Dietary choices during perimenopause: How to optimise your health through nutrition

As we discussed previously, perimenopause, the time during which your body makes the natural transition to menopause, can bring many uncomfortable symptoms, such as hot flashes, mood changes, decreased libido and brain fog. Optimising nutrition during these transitional years into menopause is crucial for managing symptoms and preventing diseases. Here are four dietary tips for adjusting your nutrition during these years to help maximise your wellbeing during perimenopause and beyond.

Boost your diet with more phytoestrogens

Phytoestrogens are plant-based compounds that mimic oestrogen in the body and can help balance hormone levels. A 2014 review of studies showed that phytoestrogens significantly reduced hot flashes. Other research, including a 2016 study, has also found some positive effects on hot flashes and other perimenopausal symptoms. Whilst oestrogen helps maintain normal bone density, as women age and oestrogen levels drop, they become more vulnerable to osteoporosis. Additional studies indicate that phytoestrogens may also help prevent bone loss in aging women. Foods rich in phytoestrogens include soy products (such as tofu and soy milk), flaxseeds, cruciferous vegetables, garlic and legumes. Incorporating these into your diet can offer a natural way to alleviate some of the discomforts associated with perimenopause and menopause.

Add more Omega - 3s

The human body can produce most fats it needs from other fats or carbohydrates, but not omega-3 polyunsaturated fats (omega-3 or n-3 fats). These essential fats must come from food sources like fish, seafood, vegetable oils, nuts (especially walnuts), flax seeds and leafy vegetables. Omega-3 fatty acids can help reduce inflammation, and support and cardiovascular health. They might help with symptoms such as night sweats and depression too.

Oily fish, including salmon, mackerel and sardines, are also excellent food sources of vitamin D. Low vitamin D levels can increase the risk of osteoporosis and fractures, especially in postmenopausal women.

Incorporate more fibre

Many people don’t get enough fibre, which is essential for our gut health and our microbiome. The recommended daily intake of fibre is a minimum of 25-30g. However, most people only consume between 15-20g a day, so there's still a long way to go. Dietary fibre has a profound effect on the composition of the gut microbiota. Fibre is linked to a healthier gut, lower ovarian cancer risk, better physical performance and even reduced depression symptoms.

High-fibre foods also help you feel fuller, improve cholesterol levels and lower heart disease risk. While research is still in its early stages, some studies suggest that lower oestrogen levels during perimenopause and menopause, among other hormonal changes, can affect the composition of gut microbiota, leading to an imbalance of good and bad bacteria and reduced microbiome diversity. As such a high-fibre diet is essential during perimenopause and beyond. Great fibre sources include vegetables, fruits, whole grains and legumes, such as lentils and beans.

Optimise your protein intake

Changes in body composition and cardiometabolic risks have been noted for women in perimenopause, linked to a decrease in lean muscle mass and an increase in visceral fat. Increasing your daily protein intake can help manage your appetite, reduce body fat, improve cholesterol levels, maintain lean muscle mass and lower heart disease risk factors.

Research shows that consuming around 1g of protein per kg of body weight is beneficial for muscle preservation, regardless of exercise levels. Additionally, a protein intake of 1.6 g per kg of body weight is associated with a higher skeletal muscle mass index in postmenopausal women.

Excellent protein sources include tofu, beans, eggs, nuts and seeds, fish and legumes like chickpeas, soybeans and lentils. Research suggests aiming for 0.4 g/kg of protein per meal, spread across meals would help building muscles. This translates to about 25-40g of protein per meal, depending on your body weight.

Managing perimenopausal symptoms with dietary changes is a holistic approach that can significantly improve quality of life during this transitional phase. By focusing on a balanced diet women can navigate perimenopause with greater ease and support their overall health and wellbeing. Each woman's experience with perimenopause is unique, so it's important to find a personalised dietary approach that meets your individual needs. Be sure to consult a registered specialist for tailored advice if needed.

Disclaimer: This article is intended for educational purposes. The information, or comments herein, does not amount to, or replace, professional advice and should not be relied upon as or substitute for professional or medical advice from a qualified professional.