5 diet tips for perimenopause
Are you in your mid to late 40s and experiencing irregular periods, unexplained weight gain (particularly around your midsection), hot flushes, brain fog, hormonal headaches, disturbed sleep or increased irritability?
If so, chances are you have entered the phase of life known as perimenopause.
On average, perimenopause lasts for 4 to 6 years, ending one year after your last period. During this time, our levels of oestrogen and progesterone fluctuate and it is this hormonal imbalance that contributes to the troublesome symptoms many women experience.
Diet and lifestyle factors have a huge impact on hormonal balance and the right diet can greatly reduce perimenopausal symptoms.
Tip 1 - Protein with every meal
Protein provides amino acids which your body needs to make hormones. It also helps to stabilise blood sugar and keeps you feeling full for longer, minimising cravings!.
Good sources include grass-fed lean meat, free-range poultry, fish/seafood, legumes (lentils, beans, peas), non-GMO soy products, quinoa, nuts, seeds and organic dairy.
Tip 2 - Eat lots of cruciferous vegetables
Cruciferous vegetables are an excellent source of essential vitamins, minerals and fibre. They also support healthy detoxification pathways, allowing excess oestrogen to be excreted from the body.
Sources include cabbage, broccoli, kale, Brussels sprouts, cauliflower, rocket, bok choy, radish and watercress.
Tip 3 - Don’t be afraid of fat (healthy fat, that is!)
Fat is required by the body in order to produce hormones so stay away from low-fat diets!
Try to include some form of healthy fat with every meal, e.g. avocado, oily fish (salmon, mackerel, sardines, trout and anchovies), olive oil, MCT oil, nuts and seeds (especially walnuts, almonds, hemp seeds and flaxseeds).
Tip 4 - Load up on fibre
Fibre helps to keep your bowels regular which is essential for excreting excess hormones.
Good sources of fibre include fruit, vegetables, brown rice, quinoa, legumes (lentils, beans, peas), sweet potato, oats, nuts, seeds and avocado (avoid ‘white’ grains as they have had the natural fibre removed),
Tip 5 - Maximise your magnesium intake
Magnesium is required for hundreds of biochemical reactions in the body and is a key element in progesterone production.
Sources include wholegrains, leafy green vegetables, beans, legumes, oats, almonds, brown rice, nuts, seeds, avocado and dark chocolate