What To Eat During Perimenopause & Menopause | Emma's Nutrition (2024)

FAQs

What are the best foods to eat during perimenopause? ›

Eating a healthy, diverse, fiber-rich diet — with plenty of vegetables, fruit, whole grains, legumes, nuts and seeds, fish, lean meats, and healthy fats like olive oil — can relieve or prevent some of your symptoms. What you don't eat is as important as what you do.

Healthy Fats: Avocados, nuts, seeds, and fish are rich inomega-3 fatty acids and other fats crucial for reducing inflammation and supporting hormone production, especially progesterone. 3. Fiber-Rich Foods: Fiber is essential for gut health, which plays a critical role in hormone balance.

Eat fruits and vegetables first

These powerhouse foods are packed with vitamins, minerals, fruits and antioxidants – and should take up at least half of your plate at mealtimes. Research has linked many benefits of eating more fruits and vegetables specific to menopausal women, including: Reduced hot flashes.

Fiber intake is essential if you're in perimenopause because hormonal changes can sometimes affect your digestion. Including fiber-rich foods like whole grains (brown rice, quinoa, oats), fruits, nuts, vegetables, and legumes can promote digestive health and help you manage symptoms like bloating and constipation.

In general, saturated fats from meat and dairy products increase your risk for heart disease. Choose plant-based fats when you can. Also limit highly refined carbs, such as white breads, pasta, and baked goods, to avoid blood sugar spikes and constant cravings.

Try eating a breakfast that has oats & nuts and/or seeds in, with some added natural unsweetened full fat yoghurt - add any fruit you like. Done! You have just aded some fabulous fibre into your daily eating. Try adding a little, perhaps a tablespoon or two, of legumes/pulses/beans into a meal.

Limitations on salt, sugar, and processed foods should be observed. These women should incorporate corrective eating behavior such as 5–6 small and frequent meals, limited portion size, balanced meals, healthy snacking, and control over emotional eating episodes.

When your body changes, you can't do things the same way you've always done them. To stay healthy and avoid abdominal fat, you should do strength training at least twice weekly. That's because strength training builds muscle and helps your body to boost your metabolism. You will also need to double down on your diet.

Green tea. An older 2009 study found that green tea can be an effective way to strengthen bone metabolism and decrease the risk of bone fractures, especially in those experiencing menopause. Green tea is also full of antioxidants, some caffeine, and epigallocatechin gallate (EGCG).

What is the best protein for menopause? ›

Best sources of protein

Options include: Chicken: 27g protein per 3-ounce serving of chicken breast. Beef: 22g protein per 3-ounce serving of 93% lean ground beef. Greek yogurt: 20g protein per 7-ounce serving.

Brightly hued fruits, such as mango, cherries and berries, are also loaded with powerful antioxidants. Fatty fish: Several studies link the heart-healthy fats in fish, called omega-3 fatty acids, to improved mood and brain function. Omega-3 fatty acids can also help keep blood pressure levels in check.

Opt for protein-rich snacks like Greek yogurt, nuts, or a hard-boiled egg. Keeping yourself hydrated is also essential for protein metabolism, so make sure to drink enough water throughout the day to assist digestion and the absorption of nutrients.

Vitamin D is one of the best vitamins for perimenopause to support strong bones. This bone supplement helps regulate the calcium and phosphorus in your bones, two minerals which contribute to bone strength. Vitamin K works alongside D to move calcium into your bones, meaning the mineral doesn't deposit in your blood.

Eggs are not only a great protein source for peri women but a great source of Iron (which can tend to run low in perimenopausal women) and vitamin D. Two eggs equals 12g of protein. Read why protein is so important for perimenopausal health here.

Rooibos tea. High in vitamin C and other minerals, rooibos has a variety of menopause health benefits. It's an easy drinking tea and about as near as you can get to normal tea but without caffeine and you can add milk of your choice. It has low tannin levels compared to black or green tea.

HRT is a safe and effective treatment for most going through menopause and perimenopause. Your GP will discuss any risks with you. HRT involves using oestrogen to replace your body's own levels around the time of the menopause. There are different types and doses of HRT.