Perimenopause: A Perimenopause-Friendly Diet

One of the important factors that helps women overcome this stage while maintaining their health and beauty is diet. So how can you have a budget-friendly yet effective perimenopause diet?

Understanding Perimenopause and Its Symptoms

Perimenopause, the transitional stage before menopause, usually occurs between the ages of 40 and 50. During this stage, estrogen levels begin to decrease, leading to many unpleasant symptoms such as:

Irregular periods

Hormonal changes affect the ovaries' release of eggs, which can cause periods to be delayed or shortened or stop for a few months. Menstrual bleeding is lighter or heavier and appears after age 40.

Hot flashes

Sudden hot flashes and sweating are the most common signs of perimenopause, which can vary in duration or intensity throughout the day and night, accompanied by snoring and difficulty sleeping. Hot flashes can last from 2 to 5 years. When estrogen levels decrease, blood vessels can dilate rapidly and increase skin temperature. Sweating that is released and then dries will cause the skin to lose a lot of heat, leading to chills, fatigue and lethargy. Hot flashes can last about 30 minutes.

Vaginal dryness

Hormonal changes cause the vaginal wall to lose secretions and elasticity. Some women only feel discomfort in the V area, others feel discomfort during intercourse. In addition, the time it takes to get sexually aroused also increases with age.

There are also some other symptoms such as: Insomnia, breast pain, weight changes, and stress. Therefore, choosing the right diet is very important to support the body during this period.

Perimenopause-Friendly Diet

Increase Foods Rich in Phytoestrogen

Phytoestrogens are natural compounds that help balance hormones, helping to reduce perimenopause symptoms. Soybeans and soy products such as tofu and soy milk are great choices. These foods are not only economical but also easy to prepare into many delicious dishes.

Choose Nuts

Flax seeds, chia seeds, and walnuts provide omega-3 and fiber, which are beneficial for heart health and reduce the risk of weight gain. They are also rich in vitamin E, which helps reduce hot flashes and strengthen resistance. Using seeds as a topping for everyday dishes is very economical and easy.

Fresh Vegetables

In the perimenopause diet, fresh vegetables such as kale, broccoli or carrots are not only rich in fiber but also contain many vitamins and minerals. The cost of these vegetables is relatively low and can be easily found at traditional markets or supermarkets.

Fresh Fruits

Fruits are an excellent source of vitamin C. Fruits such as oranges, kiwis and strawberries are not only delicious but also budget-friendly. They help improve mood and provide energy to the body, which is essential during perimenopause.

Whole Grain Foods

Whole grains such as oats, brown rice and quinoa are not only nutritious but also good for the digestive system. A perimenopause diet with whole grains also helps control weight effectively. Moreover, they are also easy to prepare and can be made into many different nutritious dishes

Milk and Dairy Products

Milk and dairy products such as yogurt and cheese are valuable sources of calcium, which support strong bones, which are essential during menopause. You can choose low-fat milk or sugar-free products to save money and protect your health. But always pay attention to the expiration date of milk, and during perimenopause you should also avoid foods with too much yeast.

Supportive Treatment Methods During Perimenopause and Menopause

In addition to a reasonable diet, women should combine appropriate treatment methods to support the body during this period to minimize symptoms.

Natural Herbs

Many studies have shown that herbs such as green tea, herbal teas such as ginger, and chamomile can help improve the discomfort of perimenopause. These herbs are not only easy to find but also very economical.

Exercise

Regular exercise helps improve mental and physical health. Gentle exercises such as yoga, walking or aerobics can be done at home without spending a lot of money. Exercise not only helps reduce the symptoms of perimenopause but also maintains the body's flexibility.

Acupuncture

Acupuncture has been shown to help reduce hot flashes and improve sleep. It is also a natural and safe treatment that many women choose. You should consult your doctor before using this method.

Lifestyle Changes

Lifestyle adjustments, such as getting enough sleep, exercising regularly, limiting foods that have negative effects such as caffeine, stimulants and maintaining a positive mood are also effective ways to improve the condition during perimenopause. This change is completely free but promotes overall health.

Conclusion

Perimenopause can be a challenging journey, but with the right diet and the best menopause treatments, women can maintain their health and vitality. A proper diet during perimenopause not only helps women cope with the symptoms but also brings many long-term health benefits. Let perimenopause be an opportunity to take care of yourself and discover the positive things in life.

Remember that each stage of life has its own challenges and opportunities. Certainly, with patience and proper self-care, women can overcome perimenopause with ease and confidence.

Source: Team MPS compiled, analyzed and wrote. Please dont reup without source. Many thanks.