With all the changes and challenges that come with menopause, it’s essential to take care of yourself in a healthy way. The difference between menopause and perimenopause is that perimenopause occurs before the last period has come to an end, and menopause is the time when your body stops producing hormones that lead to your monthly menstrual cycle. There are a variety of symptoms that can be present during menopause, and what you eat can be one of the most effective ways to mange any negative effects.
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1. Blueberries
Blueberries are rich in antioxidants, which are known to protect our bodies from oxidative stress. Since these antioxidants reduce inflammation and congestion in your body, they also work to keep your heart and blood vessels healthy. Additionally, blueberries help to balance estrogen levels. They ease perimenopause symptoms by preventing osteoporosis, and also help with insomnia, night sweats and hot flashes. Add blueberries to your cereal, blend them into a smoothie, or just eat them as is!
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2. Spinach and kale
These green leafy vegetables stimulate the liver to produce more hormones called sex hormone-binding globulin (SHBG). SHBG controls the level of estrogen and testosterone in our bodies. They help reduce symptoms like hot flashes, night sweats, insomnia, mood swings and vaginal dryness. For perimenopause symptoms, they work to balance hormones and reduce anxiety.
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3. Yogurt
Yogurt is an excellent source of calcium, which is known to prevent bone loss. It also contains vitamin D3, which maintains the proper balance between estrogen and progesterone in our bodies. It also helps reduce symptoms such as hot flashes, vaginal dryness, and mood swings during perimenopause by controlling estrogen levels.
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4. Fatty fish
Fatty fish, such as salmon and tuna, are a rich source of omega-3 fatty acids. They help increase the production of SHBG in our body, which reduces estrogen levels in our body. You can prepare salmon or tuna by grilling or baking it in the oven. Try making lettuce wraps filled with salmon, low-fat mayonnaise, toasted sesame seeds, and tomato slices.
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5. Flax and chia seeds
These seeds are rich in omega-3 fatty acids and have high fiber content. They help reduce the effects of fluctuating hormones, making them great for women going through menopause or perimenopause. Their high levels of antioxidants also keep your heart healthy by protecting you from oxidative stress. Flax and chia seeds are rich in lignans, which is a phytoestrogen. A phytoestrogen is a plant-based form of estrogen that can help with perimenopause symptoms by balancing the effects of estrogen in our body. They also aid in healthy digestion.
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6. Broccoli and cauliflower
These vegetables are a great source of phytochemicals, which have anti-inflammatory properties. They also contain calcium and magnesium – nutrients that prevent osteoporosis. Broccoli and cauliflower help balance hormones by managing hot flashes and night sweats. These veggies are also rich sources of calcium, which helps strengthen bones.
Menopause symptoms can be a challenge to manage, but it is possible to live a healthy and happy life with the proper care. By managing your diet, you can balance your hormones and see an improvement in your symptoms.
