Food in Perimenopause
The following are ideas around why it’s so important to support your body with adequate nutrition through peri-menopause. One of the things that many Women notice is how eating well changes how they feel.
These ideas are invitations. Try the ones that feel like they might make the most difference to you. The information, like most of my work, has one foot in Traditional Chinese Medicine, and one foot in modern scientific thinking.
SUPPORT YOUR BLOOD SUGAR
Hormonal shifts lead to a change in the way our body processes Glucose. This might look like energy crashes, sugar cravings and weight gain despite eating well.
Reduce the amount of refined sugar and processed (packet) food that you are eating.
Choose carbohydrates that are low GI (Glycemic index) - opt for wholegrain breads, sourdough, pasta that is whole grain or made from legumes, rolled oats, quinoa etc. Vegetables and legumes are a good low GI source of carbohydrates.
Eat breakfast!! Preferably a large, warm breakfast with protein, carbs and fibre. In Traditional diets, this is often the highest carb meal of the day. This is supported by research linking a carbohydrate breakfast with a reduction in cortisol.
Combining protein, fibre and fat at meals helps to stabilise blood sugar.
Try to eat your evening meal at 2-3 hours before bed, aiming for a 12 hour fast overnight.
EAT PHYTOESTROGENS
Phytoestrogens are widely eaten in Asia, and may help to reduce vasomotor symptoms (hot flushes). The word Phytoestrogen means ‘oestrogen from plants’. The best studied sources are:
Tofu, tempeh, edamame, miso, flaxseed (ground) and sesame seeds.
Soy foods have been controversial, owing to debunked studies. Soy products (Tofu, tempeh and edamame) are best purchased as Organic and non-GMO, if you eat them regularly. I don’t usually recommend Soy milk, unless it’s made in the traditional way, like BonSoy.
EAT OMEGA-3 FATS
Omega-3s are anti-inflammatory, help with brain and cardiovascular function, support mood and may reduce the severity of hot flushes. Sources include:
Salmon, Sardines, Mackerel
Chia Seeds, Flaxseed (Ground), Walnuts, Hemp Oil, Flaxseed Oil.
EAT FIBRE
Again, fibre helps us feel full, supports blood sugar, supports gut health and keeps the bowel moving, so very important at all phases of life, not just Peri-Menopause. One of the exciting advancements in Gut science is the discovery of the Estrobolome which has shown that Oestrogen detoxification is dependant on the gut microbiome (the good bacteria in the gut).
Flaxseed (ground), Chia Seeds, Psyllium husk (soak all these in liquid before taking them)
Oats
Lentils, Chickpeas
Vegetables, especially the brassica/cabbage family - Broccoli, Cauliflower, Cabbage, Kale, Brussels Sprouts, etc
Berries
**research in to the effect of Flaxseed for Peri-menopausal hot flushes used ‘Ground Flaxseed’. This is different from Flaxseed Meal (which some of the oil has been extracted from). The best idea is to buy flaxseeds and grind them yourself. Ground Flaxseed will soak up water and ‘gel’, so it’s best to pre-soak them in water, or yoghurt.
AIM FOR PROTEIN AT EVERY MEAL
This has been on everyone’s lips in the last couple of years. I suggest Women start with 1-1.2g of protein per kg of IDEAL body weight. This is around 60-75g of protein each day, or 20-25g at each meal. Protein helps us feel full and helps regulate blood sugar and insulin levels.
As we age, muscle mass can begin to decline, leading to lack of strength in the muscles, which may eventually lead to reduced bone strength and osteoporosis.
Protein powder is often a recommendation. Especially if you are doing weights. This can be added to smoothies or yoghurt (if your digestion can handle cold foods), soups (opt for a flavour free protein powder), many add it to their coffee etc.
Eggs, greek yoghurt, chicken, lean red meat, fish, legumes, tofu, tempeh, quinoa are all great protein sources. If you are a vegetarian, always eat legumes with grains to ensure that you get all of your essential amino acids (the building blocks of protein). Soy, tofu, tempeh, quinoa are the only plant foods that contain all of the essential amino acids. Meat,
Cottage cheese is high in protein, but very ‘damp’ from a Chinese Medicine perspective. My general rule is, if you stick out your tongue and you can see white, steer clear of Cold foods and Dairy for a while.
MICRONUTRIENTS
These nutrients are essential for proper functioning of the body during menopause. Please don’t supplement without getting professional advice.
MAGNESIUM for sleep, mood and muscle health: Pumpkin seeds, dark chocolate (70+%), almonds, spinach, legumes.
IODINE for metabolic health: eggs, yoghurt, seafood, seaweed. Iodised Salt has iodine added. Salt is needed for the thyroid to use iodine.
CALCIUM + VITAMIN D for bone density: Yoghurt, Sardines with the bones, Tahini (sesame seed spread), Tofu that is set with calcium (check the label), leafy greens
B GROUP VITAMINS for energy production and nervous system health: Eggs, Whole grains, legumes, leafy greens, nutritional yeast
IRON if you have heavy periods through peri: Red meat, lentils, spinach, pumpkin seeds.
HYDRATE
Whilst it’s often recommended that we drink 2+L of water each day, it’s a good idea to take into account what your body is telling you:
If you are thirsty, have dry skin or headaches, increase your fluid intake
Aim for your urine to be pale yellow, not clear. Over-hydration can lead to loss of electrolytes
Vegetables, fruit, cooked grains and soups all contain water, so you are consuming more than you think
Tea, coffee and alcohol tend to be dehydrating, so I don’t usually count these as hydration.
It might be worth reducing alcohol consumption during peri-menopause as alcohol can often increase hot flushes and insomnia.
If you’d like to chat about this information, feel free to make an appointment with myself, or a dietician or nutritionist. This is not intended to be medical advice, rather an example of how at home self-care can improve health outcomes.