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Vitamins and diet for perimenopause

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Perimenopause is the point when a woman’s body transitions from regular menstrual cycles to menopause. During this time, some of the symptoms women may experience include irregular menstruation, hot flushes, vaginal dryness, insomnia and other symptoms.

The perimenopausal period can vary in length among women, usually coming to an end if you have not menstruated for 12 consecutive months.

Due to the hormonal changes occurring in the body during perimenopause and menopause, there are higher chances for developing osteoporosis and heart disease post-menopause. 

Can nutrition how with perimenopause?

Nutrition is vital during perimenopause and menopause, and so a healthy balanced diet is crucial.

1. Eliminate harmful foods

First and most importantly, it is crucial to eliminate the harmful foods that can trigger symptoms and inflammation in the body; caffeine, alcohol or sugar can increase the hormonal symptoms. These three ingredients are extremely bad because they trigger a range of unwanted emotions and stress.

2. Consider a plant based diet

A plant based diet can be beneficial for women during perimenopause; consuming raw fruits and vegetables can help have a good night’s sleep and also increase mental concentration. In addition, rich in antioxidants, they improve wellbeing and reduce mood swings.

3. Foods rich in protein and fibre

Lentils and beans are rich in protein and fibre that help keep the blood sugar stable. This type of food will also reduce mood swings immediately. Besides this, legumes are calorie friendly, and are good for losing weight or maintaining weight. Soy products reduce the intensity of hot flushes and prevent bone loss, breast cancer and heart diseases.

4. Omega-3-rich foods

Omega-3-rich foods can improve your brain chemistry and will eliminate depression and provide you with better moods. Eat at least two servings of fat fish rich in Omega-3, in order to obtain the most of these substances. Sardines, tuna fish, salmon, bluefish, mackerel and are a few good sources. Walnuts and flaxseeds are also packed with Omega-3 fatty acid.

Fortified cereals, sunflower seeds, nuts, cottonseed oil, pine nuts, broth, avocado or turnip greens are also other rich sources of omega-3 fatty acids.

5. Eat your vitamins and minerals

B vitamins help deal with stress and irritation during perimenopause. Vitamin D and calcium are important to include in your diet for bone strength; a vitamin D supplement can be taken to help prevent bone loss and osteoporosis. 

One of the most important minerals that your body needs during perimenopause, menopause and postmenopause is calcium. This is because calcium plays a vital role in bone density. Another important mineral for perimenopausal women is boron, which can influence your estrogen metabolism. In some women, boron supplementation can worsen menopausal symptoms like night sweats and hot flushes, but it can relieve the symptoms in other women. 

Make sure to exercise!

Regular exercise can help improve your mood, bone strength and sleep, as well as prevent weight gain during perimenopause. Stress-reduction practices like yoga and meditation could provide benefits as well. 

If this resonates with you then…

Take advantage of our 15-minute sessions either with a Nutritionist or Functional Medicine Practitioner, designed to give you the support you need with your concerns and to get you started on your road to recovery. Find very quick and effective results!

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