5 Essential Perimenopause Dietary Changes to Boost Your Health

As women enter perimenopause, their dietary requirements begin to shift significantly. The decline in oestrogen levels leads to a loss of muscle mass, which in turn affects the basal metabolic rate, making it easier to gain weight. As we age, it becomes increasingly important to ensure that our bodies are receiving the specific nutrients needed to maintain health and vitality. With these perimenopause dietary changes in mind, adapting your diet during this phase can make a world of difference.

Once a woman enters menopause, the risks for cardiovascular disease, metabolic syndrome, and osteoporosis rise substantially. We see increases in insulin and blood sugar levels, which elevate the risk of type 2 diabetes. Additionally, weight tends to increase (especially around the abdomen), cholesterol levels rise, and blood pressure can become a concern. At the same time, bone density decreases, putting women at a higher risk for osteoporosis. These changes can contribute to low-grade systemic inflammation, further affecting overall health.

Fortunately, these risks can be significantly reduced through targeted diet and lifestyle interventions, including these key perimenopause dietary changes.

Given these challenges, making thoughtful perimenopause dietary changes can be a powerful way to manage symptoms and support long-term health. I focus on providing advice that is not only effective but also easy and practical to incorporate into your daily routine without adding any extra stress. Here are five key dietary changes, along with practical tips on how to incorporate them into your daily routine:

Embrace a Protein Rich Diet

Protein is essential for maintaining muscle mass and supporting overall health, especially during perimenopause. Including lean meats, fish, eggs, beans, and legumes in your diet can help stabilise blood sugar levels, reduce cravings, and improve energy levels. To maintain or increase fat-free body weight and skeletal muscle mass, the daily protein intake should be 1–1.2 g/kg body weight (20% of energy), with regular exercise with free weights or against resistance. Protein also supports the production of hormones, which can help balance the fluctuations that occur during this stage.

How to Incorporate More Protein:

1. Start Your Day with a Protein-Packed Breakfast: Include eggs, Greek yoghurt, or a protein smoothie in your morning routine.
2. Snack on Protein-Rich Foods: Choose nuts, seeds, hummus or a handful of edamame beans for a mid-day snack.
3. Add Protein to Every Meal: Incorporate lean meats, fish, tofu, or legumes into your lunch and dinner.

Reduce Alcohol Intake

While a glass of wine might seem like a great way to unwind, alcohol can exacerbate perimenopausal symptoms such as hot flushes, sleep disturbances and mood. Reducing or eliminating alcohol can lead to better sleep quality, fewer hot flushes, and improved overall well-being. Consider replacing alcoholic beverages with herbal teas or sparkling water with a slice of fruit for a refreshing alternative.

How to Cut Back on Alcohol:

1. Replace Evening Wine with Herbal Tea: Chamomile or peppermint tea can be soothing and help you unwind without the side effects of alcohol.
2. Opt for Mocktails: Create delicious non-alcoholic drinks using sparkling water, fresh fruit, and herbs like mint or basil.
3. Set Limits: Choose specific days to enjoy a drink and stick to just one, allowing alcohol-free days in between.

Cut Down on Carbohydrates

High carbohydrate intake can lead to blood sugar spikes and crashes, which can intensify mood swings and energy fluctuations. Opt for complex carbohydrates such as whole grains, vegetables, and fruits, which provide sustained energy without causing drastic blood sugar changes. Reducing refined carbs and sugars can also help in managing weight, a common concern during perimenopause. Epidemiological studies have shown that central obesity, dyslipidaemia, glucose intolerance, and hypertension are the most common risk factors for cardiovascular disease in menopausal women. The incidence of metabolic syndrome in postmenopausal women is 2–3 times higher than before menopause, and a high carbohydrate diet can contribute to these conditions. Dietary changes are a more cost-effective, successful, and essential for prediabetes and obesity, and in preventing the progression of type 2 diabetes.

How to Reduce Carbs:

1. Swap Out Refined Grains: Replace white bread, pasta, and rice with whole grains like quinoa, brown rice, or whole-wheat alternatives.
2. Focus on Vegetables: Use vegetables as the base for meals, such as zucchini noodles or cauliflower rice, instead of pasta or rice.
3. Limit Sugary Snacks: Replace biscuits, lollies, and other high-carb snacks with nuts, seeds, or fresh fruit.

Stay Hydrated

Adequate fluid intake is extremely important during menopause, especially concerning cellular metabolism and maintaining the optimal functioning of the body’s systems. It plays a critical role in regulating heat balance, detoxification, and maintaining the proper functioning of the gastrointestinal tract. Staying hydrated also ensures that your skin remains firm and supple. Adequate daily fluid intake is essential for the transport of nutrients and oxygen and contributes to the health of the skeletal system. The appropriate amount of fluid intake is 33 mL/kg/day, which is recommended to be evenly distributed over the day.

How to Stay Hydrated:

1. Carry a Water Bottle: Keep a refillable water bottle with you throughout the day to remind you to drink.
2. Infuse Your Water: Add slices of lemon, cucumber, or berries to your water for a refreshing taste.
3. Eat Hydrating Foods: Include water-rich foods like cucumbers, melons, and oranges in your diet to boost hydration.

Increase Phytoestrogen Rich Foods

Phytoestrogens are plant-based compounds that mimic the effects of oestrogen in the body, although their effect is much weaker than natural oestrogen. Including phytoestrogen-rich foods like whole soy products (tofu, tempeh, edamame) may help alleviate some perimenopausal symptoms by balancing hormone levels. Flaxseeds, sesame seeds, and certain legumes are also good sources of phytoestrogens. Menopausal hot flushes are rarer in countries where regular soy consumption is a part of the diet.

How to Add More Phytoestrogens:

1. Incorporate Soy Products into Meals: Add tofu or tempeh to stir-fries, salads, or soups.
2. Sprinkle Flaxseeds on Your Food: Add ground flaxseeds to your yoghurt, oatmeal, or smoothies.
3. Snack on Edamame: Keep steamed edamame pods on hand for a quick and easy snack.

Your Path to an Easier Perimenopause

Menopause is associated with an increased prevalence of obesity, metabolic syndrome, cardiovascular diseases, and osteoporosis. As a Naturopath, I emphasise the importance of prevention during perimenopause. It may seem like doom and gloom, but incorporating these dietary changes can significantly impact your experience with perimenopause, helping to manage symptoms, improve overall health, and reduce the risks associated with menopause.

My advice is always easy and practical to incorporate into your daily routine, so it won’t add any extra stress to your life. For even more guidance and support, I’ve put together the ‘Navigating Perimenopause Rollercoaster’ masterclass.

This masterclass is everything I know that works, from years of supporting women just like you, into easy, bite-sized changes and support in this masterclass. Over 5 days, you’ll gain the insights and tools you need to make positive changes, based on proven strategies that have helped countless women navigate their perimenopause journey with confidence.