Perimenopause Diet and Nutrition
Diet is the basis to a healthy physical and mental life. In fact, the process of healing starts with the things you eat and drink. Detoxification is essential for purifying your organism and preparing it for receiving the proper vitamins and minerals it needs to operate at its full potential.
NutritionWomen passing through perimenopause need to start as quick as possible a nutrition program. You need to switch your menu on fresh fruits and vegetables in order to fight insomnia, hot flashes, menstrual disorders and emotional shifts that occur during this transitional period.
Contents
Perimenopause Diet
1. Eliminate the harmful food
One good strategy of building a wise diet for the perimenopause diet is to eliminate those aliments that do you harm. In this case, anything like caffeine, alcohol or sugar can increase the hormonal symptoms you wish to escape. These three ingredients are extremely bad for your situation because they trigger a “multicolor” range of emotions and stress. Think about it, the chocolate or the coffee you eat and drink everyday will activate a real emotional rollercoaster and not cool down your nerves, as it may seem at a first impression.
2. Eat more raw fruits and veggies
A diet based on natural food can do wonders for women at perimenopause. Eat more raw juicy fruits and veggies to gain a better sleep and increase mental concentration. Besides this, some fruits and vegetables are good for improving your general wellbeing and reducing the turbulent mood swings.
Lentils and beans are rich in protein and fiber that help keeping the blood sugar stable. This type of food will also reduce mood swings immediately. Besides this, legumes contain few calories, and are good for losing weight or maintaining a proper weight.
Include more soy products to keep a cool temperament. Soybeans are rich in phytoestrogens – similar to our body’s hormones. They will cover up for the loss of your body’s estrogen. Soy products reduce the intensity of hot flashes and prevent bone loss, breast cancer and heart diseases.
3. Try Omega-3-rich Foods
Mental attitude is the key to getting through perimenopause safely. If you choose to adjust to the changes that occur during this period, you will already a profound release. Improve your brain chemistry by eating more foods that contain Omega-3. This magical ingredient will eliminate depression and provide you with better moods.
Eat at least two servings of fat fish rich in Omega-3, in order to obtain the most of these substances. Sardines, tuna fish, salmon, bluefish, mackerel and barramundi are just a few options in this regard.
Walnuts and flaxseeds are also packed with Omega-3 fatty acid. You can also look for cold pressed flax oil to add in your morning bowl of cereals. Oils supplements are great alternatives for those who can’t stand the taste of fish.
4. Include more vitamins in your diet
Vitamin E – has great power over hot flashes in perimenopausal and menopausal period. Take a daily dose of 400 IU of natural vitamin E: fortified cereals, sunflower seeds, nuts, cottonseed oil, pine nuts, broth, avocado or turnip greens.
B vitamins – this group of vitamins help deal with the stress, depression and irritation during perimenopausal. Legumes are rich in B-complex vitamins, such as: lentil soup, pasta fagioli, green salad or bean chili with grilled chicken or fish. Include folate too along Vitamin B6 for more positive effects.
Vitamin D, multivitamin-minerals and calcium are other substances you need to include in your diet for the sake of your bone’s strength.
Don’t forget about the aerobics! It’s essential to include weight-bearing exercises in your daily routine when dealing with perimenopausal symptoms.
