Have you considered nutrition as part of your perimenopause plan?
There are so many ways to support your body through the transition into menopause, and nutrition can play an important role. Yet, when symptoms begin to appear, what we eat can sometimes become an afterthought.
During perimenopause, levels of hormones such as oestrogen and progesterone begin to fluctuate. This can contribute to symptoms including hot flushes, night sweats, changes in mood, difficulty sleeping, brain fog, fatigue and changes in weight or body composition.
Food can affect your hormones, particularly during the perimenopause transition, making nutrition a valuable part of looking after both your immediate and long-term health.
Here’s our guide for the best foods for perimenopause, from protein and phyto-oestrogen-rich foods to calcium, colourful vegetables and fibre-rich wholegrains.
At the Marion Gluck Clinic, we take a personalised approach to perimenopause, looking at hormone health alongside your wider health.
“Our holistic approach centres on personalised BHRT treatment, while also considering the wider factors that influence how you feel. Rather than looking at hormones in isolation, we assess the foundations of your health, including nutrition, lifestyle and stress management, to understand how best to support you through this transition.’’
1. Protein
Protein is an important macronutrient at every stage of life. It provides the amino acids the body needs for the growth, maintenance and repair of tissues.
During perimenopause, it becomes particularly important as hormonal changes can affect muscle mass, bone health and body composition, so including good-quality protein throughout the day can help support muscle strength and keep you feeling fuller for longer, making it a simple but valuable addition to your perimenopause diet.
Healthy protein sources include:
- Chicken and turkey
- Salmon, mackerel and other fish
- Eggs
- Beans, lentils and chickpeas
- Tofu and tempeh
- Greek yoghurt
- Nuts and seeds, including almonds, walnuts and pumpkin seeds
Why is it important to include a variety of protein sources in your diet?
Different protein-rich foods provide different nutrients, so mixing things up can help give your body a broader range of what it needs.
2. Phyto-oestrogen-rich foods
Phyto-oestrogens are plant compounds found in an abundance of vegetables, seeds, grains and many other plant-based foods. You’re most likely already consuming them as part of your diet, but did you know they can be particularly beneficial during perimenopause and menopause?
They are significant because they have a similar structure to oestradiol (oestrogen) produced by the ovaries. This allows them to interact with oestrogen receptors in the body and produce mild oestrogen-like effects, depending on the tissue and type of phyto-oestrogen. Here are 12 oestrogen boosting foods to include if levels are low.
Their effects are much weaker than the oestrogen produced naturally by the body, but there is some evidence to suggest that phyto-oestrogens can help reduce symptoms such as hot flushes.
Phyto-oestrogen-rich foods include:
- Soya beans and edamame
- Tofu and tempeh
- Soya milk and yoghurt
- Chickpeas and other legumes
- Flaxseeds (linseeds)
- Sesame seeds
- Wholegrains
- Some fruits and vegetables
The key is to include these foods as part of a varied, balanced diet rather than focusing on one ingredient alone. Perimenopause involves complex changes in hormones including oestrogen and progesterone, so supporting the body from several angles is important.
If you would like to understand this hormonal relationship in more detail, you can learn more about oestrogen dominance and how it may affect you.
3. Calcium-rich foods
Calcium is the most abundant mineral in our bones, providing structural support and integrity. Research has shown that the average annual rate of bone loss for women is approximately 2% starting 1-3 years before menopause.
Optimal intake of calcium can support healthy bones and reduce the risk of osteoporosis.
To recap, osteoporosis is a condition common in women at menopausal age, where bones lose mass and density, often becoming weak and brittle and more prone to fracture. This makes it one of the best and most important foods to consider when supporting women going through the perimenopause.
Quality sources of calcium include:
- Plain yogurt
- Seeds (nutritional powerhouses- chia, sesame, poppy)
- Spinach
- Kale
- Sardines and canned salmon (also rich in omega-3s, which are important for brain health)
Don’t forget vitamin D
Calcium and vitamin D work closely together, as vitamin D helps the body absorb calcium effectively. Try adding egg yolks, oily fish and getting your daily dose of sunshine to support your absorption of calcium, which also acts as a natural mood enhancer.
4. Fruit and vegetables
Some of the best foods for perimenopause are also some of the most familiar, including a wide variety of colourful fruit and vegetables.
They are packed with antioxidants, which help protect cells from oxidative stress, whilst also supporting cardiovascular health, digestion, and again, boosting energy levels.
This can be especially important during the perimenopause, supporting symptoms such as fatigue, mood changes and brain fog.
If difficulty concentrating or remembering things has become familiar, you can also read our guide to Brain Fog in Perimenopause and Menopause.
Some of the best fruits and vegetables to add to your shopping list are:
Berries
Blueberries, raspberries, strawberries and blackberries are particularly good choices. They contain vitamin C, fibre and plant compounds called polyphenols, which have high antioxidant properties.
They are also easy to incorporate into your daily diet. Add a handful to Greek yoghurt, porridge or overnight oats, or pair them with nuts and seeds for a simple, nutrient-rich snack!
Cruciferous vegetables
Think green, fibre-rich vegetables like broccoli, kale, cauliflower, cabbage and Brussels sprouts. Rich in fibre, vitamins and minerals, they can support the body’s natural oestrogen metabolism and elimination, which can be particularly helpful as hormones fluctuate during perimenopause.
The benefits don’t stop there, they also support healthy digestion and provide important nutrients to help shake that perimenopause fatigue.
Other colourful options to add to your plate include:
- Peppers
- Tomatoes
- Spinach
- Carrots
- Beetroot
- Oranges and other citrus fruits
- Apples and pears
- Aubergi
- Fibre-rich Foods
As your hormones fluctuate, you may notice changes in your digestion, appetite, blood sugar and weight, and fibre can help support all four.
There are two main types: soluble and insoluble fibre. Soluble fibre helps slow digestion, supporting steadier blood sugar and keeping you fuller for longer, while insoluble fibre helps keep your digestion moving.
So, what should you add to your plate?
- Oats and barley
- Wholegrain bread and brown rice
- Beans, lentils and chickpeas
- Flaxseeds and chia seeds
- Nuts and seeds
- Plenty of fruit and vegetables
Choosing fibre-rich wholegrains over refined carbohydrates can help keep you satiated and your energy levels steadier, both welcome benefits when navigating perimenopause.
So, what should you eat during perimenopause?
Nutrition can be a powerful way to support your body as it adjusts to the hormonal changes of perimenopause. The key is to keep it simple, add a handful of nuts to your breakfast, sprinkle your lunch with seeds or vary your protein sources per week. Plus, limiting highly processed foods as they can influence blood sugar, appetite and the hormones that help regulate how you feel.
Supporting you through perimenopause
At the Marion Gluck Clinic, we specialise in personalised hormone health and have been supporting women through perimenopause and menopause for over two decades.
Our doctors take a holistic approach, considering your symptoms, hormone health, nutrition, lifestyle and even stress levels to create an individual treatment plan designed around you.
If you are experiencing symptoms of perimenopause and would like personalised support and nutrition tips alongside expert bioidentical hormone treatment then book a consultation online now and speak with our hormone specialists.
