What To Eat During Perimenopause for Mind and Body Health

The perimenopause is the transition period leading to menopause (the end of your menstrual period). Meanwhile, your estrogen levels start to drop, your period becomes less regular and you may experience symptoms like hot flashes and sleep problems. Eating a diet rich in nutrients can help manage some of these symptoms and support your overall health.

Foods rich in protein, fiber, omega-3 fatty acids, tryptophan and calcium can help support your health during perimenopause. Also be sure to include fruit, vegetables and soy foods.

Protein -rich foods

Proteins help build and maintain muscles. Low estrogen levels make it more difficult to maintain muscle mass. People tend to gain weight and lose muscles during perimenopause.

Adults should aim to eat at least 0.8 grams of protein per kilogram of body weight. Studies suggest that women in perimenopause should eat more protein to help reduce muscle loss.

Protein -rich foods include:

• Eggs
• Meats: Red meat, poultry and fish
• Milk and dairy products: Milk, cheese and yogurt
• Beans and lenses: Black beans, chickpeas, peas, red lenses and yellow lenses
• Nuts and seeds: Hazelnuts, almonds, nuts, flax seeds, chia seeds and pumpkin seeds

Keep in mind that sources of animal protein have saturated fats. Eating too much saturated fat can increase the risk of heart disease. Focusing on lean protein can help you get your daily proteins without eating too much saturated fat. Sources of lean protein include turkey, fish, low -fat dairy products, eggs, legumes, nuts and seeds.

Soy

Soy foods have compounds called isoflavones. Isoflavones have low estrogen effects in the body, which can help compensate for the drop in estrogen levels during perimenopause.

Isoflavones have been shown to increase estrogen levels. Soy foods do not contain as much isoflavones as concentrated supplements, so their effects can be lower. Some studies suggest that consumption of soy products can help the symptoms of perimenopause. However, the proof is not strong.

Soy foods include:

• Soy
• Tofu
• Tempeh
• Soy milk
• Miso
• Soy protein powder
• Soy flour
• Soybean oil

Foods rich in omega-3 fatty acids

The decline of estrogens affects the brain and mental health. It also disrupts body heat regulation and sleep habits. Overall, this can cause symptoms such as anxiety, depression and decline in attention and working memory in people with perimenopause.

Most adults with ovaries need approximately 1.1 gram of omega-3 fatty acids per day. Get more omega-3 fatty acids can decrease the probability of developing depression. It can also improve brain function and heart health.

Foods rich in omega-3 include:

• Fish, with the highest quantities found in fatty fish such as salmon, herring, mackerel and trout
• Seafood like shrimps, oysters, lobster
• Flax seeds
• Chia seeds
• Nut
• Canola oil
• Soybean oil

Foods rich in calcium

Estrogen supports bone health. Bone loss is common in people with perimenopause due to a drop in estrogen.

Eating enough calcium is essential for bone health. Calcium works with other nutrients such as phosphorus and vitamin D to support healthy bones. Women over 50 years old need more calcium, or about 1,200 milligrams per day.

Foods rich in calcium include:

• Dairy products such as milk, cheese, yogurt, kefir and sure
• Vegetables with green leaves such as kale, broccoli, spinach and turnip
• Fish like sardines and salmon
• Soy
• Tofu
• Fortified cereals with calcium
• Fortified plant milks with calcium
• Chia seeds

Foods rich in tryptophan

People with perimenopause generally sleep. The fall of estrogens affects the quality of sleep. In addition, symptoms like puffs of socks and night sweats can disturb sleep.

Tryptophan is an amino acid that you can only pass the diet. The body converts tryptophan to melatonin. Melatonin is a hormone that increases at night, which makes you sleep. It also regulates the sleep -standing cycle. Thus, eating foods rich in tryptophan can support sleep.

Foods rich in tryptophan include:

• Soybeans and soy products
• Poultry meat and eggs
• Beef
• Fish and seafood
• Beans
• Dairy products
• Potatoes
• Nuts like peanuts, cashews, almonds and nuts
• Seeds such as sunflower seeds, sesame seeds and flax seeds
• Whole grains such as quinoa, buckwheat, brown rice and oats

Fiber -rich foods

A drop in estrogens can cause changes in metabolism. People with ovaries have an increased risk of diabetes and heart disease after menopause. Eating enough fibers can prevent high blood sugar and cholesterol, which are main markers for these conditions.

Food guidelines for Americans recommend obtaining 14 grams of fiber for 1,000 calories you consume.

Food -rich foods include:

• Whole grains: Bran of sorghum, boulgour, whole wheat flour, oats, wild and buckwheat rice
• Seeds: Flax seeds, sunflower seeds, sesame seeds and chia seeds
• Nut: Almonds, hazelnuts, pistachios and macadamia nuts
• Legumes (beans, peas and lenses): Kidney beans, white beans, green pea, split peas, chickpeas, red lenses and green lenses
• Vegetables: Onions, carrots, mushrooms, beets, Brussels cabbage, cabbage, summer squash and artichokes
• Fruits and dried fruits: Fisheries, oranges, apricots, blackberries, grenades, avocados, dried figs and raisins

Women tend to gain weight during perimenopause. A drop in estrogens reduces daily energy (caloric). It also increases the trend in high blood sugar and cholesterol.

Eating fast restaurants and foods rich in calories rich in added sugars can increase your total daily calorie intake, which can cause weight gain. In addition, saturated fats and salt can worsen heart health.

Foods to be limited to perimenopause include:

• Foods rich in added sugar: Chocolate, bakery products, sugary drinks, juice drinks, cereals and packaged foods
• Foods rich in salt: Canned soups, cold meat, pickles, breakfast cereals, soy sauce, sauce and fast food
• Foods rich in saturated fats: Meat, butter, beef tallow, cheese, coconut oil, palm oil, pastries, fries and fast food
• Ultra-treated and fast food: These foods are generally rich in added sugars, saturated fats and salt, and provide too many calories in small portions

Here are some meal ideas rich in nutrients for perimenopause:

Breakfast

• Crêpes made with a mixture of almond and oats, served with blueberries
• Omelette with vegetables such as spinach, carrots and peppers
• Night oats based on yogurt, chia seeds, nuts and dried figs

Lunch

• Quinoa salad with tuna and vegetables
• Tofu cooked in a sesame sauce, served with rice and garnished with green onions
• Chicken jumped with peppers, broccoli and peanuts

Dinner

• Lemon cooked cod and garlic sauce, served with chopped green vegetables
• Whole wheat pasta served with a lens and nut Bolognese sauce
• Turkey and rice soup with kale, celery, carrots, onions and garlic

The Mediterranean diet can support metabolism as well as the heart, brain and intestinal health.

A study in 2024 has shown that consumption of a Mediterranean style regime improves health related quality in people with perimenopause.

The Mediterranean diet is rich in whole grains, legumes, fruits, vegetables, nuts, seeds and olive oil. It also includes a moderate intake of lean protein such as fish, poultry, cheese and yogurt, while limiting red and transformed meats.

It is important to obtain enough protein, fibers, omega-3 fatty acids, tryptophan, isoflavones, vitamins and minerals to support your body by perimenopause. A diet rich in whole grains, legumes, sources of lean protein, nuts, seeds, fruits and vegetables provides these nutrients.