Perimenopause is known as the precursor to the menopause. Perimenopause can last years before your periods. During this period, there will be the starting of fluctuating of the women’s estrogen and progesterone. Level of the estrogen may go up and down a bit more before making the level out as your body settles into the menopause. You need to have different types of Perimenopause Diet.
Some of the symptoms of Perimenopause are:
- Dryness of vagina
- Irregular periods and change in the flow or frequency
- Change in mood, including depression or irritation
- Hot flashes
- Sweating in night
You will reach to menopause after you have gone consecutive months without the menstrual period.
During that period, you will also need to have a Perimenopause diet. It is very necessary to have a balanced diet during that period. Fruits, vegetables, and whole grains will be the good choices.
Perimenopause diet includes:
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During the perimenopause, your body goes through the numerous changes. And your body will need more nutrients because of those changes. So it is very necessary to intake protein during that period. Protein is the best part of Perimenopause diet.
Protein can help in maintaining the muscle mass. It can also help to regulate the appetite and control the sugar levels. Proteins are also necessary to maintain the hormone levels.
To get more benefits, consider intake of protein in three meals and snack. Instead of eating plain toast, consider adding some peanut butter. Add salmon or chicken at lunch. Lentils, yoghurt, and eggs are also great high-protein choices.
Omega-3 fatty acids
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Omega-3 fatty acids can help in decreasing the inflammation as well as helps in improving the moods. It is also linked in decreasing the depression which many women face during the perimenopause.
It is recommended to add two 4-ounce servings of fish per week. You can also consult with the doctor about the fish oil supplements. Adding flaxseed oil can also be helpful.
Another thing to add in your Perimenopause diet is fibre. Fibre helps to keep you feeling full for a long period of time. It will help in curbing the carvings. It is also very helpful for weight-loss efforts.
Fibre is also considered to decrease the risk of diseases of ageing i.e. strokes, cancer, and heart diseases. Consider adding at least 22 grams of fibre every day. Fruits and vegetables are considered as the great places to find the fibre. Beans and the whole grains are also the good sources.
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Risk of osteoporosis also increases with incensement in your age. You need to intake at least 1200 milligrams of calcium daily to keep your bone health. Vitamin D is also regarded as the important to intake.
What you can do now
There are some of the things that you should consider when you enter perimenopause. They are:
- Quit smoking if you have the habit of smoking cigarettes
- Exercise daily
- Add more fibre, calcium, omega-3 fatty acids, and protein to your diet
- Limit the intake of sugar, high refined carbs, and saturated fats
- Limit the intake of alcohol and caffeine