Perimenopause can feel like uncharted territory. From brain fog and fatigue to mood swings and sleep issues, the transition into menopause brings a myriad of challenges that us women are unprepared for. But here’s the thing—diet can be a game-changer. What if the food on your plate (aka superfoods) could double as medicine, easing your symptoms and restoring balance to your body?
If you’re navigating the rollercoaster of perimenopause, this guide is for you. Below, I’ll explore how food can act as medicine and share the top superfoods you should incorporate into your diet during this phase of your life.
Understanding Perimenopause and the Food-Body Connection
Perimenopause is the transitional phase before menopause, often occurring in women in their 40s, although it can begin earlier. During this time, hormone levels like estrogen and progesterone fluctuate, leading to symptoms such as weight gain, hot flashes, difficulty sleeping, and mood changes. While these symptoms are natural, they’re far from pleasant (IYKYK!).
This is where food as medicine comes into play. Unlike a quick-fix remedy or synthetic treatment, a nutrient-rich diet offers lasting benefits that address the root causes of these imbalances. Certain foods are packed with compounds that help balance hormones, reduce inflammation, and support overall well-being.
Benefits of Eating Superfoods
Why focus on superfoods? They’re nutrient-dense and versatile, providing your body with essential vitamins, minerals, and antioxidants. Including them in your diet can offer key benefits like:
- Hormone Balance: Phytoestrogens, found in certain plants, help balance estrogen levels.
- Enhanced Energy Levels: Micronutrients can combat fatigue and restore vitality.
- Better Sleep: Some foods help regulate melatonin and cortisol, improving sleep quality.
- Reduced Inflammation: Anti-inflammatory compounds help soothe chronic bodily inflammation, which tends to flare up during perimenopause.
So which superfoods am I talking about??
Superfoods to Add to Your Diet During Perimenopause
1. Flaxseeds
Flaxseeds are tiny but mighty. Packed with lignans (a type of phytoestrogen), flaxseeds can help balance estrogen levels in the body. They’re also rich in fiber, which aids digestion and supports healthy blood sugar regulation.
How to Use It
- Sprinkle ground flaxseeds over oatmeal or yogurt.
- Blend into your smoothies for a hormone-balancing boost.
2. Leafy Greens
Spinach, kale, Swiss chard—they’re all powerhouse greens loaded with magnesium, calcium, and iron. Magnesium, specifically, can help reduce symptoms like irritability, fatigue, and trouble sleeping.
How to Use It
- Add a handful of spinach to smoothies.
- Sauté kale with garlic for an easy, nutrient-packed side dish.
3. Salmon
Rich in omega-3 fatty acids, salmon supports hormone production and reduces inflammation. Omega-3s also promote heart health, a growing concern for women entering menopause.
How to Use It
- Bake or grill salmon for dinner.
- Add cold-smoked salmon to your salads or whole-grain toast.
4. Berries
Blueberries, strawberries, and raspberries aren’t just tasty—they’re also antioxidant-rich. These nutrients combat oxidative stress, which can exacerbate common perimenopause symptoms like brain fog and fatigue.
How to Use It
- Snack on fresh berries during the day.
- Use frozen berries for a hearty smoothie.
5. Avocado
Avocado is an excellent source of healthy fats and vitamin E, both of which are essential for hormone production. It also contains potassium, which helps regulate blood pressure.
How to Use It
- Use avocado as a spread on whole-grain toast.
- Blend it into a creamy smoothie with spinach and almond milk.
6. Sweet Potatoes
Sweet potatoes are a great source of complex carbs, which stabilize blood sugar levels. Steady blood sugar is key for mood consistency and energy throughout the day.
How to Use It
- Roast sweet potato wedges as a side dish.
- Mash them for a comforting, nutrient-packed addition to your plate.
7. Turmeric
Golden turmeric is celebrated for its anti-inflammatory properties, thanks to an active compound called curcumin. Turmeric’s benefits extend to reducing joint pain, a common complaint during perimenopause.
How to Use It
- Stir turmeric into soups or stews.
- Brew a comforting turmeric latte.
8. Greek Yogurt
Greek yogurt is a fantastic source of protein and probiotics. Probiotics support gut health, which impacts hormone regulation. New research reveals the gut-hormone connection is more significant than we once thought.
How to Use It
- Top Greek yogurt with berries and flaxseeds.
- Enjoy with a drizzle of honey for a quick snack.
9. Chia Seeds
Chia seeds are a nutritional powerhouse, providing omega-3s, fiber, and calcium—all crucial for handling perimenopausal challenges.
How to Use It
- Mix chia seeds into almond milk for an overnight pudding.
- Add them to your smoothies or baked goods for texture and nutrition.
10. Dark Chocolate (70%+ Cocoa)
Yes, dark chocolate can be part of a healthy diet! High-quality dark chocolate contains magnesium, which soothes anxiety and supports better sleep.
How to Use It
- Indulge in a square of dark chocolate as an afternoon treat.
- Grate it over fresh fruit for dessert.
Bonus Superfood – Beef
I’m NOT vegan. I used to be and it wrecked my hormones. My body needs the animal-based protein, B12 and iron from grass-fed beef. However, I completely understand the cultural predicament this presents for people who follow a vegan diet for philosophical reasons. When a cow is grass-fed and grass-finished, you actually get much higher levels of omega-3’s and CLA’s (conjugated linoleic acids). That means that you’re getting something that’s got the good fats of salmon but taste likes really good beef. There aren’t a ton of studies available right now but there is one in particular that shows grass-fed beef is more nutrient dense than its conventional counterpart. (PMID: 22063662). High-quality fats like Conjugated Linoleic Acid found in grass-fed beef support weight-loss (PMID: 17490954) (great for those extra perimenopause pounds!).
Heme-iron from beef and organ meat is also highly absorbable and helps us fight fatigue by building new red blood cells (critical during our menstrual cycle, gals). So for me, I’m adding in beef due to its rich nutritional profile. It’s an excellent source of high-quality protein, which helps maintain muscle mass that can decline during hormonal changes, too! Lastly, don’t forget to use beef tallow or coconut oil in your cooking and ditch all of those inflammatory industrial cooking oils!
Tips for Incorporating These Superfoods into Your Meals
- Plan Ahead: Dedicate time on weekends to meal prep nutrient-dense meals for the week.
- Start Small: Begin by introducing one new superfood at a time to gradually adjust your palate.
- Get Creative with Recipes: Experiment with different dishes and cooking techniques using these superfoods.
Take Charge of Your Perimenopause with Food
Remember, food is more than just fuel—it’s a powerful tool for transforming your health. Explore more of my blog posts and reach out if you have any questions.
The information provided in this blog post is for informational purposes only. The information is a result of years of practice and experience by Dr. Francesca LeBlanc. However, this information is NOT intended as a substitute for the advice provided by your physician. Do not use the information provided in this post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. Please, do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.
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