 50.
The best sources of calcium-rich foods are:
- Low-fat dairy products like milk, yogurt, and cheese
- Fortified plant milks
- Leafy greens, sesame seeds, and tofu
- Soft-boned fish like canned sardines and anchovies
Your body needs vitamin D to absorb calcium. The best way to get vitamin D is from sunlight, fortified foods, or dietary supplements. The recommended allowance is about 600 IU/day.
Phytoestrogens
Phytoestrogens are special substances found in plants that have a similar, but much weaker, effect to human estrogen.
They can be found in:
- Soybeans
- Flaxseeds
- Linseed
Eating these certain foods might help balance your hormone levels and alleviate menopause symptoms like hot flashes.
The Mediterranean diet is a popular one to combat weight gain, blood sugar control, and cardiovascular disease prevention. This diet combines the above nutrients, making it packed with anti-inflammatory and antioxidant-rich foods.
What Foods Should I Avoid During Perimenopause?
There is no strict list of perimenopause foods to avoid. However, limiting certain foods is advisable to help with perimenopausal symptoms and weight management.
- Refined carbs and processed foods: These foods (like white bread, pastas, and sugary drinks) can cause blood sugar spikes. Those spikes can make hot flashes and night sweats worse. These foods are also easily stored as fat, which contributes to weight gain.
- Saturated fats: Spicy foods, fried foods, and processed meats can make menopausal hot flashes worse. Limiting these foods is also important for cardiovascular disease prevention.
- Alcohol and caffeine: Studies show that alcohol and caffeine are linked to more hot flashes. So, cutting down on coffee and alcohol could help your symptoms improve.
- High-sodium foods: Processed snacks and canned foods are often high in salt, which can lead to bloating and water retention.
What Are Some Lifestyle Tips To Go Along With the Perimenopause Diet?
This diet works best when it’s paired with other healthy lifestyle habits.
Exercise regularly
Exercise helps you build muscle mass, which boosts your basal metabolic rate.
Aim for strength training 2-3 times in a week. Also, throw in some cardio for weight loss and heart disease prevention.
Stay hydrated
Water supports your metabolism and can help reduce bloating.
Staying hydrated can also help manage body temperature and reduce the severity of hot flashes.
Prioritize quality sleep
Sleep disturbances are a common menopausal symptom.
Getting enough sleep is essential for regulating your appetite and hormone levels. A lack of sleep can increase hunger hormones and make weight management more difficult.
Limit alcohol and smoking
These habits can make perimenopause symptoms like hot flashes and night sweats much worse.
Manage stress
Chronic stress shows a direct impact on your hormone balance and overall well-being.
Finding ways to manage stress can help ease symptoms and support your health.
By making small dietary changes and prioritizing these habits, you can take control of your health during perimenopause.
FAQs
The best diet for perimenopause is one rich in key nutrients.
This includes a balanced diet with plenty of protein, whole grains, fruits and vegetables, and healthy fats like olive oil and fatty fish.
The Mediterranean diet is a great example of this type of eating pattern. It focuses on anti-inflammatory foods that can help manage perimenopausal symptoms.
There are no strict perimenopause foods to avoid, but it can be helpful to limit certain foods that may make your symptoms worse.
This includes:
- Refined carbohydrates like white bread and pastries
- Sugary drinks
- Spicy or fried foods
Limiting alcohol and caffeine can also help reduce hot flashes and improve sleep disturbances.
The best diet that can help with weight loss is not about being restrictive. It’s about being smart.
Since your metabolism is slowing down, it’s important to focus on a balanced diet that keeps you full and gives you the nutrients you need.
This includes:
- High protein intake to preserve muscle mass
- High-fiber diet with lots of fruits and vegetables
- Healthy fats
You should aim for a moderate calorie intake and have a combo of your perimenopause diet and exercise to create a healthy calorie deficit. This approach can help you manage your body weight and address perimenopause symptoms without feeling deprived.
Supplements can be a great way to make sure you’re getting all the key nutrients your body needs. For example, many women don’t have a sufficient calcium intake from food alone.
Calcium and vitamin D are often recommended to protect bone health.
Magnesium and omega-3 fatty fish oil are also popular choices that can help with mood swings and inflammation.
Before you start any supplements, talk to your healthcare provider.
Healthy fats are a crucial part of this time because they play a big role in your hormonal balance and brain health.
They are the building blocks for hormones and can help manage symptoms.
Good sources of healthy fats include:
- Fatty fish like salmon
- Avocados
- Nuts
- Seeds
- Olive oil
Incorporating these fats into your dietary changes can help ease the transition.
Research on herbal remedies is ongoing. It’s best to talk to your healthcare provider before using any herbal teas as they can sometimes interact with other medications or have side effects.
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Effects of Dietary Phytoestrogens on Hormones throughout a Human Lifespan: A Review
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