The Perimenopause Diet – A Step-By-Step Plan

These changes can cause many unpleasant symptoms, affecting a woman's health and mood. To overcome this stage easily, you need to understand perimenopause, the problems that can occur during this stage and the appropriate methods for yourself. This article will discuss the perimenopause diet, as this is one of the important methods. Below is a step-by-step plan for you to build an effective diet during perimenopause and menopause.

Step 1: Understand Perimenopause

First of all, you need to understand what perimenopause is. This is the period leading up to menopause, which begins around the age of 40 to 55. The decline in estrogen and progesterone hormones can cause many symptoms such as irregular periods, hot flashes, insomnia, mood swings, and weight changes. By establishing a reasonable perimenopause diet, you will improve your overall health and minimize these rather unpleasant symptoms.

· Symptoms Weight changes

During perimenopause, the metabolism to build muscle slows down, along with increased stress due to lack of sleep and anxiety about hormonal changes. Stress increases weight due to high levels of the hormone cortisol. Therefore, you should exercise regularly and eat a healthy diet.

Step 2: Foods Rich in Phytoestrogens

One of the important aspects of a perimenopause diet is to supplement foods rich in phytoestrogens. Phytoestrogens are natural compounds that have similar effects to estrogen in the body. Some foods rich in phytoestrogens include soy, flaxseeds, and nuts. Adding these foods to your diet can help balance hormones, reducing symptoms associated with perimenopause and menopause.

Step 3: Increase Fiber

Fiber is an essential part of a perimenopause diet. Fiber helps improve digestion, prevent constipation, and maintain a stable body weight. Prioritize foods like green vegetables, fresh fruits, and whole grains. A diet rich in fiber not only supports intestinal health but also helps stabilize blood sugar levels.

Step 4: Choose Saturated Fats

Not all fats are good. In a perimenopause diet, you should focus on healthy fats like omega-3s found in salmon, chia seeds, and walnuts. These fats are easily absorbed by the body, which helps improve mood and reduce inflammation, supporting cardiovascular health - important issues during perimenopause and menopause.

Step 5: Adjust Calorie Intake

Perimenopause is often accompanied by the risk of weight gain due to hormonal changes. Therefore, controlling calorie intake is very important. You should choose foods that are rich in nutrients but low in calories, such as green vegetables, fruits and plant proteins, to maintain a healthy weight. Avoid eating too much in the evening, which can cause difficulty sleeping and weight gain because we are less physically active at night. Monitor your body regularly to adjust your diet accordingly.

Step 6: Maintain Adequate Water Intake Every Day

During perimenopause, drinking enough water is also very important. Water helps maintain homeostasis, improves kidney function and has a positive effect on the skin. Drink at least 2 liters of water per day, combined with natural fruit juices, herbal teas to supplement vitamins and minerals.

Or you can calculate according to the basic formula:

Basic daily water intake (liters) = weight (kg) x 0.03 liters

For example, for a person weighing 60kg, the basic amount of water needed to drink per day is: 60 (kg) x 0.03 liters = 1.8 liters

Step 7: Limit Caffeine and Alcohol

Caffeine and alcohol can increase hot flashes and insomnia during perimenopause. Consider limiting your consumption of caffeinated beverages, such as coffee, tea, and soft drinks. Similarly, if possible, limit alcohol to support sleep and mood.

Step 8: Add Anti-Inflammatory Foods

A diet that causes inflammation can increase menopausal symptoms. Foods such as turmeric, ginger, garlic and dark green leaves are great choices. These foods are not only good for your health but also help reduce premenopausal symptoms and increase the body's resistance. You can dry them and soak them in hot water to drink as a daily herbal tea, both to keep you warm and increase your body's resistance

Step 9: Create Healthy Eating Habits

In addition to adjusting your diet, eating habits are also very important. You should eat many small meals a day instead of one or two large meals. This helps maintain stable energy levels and reduce hunger. At the same time, pay attention to cooking for yourself, avoiding processed foods to control the amount of sugar and salt you take in.

Step 10: Incorporate Exercise

A perimenopause diet should include regular exercise. Exercise not only helps maintain body weight, but it also increases positive emotions, helping you feel more energetic. Some options include yoga, walking, swimming, or dancing. Find activities that you enjoy to maintain your exercise routine.

Step 11: Monitor Your Health

During perimenopause, it is important to have regular checkups with your doctor to monitor for issues related to hormones, heart health, and osteoporosis. Your doctor can help you adjust your diet and treatment if necessary.

Step 12: Take Care of Your Mental Health

Finally, don't neglect your mental health. Perimenopause can bring a lot of stress and anxiety. Practicing meditation, yoga, or other relaxation techniques can help improve your mood. It is also important to bond with loved ones and share your feelings and experiences.

Conclusion

A perimenopause diet is not just about what you eat, it is also about living a positive and healthy lifestyle. By following the steps above, you can control your perimenopause symptoms, maintain good health and prepare for menopause more gently. Don’t forget that this is also a time for you to take care of yourself and explore new things in life. That way, you will overcome this stage with confidence and strength.

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