Perimenopause Diet

What’s worse for women is that “instead of accumulating around the aread of your hips and thighs, that your weight starts to settle around the waistline, “and that type of fat is associated with diabetes, cancer and heart disease, says Peeke.

Here’s what some health experts say is the best perimenopause diet for shedding pounds and dealing with hormone fluctuations.

One of the best ways to lose stomach fat during perimenopause is to eat a diet that’s low in calories and fat and high in plant-based food.


There are a number of foods that contain nutrients beneficial for perimenopausal and menopausal women, says Norton Marshall Jr. in the Vegetarian Times article “The Big Event.” “Certain foods are rich in phytoestrogens-chemical compounds that mimic the behavior of estrogen.” Phytoestrogens can increase and decrease estrogen and progesterone levels, so maintaining a balance of these compounds can help ease the passage through perimenopause.

“Soy is by far the most abundant natural source of phytoestrogens, but they can also be found in hundreds of other foods such as apples, beets, cherries, dates, garlic, olives, plums, raspberries, squash and yams,” says Marshall. Perimenopausal women may want to consider going vegan. For vegan weight loss, women need to make sure to tweak their diet so it’s low in fat. Many vegans who follow a low-fat vegan food plan do not need to restrict calories or carbohydrates; however, they do need to be sure to get enough nutrients like B12, calcium, and vitamin D from their diet or supplements.

Women experience perimenopause should also avoid foods and drinks that promote weight gain or exasperate perimenopause symptoms. “Lori A. Futterman, RN, PhD, and John E. Jones, PhD, co-authors of The PMS and Perimenopause Sourcebook, suggest avoiding products that contain high amounts of refined sugar or sodium, deep-fried foods and caffeinated foods such as coffee, tea and chocolate” (qtd in Marshall). In addition, it’s a good idea to avoid processed foods and diet soda. Some studies show that diet soda may cause people to gain extra weight, especially in the stomach area (Perimenopause Weight Gain and Diet Soda).

Perimenopause Diet and Exercise

Losing weight during perimenopause comes down to tweaking diet and getting enough exercise to offset the body’s changes before menopause. By changing diet and getting an adequate amount of exercise, perimenopausal women can fight the effects from hormonal fluctuations.

Most importantly, women should always check with their doctor first before making any diet changes or beginning an exercise program. They should also speak with their doctor about thyroid symptoms in women and perimenopause weight gain. Many health experts believe hypothyroidism or an underactive thyroid affects millions of people, and many go undiagnosed. The risk for hypothyroidism increases as people get older, especially for women over 50.

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