Diet and Nutrition During Perimenopause

Perimenopause can be a challenging time, both physically and mentally. Particularly daunting is the impact it might have on diet and nutrition. During this time, women may start to experience drastic hormonal changes which can lead to weight gain, cravings for unhealthy foods, and fatigue. However, with the right approach to diet and nutrition, it is possible to manage the effects of perimenopause and still maintain a healthy lifestyle. Here are nine tips you can follow to ensure proper diet and nutrition during perimenopause.

Reduce Caffeine and Sugar Intake:

Caffeine and processed sugar can exacerbate the symptoms associated with perimenopause such as irregular cycles, headaches, mood swings, and fatigue. Reducing your consumption of these substances, or eliminating them entirely, can help reduce these symptoms. Try to include healthier eating habits and choices in your life as you start experiencing perimenopuase. It is time to focus on what’s important for you.

Eat Balanced Meals and Snacks:

When it comes to maintaining a healthy diet during perimenopause, it’s important to focus on eating balanced meals and snacks. Aim for a diet made up of fruits, vegetables, lean protein, whole grains, and healthy fats. Adding a handful of nuts to your diet which includes almonds, walnuts, pistachios and raisins is great for every woman during perimenopuase.

Drink Plenty of Water:

As we age, we become more prone to dehydration, and since hormones can become imbalanced during perimenopause, it’s especially important to stay well-hydrated. Aim to drink eight glasses of water a day. There is no substitute for water.

Eat Calcium-Rich Foods:

During perimenopause, women can become deficient in calcium due to bone loss. To prevent this, make sure to get enough calcium in your diet. This can be achieved by eating calcium-rich foods such as dairy products, almonds, spinach, and white beans. Incorporate these foods in your diet during perimenopause.

Add Iron-Rich Foods to Your Diet:

As with calcium, iron can be depleted during perimenopause. To make sure your body is getting enough of this essential nutrient, add iron-rich foods to your diet such as dark leafy greens, lentils, and red meat. Add these to your diet and feel the difference.

Lower Your Salt Intake:

Excess salt consumption can raise your blood pressure and lead to water retention. To keep your sodium intake under control, focus on eating fresh fruits and vegetables as opposed to processed and packaged foods. Cut out all junk food from your life.

Avoid Refined Carbs:

Refined carbs, such as white bread and pasta, can lead to blood sugar spikes and crashes, and can contribute to weight gain. Instead, opt for complex carbs such as sweet potatoes and quinoa. Notice the difference ladies with these small dietary changes.

Add Nutritional Supplements:

Adding nutritional supplements to your diet can be a great way to ensure that your body is getting all the essential nutrients it needs. Multivitamins, fish oil, and probiotics can all be beneficial. Talk to your doctor to figure out what’s best for you.

Practice Stress Management:

It’s essential to practice effective stress management during perimenopause. Activities such as mindfulness, yoga, and even writing can help to reduce stress and tension. Make time for yourself and focus on what works best for you. Give yourself time and indulge in relaxing activities like going for walks, a day at the spa or even just sitting on the freshly cut grass early morning. Try to spend more time outdoors and in nature so that you feel better.

Conclusion: Diet and Nutrition During Perimenopause