Dietary Tips During Perimenopause

Every woman will go through menopause. This is when women cannot get pregnant naturally anymore and haven’t had a period in at least 12 months. The average age range for women to begin the process of menopause is between 40 and 58 years old. Shortly before menopause, women will go through what’s called perimenopause. This is when the iconic menopause symptoms start to kick in! They include hot flashes, night sweats, mood swings, fatigue, and breast tenderness. Irregular periods are quite common during menopause. The body is getting ready to stop them!

The good news is women can treat perimenopause quite easily, and with many of the same strategies used in menopause treatment. Many menopause supplements are suitable for this period and offer great hot flash relief and night sweats treatment. Of course, diet plays a big role in how the body handles aging and perimenopause.

Increase Calcium Intake

As women age, their risk of osteoporosis increases. This is why experts recommend that women increase their daily calcium intake to 1200 milligrams per day when they turn 50 years old. This is up from the previous recommendation of 1000 mg! This increase occurs because the bones have a harder time retaining calcium, so more is needed to make sure they absorb enough!

Although the rise is most often cited at 50 years old and older, there is no reason why it can’t happen earlier! Women in perimenopause, even when it starts at 40 years old, should start to increase their calcium intake. This means eating more dairy products or dairy alternatives fortified with calcium. Women can even eat more dark, leafy greens like kale for their calcium. It also often includes taking calcium supplements or a daily multivitamin with increased calcium!

Eat More Fish

Fatty fish are incredibly healthy for anyone to eat regularly. Their effect is even more pronounced in women going through perimenopause! Fatty fish like salmon, tuna, and sardines all contain high amounts of omega-3 fatty acids. Omega-3s are very healthy fats and have been connected to decreased symptoms of depression and overall better and more steady moods!

Perimenopause often involves mood swings and puts women more at risk of developing depression. Getting more omega-3s through a source like fatty fish is a great natural way to steady this out! Of course, how the fish is cooked matters. Baking fish and steaming fish are far healthier than frying. Frying fish with a small amount of healthy oil (such as avocado oil) is acceptable.

Eat Lots Of Fiber

Fiber is another powerhouse nutrient for women going through perimenopause. Food with lots of fiber help keep women fuller for longer, which means they’re less likely to give in to cravings. This boosts their chances of healthy weight loss, which is tough once they reach perimenopause! It is tough at this point because a woman’s metabolism slows down quite dramatically at this point in her life. Additionally, high-fiber foods often keep blood sugar stable, which protects against sudden mood swings due to sugar crashes!

The best high-fiber foods for women to include in their diets are bananas, raspberries, artichokes, lentils, oats, chia seeds, and whole grains. Yes, whole-grain bread and pasta are great sources of fiber and are much healthier than refined grains.

Stay Hydrated

Perimenopause often causes increased gas and water retention. Both of these will often result in bloating, which is never a comfortable feeling. The great news is there is a very simple remedy to reduce water retention and excess gas at the same time: stay hydrated! Yes, drinking more water helps. Everyone should get at least 8 glasses of water a day. Women in perimenopause will want to increase this to roughly 10 glasses.

Eating foods with lots of water in them is good too. Great choices are lettuce, berries, apples, cucumber, and watermelon. Herbal teas and green teas also help! They are also natural diuretics, which make them even more effective at getting rid of bloating.

Limit Alcohol Consumption

Many women love to drink a glass of wine with dinner or with friends. Some may prefer beer or spirits! However, when going through perimenopause, it’s important to limit alcohol consumption. This is for a couple of reasons. When women reach 40 years old, their risk of developing breast cancer goes up simply due to their age. Additionally, drinking alcohol increases this risk even more. The exact amount it does this by, of course, depends on how much alcohol is being consumed.

There is another factor to consider when it comes to alcohol and treating perimenopause! Specifically, alcohol has been linked to spikes in estrogen and hormonal symptoms in perimenopause and beyond. Thus, to keep things steady, women should limit their consumption of alcohol!