Nutrition for perimenopause

nutrition perimenopause Apr 13, 2023

Perimenopause is a transitional period leading up to menopause, which is marked by a decrease in estrogen production.

Proper nutrition can play an important role in helping to alleviate symptoms and maintain overall health during this time.

Here are some nutrition tips for perimenopause women:

Eat a well-balanced diet: Make sure to include a variety of nutrient-dense foods in your diet, including fruits, vegetables, whole grains, lean proteins, and healthy fats.

Increase calcium and vitamin D intake: Perimenopause women are at an increased risk for osteoporosis due to the decrease in estrogen production. Make sure to consume foods high in calcium, such as dairy products, leafy greens, and fortified cereals, as well as foods high in vitamin D, such as fatty fish and fortified dairy products.

Stay hydrated: Drink plenty of water throughout the day to help maintain hydration and support overall health.

Increase phytoestrogen intake: Phytoestrogens are plant-based compounds that mimic the effects of estrogen in the body. Foods high in phytoestrogens include soy products, flaxseed, chickpeas, and lentils.
Limit caffeine and alcohol intake: Both caffeine and alcohol can contribute to hot flashes and other symptoms associated with perimenopause, so it's best to limit consumption.

Consider supplementation: Some women may benefit from taking supplements to support their nutrition during perimenopause. Talk to your healthcare provider about whether supplements such as calcium, vitamin D, or omega-3 fatty acids may be beneficial for you.

Remember, proper nutrition is just one aspect of managing symptoms during perimenopause.


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