Menopause is a much anticipated time for women. It defines the moment when reproduction ends and marks a new phase of life. But did you know there is a time leading up to menopause? It's called perimenopause.
Perimenopause is when numerous shifts happen due to the decline of reproductive hormones. For example, the risk factor for certain conditions like osteoporosis may increase, the body's metabolism might slow, and unpleasant symptoms, like hot flashes, can begin to arise. Luckily, there are specific dietary changes that women can consider during this time to support their health and manage metabolism changes.
The Perimenopause Diet focuses on including nutrient-dense foods, such as those rich in vitamins and minerals, to help women maintain their health during this new phase of life.
[signup]
What is Perimenopause?
The time immediately preceding menopause is known as perimenopause. It typically lasts around four years and is a transitional time between the fertile years and menopause. The ovaries begin to reduce hormone production, which leads to hormonal changes. Full menopause does not start until there have been 12 consecutive months without a menstrual period.
Some notable symptoms during these years involve declining reproductive hormones like estrogen and progesterone. Menstrual periods may become shorter and more irregular, and ovulation might occur less regularly, leading to a decline in fertility.
Hormonal imbalances can lead to various symptoms. For example, hot flashes or night sweats may occur when estrogen is low. When estrogen is high, though, PMS-type symptoms may be experienced. These imbalances have also been shown to affect mood and brain function.
Why Do Women in Perimenopause Need to Focus on Nutrition?
Risk factors for certain conditions may increase significantly in the menopausal phase. However, because perimenopause is a transitional time leading up to menopause, it's an ideal time to focus on supporting health and preparing the body for further hormonal changes. Nutrition is an area where we can have a significant impact on that support and preparation.
The following are common conditions that are more likely during menopause and may respond well to nutritional support:
- Osteoporosis - Up to 20% of bone loss can occur during perimenopause and menopause, and many postmenopausal women may experience osteoporosis due to declining estrogen. Nutrients, including magnesium, potassium, vitamin C, vitamin K, several B vitamins, and carotenoids, are important for supporting bone health.
- Heart Health - Decreasing hormones can lead to changes in cholesterol, insulin secretion, blood pressure, and vascular health, all contributing to cardiovascular health concerns. The Mediterranean Diet and DASH Diet have both been studied and may help support heart health.
- Mental Health - Plant foods and phytoestrogens have been shown to help balance some of the hormone fluctuations that may affect mood during perimenopause.
- Digestive Health - The gut microbiome can change during menopause compared to pre-menopause. The microbiome shifts as we age, leading to various digestive symptoms, yet nutrition can help support a balanced microbiome.
What Foods Are Important to Add in to Perimenopause Diet
Certain nutrients are vital during perimenopause and should be the focus of The Perimenopause Diet.
According to research, increasing protein in the diet could help manage weight and muscle health during perimenopause. The researchers suggested that women's protein requirements might rise at this time because of hormonally-induced tissue protein breakdown and that women are less likely to overconsume calories if their protein intake is adequate.
Omega-3 fatty acids, most commonly associated with fish oils, are important for their potential to support mental health and manage hot flashes that coincide with perimenopause and menopause. This effect is likely because of the anti-inflammatory properties abundant in these fatty acids. Omega-3s are so supportive that they may offer benefits similar to hormone therapy and antidepressants.
Increased fiber intake, including eating more fruits, vegetables, whole grains, and beans, was shown to help manage hot flashes and night sweats by close to 20% in postmenopausal women. Fiber also helps women feel full longer and manage weight more easily.
Calcium is recommended for its important role in helping to maintain bone health by supporting bone density, an issue prevalent in peri and postmenopausal women. However, it is also an essential nutrient for supporting other health aspects, such as blood pressure, colorectal health, weight management, and kidney health. Calcium-rich foods include dairy, canned sardines and salmon (with bones), almonds, winter squash, edamame, and leafy greens, such as collard, mustard, turnip, kale, bok choy, and spinach. Vitamin D intake must also be adequate since it is required for the absorption of calcium.
Probiotic-rich foods (as well as probiotic supplements) can help support a balanced microbiome and manage hormone fluctuations that many women experience during perimenopause. Some examples of probiotic-rich foods are yogurt, sauerkraut, pickles, kimchi, and kefir.
Foods to Avoid?
Some foods may also contribute to common perimenopausal symptoms and could be reduced or avoided in the diet.
For example, spicy foods, alcohol, and caffeine can all trigger hot flashes, so these may be foods to consider avoiding if hot flashes are a symptom you are experiencing.
Diets rich in refined (processed) grains, such as white bread, pasta, and white rice, should be limited since they are associated with increased physical and psychological symptoms of menopause. Whole grains have been shown to help manage those symptoms, so they should be consumed instead.
Saturated fats may be another category of food to be mindful of during perimenopause since they can contribute to higher cholesterol, which is already a condition that perimenopausal women may be prone to.
Functional Medicine Labs to Test for Perimenopausal Women
At the onset of perimenopause, there are typically three distinct hormonal changes occurring. There are increased estrogen levels (which are responsible for many unpleasant symptoms), decreased progesterone levels, and disruptions in the communication pathways within the hypothalamic-pituitary-ovarian (HPO) hormonal circuit controlling female reproduction.
Thoroughly testing reproductive hormones can be helpful when determining if you are in perimenopause and how imbalanced your hormone levels are. The DUTCH Complete test is an option since it tests several markers. Not only are reproductive hormones tested, but also adrenal hormones. The adrenal glands are responsible for producing sex hormones during menopause when the ovaries have officially reduced functioning, so understanding adrenal health is crucial during perimenopause. This test also analyses melatonin and cortisol to better understand your sleep patterns and organic acids to screen for various nutritional and neurotransmitter levels.
Because specific nutrients are important for supporting bone and heart health, a Micronutrient Test helps detect the current status of those nutrients to see if there are any present deficiencies.
Since the microbiome can play a role in hormonal health, a Comprehensive Stool Analysis could be beneficial. This test examines the stool and can assess the status of the microbiome. It can also show the level of the body's inflammation and ability to absorb nutrients.
Summary
Perimenopause is a transitional period leading up to menopause, a life-changing phase for a woman. Many experience hormonal imbalances and unpleasant symptoms during this time. Because of those hormonal imbalances and eventual hormonal changes, there is an increased risk for many other health conditions.
Luckily, dietary changes can help ease this transition. Consuming certain nutrients during perimenopause can help support health during menopause. Functional medicine testing can also be helpful at this time to analyze your perimenopausal status and associated symptoms to create a diet plan individualized to your hormones and nutritional needs.
%201.svg){kind=logo}
