Foods that Support Hormones During Perimenopause

Phytoestrogens are nature’s hormonal support. During perimenopause, the drop in estrogen levels can lead to familiar symptoms like hot flashes and night sweats. Phytoestrogens are plant compounds that mimic the action of estrogen and can help stabilize hormone levels. Including soy, flaxseed, and chickpeas in your diet can help maintain more stable hormone levels and promote a sense of calm and balance.

Whole grains are also beneficial during perimenopause, as they provide stable energy and support a better mood. Blood sugar imbalances are common during perimenopause and can cause sudden mood swings and energy drops. Eating whole grains like oats, quinoa, and brown rice can provide lasting energy and protect against these fluctuations.

Healthy fats are important for brain and heart health. Omega-3 fatty acids, found in fish like salmon and mackerel, as well as in walnuts and chia seeds, help reduce inflammation and support mental resilience. During perimenopause, it is essential to care for both hormonal health and the health of the brain and heart.

Calcium and vitamin D are crucial for strong bones. The drop in estrogen during perimenopause can affect bone density, increasing the risk of osteoporosis. Adding fortified almond milk, broccoli, and fish like sardines to your diet can help maintain strong and healthy bones.

What to Avoid and How to Maintain Balance During Perimenopause

During perimenopause, certain foods and habits can exacerbate symptoms like hot flashes, mood swings, and energy dips. Being mindful of what to avoid and how to maintain balance can make a big difference.

Alcohol may seem like a way to relax in the evening, but it can trigger hot flashes and disrupt sleep. Limiting alcohol or replacing it with herbal tea can help prevent sleep disturbances and reduce hot flashes.

Caffeine can also be problematic, as it can increase anxiety and worsen insomnia, both of which are common during perimenopause. Consider cutting back on caffeine or switching to alternatives like herbal teas if you are struggling with sleep.

Processed sugars and refined carbs provide quick pleasure, but they lead to sudden spikes in blood sugar, which can exacerbate fatigue and irritability. It’s best to minimize these foods during perimenopause to keep energy levels more stable.

While hormonal changes during perimenopause are inevitable, there are ways to manage your energy and mood. Eating regularly and in balance can help avoid long gaps without food, which can affect mood and energy levels. Adding more protein to your diet is essential for maintaining muscle mass and supporting hormonal balance. Staying hydrated by drinking enough water is also crucial for both physical and mental health.

With Care from WomenO

Dear ladies, perimenopause is not something you have to go through alone. Every change is an opportunity to take even better care of yourself, and we at WomenO are here to support you on this journey. If you have any questions or want to learn more about perimenopause and women’s health, explore our resources and share your experience with us.