In the past couple of years, perimenopause has made a big splash in social media feeds and news cycles. The life phase can last an indeterminant amount of time for women and cause a wide variety of physical, mental and emotional symptoms.
Perimenopause, sometimes called the menopausal transition, is gaining attention for good reason. Women want help and support navigating this time of life and have many questions. One common one is how they can adjust their nutrition and diet to better cope with perimenopause symptoms.
“With a simple internet search, it’s easy to find conflicting nutrition information, especially for women,” says Michelle Clauson, RDN, CDCES, a registered dietitian with ThedaCare. “Generally speaking, nutrition is much more about ‘looking at the big picture’ rather than getting hung up on the small details. Choosing nutrient-dense foods can help reduce many of the symptoms associated with perimenopause.”
In honor of Women’s Health Week in May, we’re sharing nutrition tips women can adopt throughout perimenopause and beyond.
Perimenopause, Defined
It helps first to understand what perimenopause is. Perimenopause is the two- to 10-year window at the end of a woman’s reproductive life cycle. During this time, women’s menstrual cycles often become irregular. They may experience shorter or longer cycles or skip a period altogether.
Menopause is defined as the day 12 months after a woman’s last menstrual period. It marks the end of the reproductive cycle. Any time after that milestone, a woman is considered post-menopausal.
The average age for menopause for women in the United States is 51. However, women may go into menopause in their mid- to late 40s or well into their 50s. They may experience symptoms starting in their 30s all the way through their 50s. Making matters more complicated, some women have few if any symptoms, while others experience severe discomfort and disruption.
For health questions about perimenopause, women should ask their doctor.
Nutrition and Perimenopause
Women should focus on a few specific nutrients to help manage perimenopausal symptoms, Clauson says. Protein and fiber are key, as they can help regulate hunger and thus manage weight.
Protein, in combination with exercise, is known to help preserve muscle mass, which helps decrease risks associated with falls.
“A woman’s protein goal is highly individualized,” Clauson says. “It’s dependent on height, weight, lifestyle factors and other health conditions women may have.”
Fiber is equally important.
“Adequate fiber intake supports overall gut health and keeps us regular,” Clauson says. “In women, it also helps eliminate excess, recirculated or reactive estrogen.”
The goal for most women is at least 25 grams per day of fiber. Fiber from foods is found in fruits, vegetables, whole grains, nuts and seeds.
Symptom Management Through Diet
For brain fog and mood change, getting adequate Omega-3 fats and magnesium can help. Sources of Omega-3s include fatty fish, walnuts, chia and flax seeds. Find magnesium in leafy greens, seeds and dark chocolate. It’s also important to drink plenty of water and limit alcohol and added sugars.
“Research shows including phytoestrogens (such as soy, flax seeds, sesame, lentils and chickpeas) can help reduce the frequency and severity of hot flash symptoms,” Clauson says. “Additionally, limiting added sugars, caffeine and alcohol may help.”
It is not uncommon to consume inadequate amounts of certain nutrients, especially vitamin D and magnesium.
“This is where nutritional supplements can be helpful,” Clauson says. “If you choose to include a supplement, ensure you are selecting brands that are third-party tested for accuracy and purity. Also, inform your doctor of all supplements you are taking. Finally, note that vitamin D is best absorbed if taken with a food or drink containing some healthy fats.”
Timing is Key
Besides what we eat, the timing of when we eat can impact symptoms. Late night eating is associated with worse sleep quality.
“When we have poor sleep, we are more likely to snack, and often not on healthy choices because our body is seeking energy that we did not get from a good night’s rest,” Clauson says. “Consider eating more balanced meals throughout the day to prevent becoming over-hungry later. This will provide more steady energy throughout your day.”
Balance is Best
Through focusing on fundamentals, women can achieve a healthy balance in their diet to help support health and well-being throughout perimenopause.
“Eat a variety of real foods, limit added sugars and stay active doing things you enjoy,” Clauson says.
ThedaCare is pleased to offer nutrition and diabetes care.
If you’d like to connect with a registered dietitian or diabetes educator, ask your doctor for a referral.
