The average person who menstruates will have about 3,000 days of menstruation over a 40-year period. forty. Year. that’s a Loads of shit Maxi pad. But as our bodies begin the transition to menopause, known as perimenopause, new challenges await. The good news is that getting proper nutrition can lessen the effects.
I consulted a health and hormone expert to find out exactly what nutrients our bodies need during perimenopause. And, aside from lots of protein, the diet we should be following is actually pretty simple.
Why is proper nutrition so important during perimenopause?
“Proper nutrition during perimenopause is crucial as it helps control hormonal fluctuations and their associated symptoms. Blood sugar regulation and adequate protein are key to minimizing hot flashes, brain fog, mood swings, weight gain and fatigue, etc. key to perimenopausal symptoms,” says Dr. Christine Maren, MD, American Board of Family Medicine board-certified physician and Institute of Functional Medicine board-certified practitioner.
While hormonal fluctuations are normal during perimenopause, estrogen levels tend to drop relatively slowly at the beginning of perimenopause and then drop across the board as we approach menopause. Since our bodies rely heavily on estrogen to control insulin sensitivity, without a proper diet, blood sugar levels can spike.
Mullen says these spikes can trigger a stress response and further disrupt our already out-of-order hormones, but stable blood sugar can help people in perimenopause maintain consistent energy levels and reduce mood swings.
What foods are necessary during this transition?
Proper protein and fiber intake help with everything from regulating blood sugar to supporting gut microbes to maintaining bone and muscle mass, making them important elements of the perimenopausal diet.
“Maintaining muscle mass during perimenopause is critical. High-quality lean animal protein—such as eggs, chicken, turkey, grass-fed beef, or bison—helps prevent age-related muscle loss called sarcopenia. syndrome, which is a result of declining hormones. Many women question why they are losing muscle mass. “Protein also helps with blood sugar regulation. When blood sugar goes out of range, it can lead to fatigue, insulin resistance, weight gain, disrupted sleep, and hot flashes. “
Because many of her patients are multitaskers (aka moms like us), she recommends a protein-rich breakfast to help with satiety throughout the day, as well as physical and mental function: “Protein supports cognitive function, hormones function, immune function, cellular health, neurotransmitters, detoxification, muscle building and recovery, and more.
Fiber, complex carbohydrates and healthy fats are all equally important, so Maren says to focus on eating non-starchy vegetables, fresh whole fruits and a balanced amount of foods containing omega-3 fatty acids, such as avocados, nuts, seeds and fish.
What about vegetarian or vegan food for women?
Although most whole protein foods are of animal origin, it is still possible to get the right amount of protein through a plant-based diet. For those following a vegan diet, Mullen recommends minimally processed, organic soy products like tofu and tempeh, as well as high-quality protein powders, often formulated with hemp or pea protein blends. She recommends that vegetarians incorporate low-fat organic Greek yogurt and low-fat organic cottage cheese into their diets.
What foods or drinks should you avoid during perimenopause?
Sorry in advance for those of us who enjoy a glass of wine, but perimenopause requires a drastic reduction in alcohol consumption, as well as reduced intake of refined carbohydrates and sugar, caffeine, and ultra-processed foods. Before you cry, know that reducing your intake means fewer hot flashes and mood swings, and better sleep. These sacrifices also have a positive impact on health.
“Refined carbohydrates and sugar can cause blood sugar to rise [and can] This ultimately leads to insulin resistance and weight gain,” Mullen said. 「[Alcohol] Linked to increased risk of breast cancer… Women who are more sensitive to caffeine tend to experience more severe hot flashes and anxiety symptoms after consuming excessive amounts of caffeine, especially when consumed on an empty stomach. Finally, highly processed foods contain chemicals that can actually hijack satiety signals. They may also contain endocrine disruptors.
What supplements should you include in your diet during perimenopause?
Mullen points out that yes, supplements can be used to fill nutritional gaps and support overall health during perimenopause. “I often recommend vitamin D3/K2, magnesium, methylated B-complex, fish oil, zinc, collagen, and creatine,” she says, adding, “However, when choosing perimenopausal supplements, there are no A single size supplement.
Because she also acknowledges that everyone’s journey through this transition is unique, she advises everyone to work with a medical professional to develop a personalized supplement plan, reminding that quality is just as important as personalization: “Look for a reputable Products from manufacturers who use third-party testing to verify their ingredients and finished products.
What about natural or plant-based alternatives to traditional HRT?
“In my opinion, hormone replacement therapy is the most effective, safest and best option [therapy] It’s bioidentical/body identical estradiol and micronized progesterone +/- testosterone,” says Maren. “However, if these are not available or suitable options, some people will explore natural alternatives. The most researched plant-based options include phytoestrogens (from soy and flaxseed), black cohosh and evening primrose oil. While these Botanicals may provide mild hormone support, but they are not as effective as bioidentical hormones.
