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

FAQs

What To Eat During Perimenopause & Menopause | Emma's Nutrition? ›

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.

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.

Try eating more plants rich in phytoestrogens — like soybeans, flaxseeds, whole grains, and legumes — or following the Mediterranean diet, which is also rich in plants and healthy oils. Limiting foods high in processed sugar and fat can help, too.

Choose more fruits, vegetables and whole grains, especially those that are less processed and contain more fiber. In general, a plant-based diet is healthier than other options. Legumes, nuts, soy, fish and low-fat dairy products are good choices. Eat meat in limited quantities.

The following review summarizes the recommendations for a balanced diet and fluid intake, the dietary prevention of cardiovascular diseases, the role of sleep, and the key preventive nutrients in menopause, such as vitamin D, calcium, vitamin C, B vitamins, and protein intake.

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.

There are 3 vitamins that are best for menopause: vitamin D, B vitamins and vitamin E. Vitamin D and B vitamins are important for supporting the nervous system which gets put under pressure during menopause. Vitamin D is also important for your bone health, whilst vitamin E is an essential nutrient for heart health.

Best Protein for Menopause

Women who eat a flexitarian diet, however, can enjoy protein benefits from lean sources such as chicken breast, turkey bacon, egg whites and fish. Vegans and vegetarians can get their protein from numerous plant sources – including a wide range of beans, nuts, and peas.

Cooling foods: If you're suffering from hot flashes, so-called “cooling foods,” including apples, bananas, spinach, broccoli, eggs and green tea may help you cool down, according to Chinese medicine. A bonus: all of these foods are rich in nutrients and disease-fighting chemicals.

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.

What can make perimenopause worse? ›

Some possible contributing factors for severe perimenopause symptoms include a higher body mass index (BMI), smoking, and alcohol consumption. Lifestyle changes, self-care tips, and medications may help. Scientists are still learning why some people experience worse symptoms than others.