During perimenopause, estrogen begins to decline in an irregular way. This can affect your cholesterol, bone health, digestion, gut microbiome, weight, and energy. A diet rich in vegetables, healthy fats, and phytoestrogens can reduce hot flashes by up to 30% and improve mood and sleep.
Contain lignans (phytoestrogens) and omega-3. Help regulate digestion, reduce inflammation, and provide essential fats.
High in calcium, magnesium, and antioxidants. Help prevent osteoporosis and ease anxiety.
Omega-3s improve cognitive function and reduce depressive symptoms and heart risk.
Help control blood sugar and insulin. Also improve gut health.
Rich in polyphenols that protect the nervous system and support circulation.
Natural source of tryptophan and magnesium. Support mood and brain health.
Provide probiotics and calcium. Support bone health, immunity, and gut/vaginal flora.
Small dietary changes can have a big impact on how you feel during perimenopause and menopause. Focus on incorporating these nutrient-dense foods gradually into your daily routine for the best results.