What To Eat During Perimenopause

Dietary Adjustments to Manage Symptoms

Adjusting your diet can help alleviate common perimenopausal symptoms such as hot flushes, mood swings, and weight gain:

• Reduce spicy foods and caffeine: These can make hot flushes worse. Caffeine can also have a negative impact on your bladder. Some find the switch to decaffeinated tea and coffee makes a huge difference.
• Increase protein intake: Supports muscle mass, which tends to decrease with age.
• Stay hydrated: Drink plenty of water to help manage bloating and prevent dehydration.

While there isn’t one best menopause diet, the Mediterranean diet is associated with lower risks of heart disease (which can increase after menopause). A diet rich in calcium and vitamin D will help keep bones healthy as well.

Making these adjustments can significantly improve symptom management and overall health during perimenopause.

You can read more about over 40 symptoms of menopause and ways to manage them here.

Foods to Avoid or Limit During Perimenopause

Certain foods have been known to exacerbate symptoms experienced during perimenopause and ought to be consumed with caution:

• Alcohol: Consumption of alcohol can trigger hot flushes and interfere with sleep patterns. Reducing alcohol intake can help in managing these particular symptoms more effectively. Many women drink alcohol in an attempt to help them through the menopause, especially to deal with sleep and anxiety. Although it may help you feel better at the time, it’s only temporary, as alcohol acts as a depressant on the brain. In the long run, cutting down can really help you feel better and support weight loss.
• High-sugar foods: These can aggravate mood swings and are also a contributing factor to unwanted weight gain. It’s wise to limit intake of such items to maintain a stable mood and a healthy weight.
• Processed foods: Typically, these are laden with excessive amounts of salt and unhealthy fats, which can lead to an increase in blood pressure and cholesterol levels. Opting for fresher, less processed options can greatly benefit your overall health.

By carefully moderating the consumption of these foods, you can help alleviate the impact of some of the symptoms associated with perimenopause. Such dietary adjustments are not only beneficial in controlling symptoms but also promote an overall healthier lifestyle during this transitionary period.

Importance of Fibre in Your Diet

Fibre is exceptionally beneficial, particularly during the perimenopausal phase of a woman’s life. It offers several health advantages that can alleviate some of the symptoms associated with this transition. Here is how fibre can help:

• Improve digestion: Fibre helps to keep bowel movements regular and prevents constipation, a common issue during perimenopause.
• Control blood sugar levels: By slowing the absorption of sugar, fibre aids in maintaining stable blood sugar levels. This is helpful for managing weight and reducing mood swings, which can be particularly erratic during this time.
• Reduce cholesterol: A high-fibre diet can lower bad cholesterol levels, thereby reducing the risk of developing heart disease.

To ensure you’re getting enough fibre in your diet, aim to include a diverse range of fruits, vegetables, whole grains, and legumes. These foods not only provide essential nutrients but also help in maintaining overall health and well-being during the perimenopausal years. Making simple swaps, such as choosing wholemeal bread over white, can significantly increase your fibre intake.

You can read more about managing your gut health here.

Sample Meal Plan for a Day

To help you get started, here’s a simple daily meal plan tailored for perimenopausal dietary needs:

• Breakfast: Oatmeal with sliced almonds and berries, and a cup of Greek yogurt.
• Lunch: Grilled salmon salad with mixed greens, avocado, and walnuts, dressed with olive oil and lemon.
• Dinner: Stir-fried tofu with broccoli, carrots, and a side of quinoa.

This meal plan includes balanced portions of protein, omega-3s, and fibre to support overall health during perimenopause.

Consulting Your Doctor

When experiencing symptoms of perimenopause, it is often helpful to consider dietary adjustments, but these alone may not suffice. Consulting your GP or healthcare provider – or booking an appointment with one of the specialist doctors at My Menopause Centre –  is highly advisable if your symptoms are impacting your quality of life. They can offer a range of supports tailored specifically to your personal health needs and symptoms.

This article was created using several editorial tools, including AI, as part of the process. Human editors reviewed this content before publication.