February 14, 2023

The Top 3 Best Foods to Eat During Perimenopause 

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Managing Symptoms with a Healthy Diet

Perimenopause and menopause cause many changes in your body. With the changes in hormones, women are at a higher risk of osteoporosis, depression, heart disease, and other chronic conditions. Adopting a healthy diet early in perimenopause is important and necessary to help manage perimenopause symptoms. 

  • A diet high in fruits, vegetables, whole grains, and lean proteins will help maintain hormone balance and lessen the intensity of perimenopausal symptoms.
  • Chronic disorders and perimenopausal symptoms get worse by inflammation. Inflammation in the body will diminish with a diet rich in anti-inflammatory foods, including berries, fatty salmon, and turmeric.
  • Women in perimenopause can experience a drop in bone density during perimenopause which can raise the risk of osteoporosis.
  • Promotes weight management: Perimenopause can lead to changes in metabolism and weight, making it harder to keep a healthy weight. A diet low in processed foods, high in fiber, and balanced nutrients can help manage weight changes.
  • Diets that contain omega-3 fatty acids, B vitamins, and antioxidants can help improve mood and lower the risk of depression and anxiety during perimenopause.
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Here are 3 foods to help with perimenopause

1. Omega-3 Fatty acids

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Omega-3 fatty acids can improve your mood and help decrease depression. Alpha-linolenic acid (ALA), Eicosapentaenoic acid (ELA), and docosahexaenoic acid (DHA) are three forms of Omega-3.  Foods that contain omega-3s are fish (salmon, tuna, and mackerel), soybeans, chia seeds, and grass-fed beef. fish oil supplements are a great source of omega-3s.

2. Calcium

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Calcium helps reduce the risk of osteoporosis. This helps increase bone density. Drinking milk or eating yogurt are two examples that contain calcium. Consider taking 1,200mg/day of calcium for women, but not exceeding 2,500mg/day.

3. Fiber

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Fiber helps decrease the risk of heart disease and stroke. Specifically, fiber helps to improve metabolism. Consider taking at least 21 grams of fiber per day. Fruits and vegetables contain fiber that will help strengthen the body.

It’sFetch is a community that provides a safe space for members to discuss health and wellness topics. We provide access to archived health related content, note the date of last review or update on all articles. No content shared, regardless of date should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

-Written by Karen Manalac

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