Perimenopause Diet

Almost every woman experiences different symptoms during perimenopause. Some only have hot flashes, others are nauseous or irritable and many have night sweats. Changing your diet may not completely alleviate your perimenopause symptoms, but a healthy perimenopausal diet that is filled with carefully chosen foods can ease the severity of many perimenopause symptoms.

Choose Foods that Contain Boron and Phytoestrogens

Nutrients from fruits and vegetables benefit the body in many ways. They are naturally low in fat and high in various nutrients. Phytoestrogens are chemicals found in plants that mimic the effect of estrogen in the body. The presence of phytoestrogens tricks the body into thinking that estrogen levels are higher than they actually are, diminishing menopause symptoms that are caused by low estrogen levels.

Boron is another element found in fruits and vegetables that is very beneficial to the body. Boron decreases calcium loss in the body. It also decreases estrogen loss.

The best sources of boron and phytoestrogens include:

• Strawberries
• Asparagus
• Plums and prunes
• Strawberries
• Beets
• Tomatoes
• Apples
• Pears
• Bell peppers
• Grapefruit
• Cabbage
• Grapes
• Red raspberries
• Lettuce
• Oranges
• Wheat
• Onions
• Soybeans

Perimenopausal Diet Super Foods

Eat More Beans

Beans are another foods that is known to alleviate perimenopause symptoms in many women. They curb the appetite by slowing the absorption of glucose. They are also full of fiber and contain phytoestrogens. Beans are a great source of protein as well as calcium, vitamin B-6 and folic acid. Beans can be tpo many of the foods you normally eat to increase their nutritional value. They can be added to soups, casseroles salads and more.

Omega-3 Fatty Acids

Many people are concerned about the amount of fat in their diet, but eating foods that are high in omega-3 fatty acids is very beneficial to your body. These fats help to protect the body against cancer and heart disease. They are found in olive oil, canola oil and fish.

Carefully Choose Beverages

Drinking water is one of the easiest and most important things women can do for their bodies. Water keeps the skin hydrated and helps the body rid itself of impurities. Fruit juice is another great beverage choice. Fruit juice contains many of the same phytochemicals as whole fruits and vegetables. Orange juice is a particularly healthy choice because it is often fortified with calcium and it naturally contains high amounts of vitamin C. Carrot juice is another great source of phytochemicals, as are purple grape juice and grapefruit juice.

Caffeine should be avoided because it causes the body to need even more water. Dehydration also causes the body to take in less calcium which can be very damaging to your bone density.

Eat Small Meals

Most women eat light meals during breakfast and lunch when their bodies really need fuel and eat their largest meal in the evening. Eating this way can cause the body to store extra calories from dinner because the calories you eat at dinner are metabolized while you are asleep. Many studies have shown that eating small meals at frequent intervals causes most people to eat fewer calories overall. This practice also keeps their metabolism going so that they burn more calories than people who eat their largest meal just before going to bed.

It is difficult to break the habit of eating small meals at breakfast and lunch followed by a large dinner, but eating more frequently is likely to help you lose weight and be less irritable during the day. It is also important to eat only when you are hungry and not when you're bored. Finding other things to occupy your time in the evening is a great way to avoid snacking out of boredom. Read more about perimenopause treatment options.