Using food to your advantage

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The decrease in estrogen that comes with perimenopause has several consequences:

• significant impact on metabolism with a high potential for weight gain
• changes in cholesterol levels
• possible sleep disturbances
• decreased muscle mass
• decreased bone density, which can lead to osteoporosis.

The good news is that the foods you eat can help manage different symptoms common during this phase and even prevent possible chronic diseases.

Check out the list of foods to include in your diet:

Dairy Products

Dairy foods are an important source of calcium and are rich in nutrients relevant to bone health in general, such as: phosphorus, magnesium, vitamin D, and protein. In a study with postmenopausal women, higher bone density was observed among those who consumed more dairy products.

Additionally, dairy products can help you sleep better, as they contain tryptophan and melatonin in their composition, as well as an amino acid called glycine that promotes deeper sleep in women during menopause.

Dairy products are all foods that have milk as the base of their composition, here are some examples:

• Liquid or powdered milk (preferably low-fat or skim)
• Yogurt
• Curdled milk
• Ricotta
• Cheeses in general
• Fermented milk products

You might be thinking that cream cheese, heavy cream, butter, and spreadable cheese are also dairy products and aren't on this list. Well, that's because they are more sources of bad fat (cholesterol) than the milk protein itself, which is the beneficial part. That's also why we recommend choosing skim or fat-free milk.

Healthy Fats

There are 3 types of fat in our diet: unsaturated, saturated, and trans.

Unsaturated fat, found mainly in vegetable oils, can help with the most common symptom of this phase: hot flashes. According to a study conducted with postmenopausal women, it was found that omega-3 supplementation, for example, reduced the frequency of hot flashes and night sweats in participants.

And the relationship between fats and sleep doesn't stop there. Another study found that a diet high in saturated fat, found mainly in animal products, is associated with poor quality sleep, with more nighttime awakenings and less restorative effect. Some examples: butter, bacon, and heavy cream.

Trans fat, found mainly in processed foods, should also be consumed with caution since, in excess, they contribute to the development of cardiovascular problems, such as atherosclerosis and others. Some examples: sandwich cookies, creamy ice cream, and foods sold at fast-food restaurants.

And now, some examples of good fats:

• Shrimp and fatty fish such as salmon, herring, sardines, trout, and anchovies.
• Flaxseed
• Chia seeds
• Walnuts
• Soybean oil
• Olives
• Avocado

Whole Grains

Whole grains are rich in vitamins and fiber, important for quality sleep, and have significant benefits for maintaining your health and preventing diseases.

Some examples:

• Whole wheat bread
• Barley
• Quinoa
• Rye
• Rolled oats
• Beans
• Chickpeas
• Lentils
• Peas
• Corn

Fruits and Vegetables

Another group of foods that can help you with hot flashes: women who include more fruits and vegetables in their diet experience a 19% reduction in this symptom.

Cruciferous vegetables, those with a cross-shaped surface, are also beneficial for women in menopause. Broccoli, for example, has an effect on estrogen metabolism that helps prevent breast cancer.

Here are some examples to include in your diet:

• Broccoli
• Cauliflower
• Arugula
• Turnip
• Watercress
• Cabbage
• Kale
• Blackberries
• Strawberries
• Oranges
• Lemons

Phytoestrogens

Phytoestrogen foods can bind to estrogen receptors, inducing a response equivalent to a weak estrogen in your body.

Although we still have few studies that prove this relationship, we already have evidence that phytoestrogens can reduce the frequency of hot flashes in menopausal women.

Asian women, for example, have a diet rich in these foods and have a lower incidence of this symptom compared to Western women (20% and 80% respectively).

Some examples of phytoestrogens:

• Plums
• Pears
• Grapes
• Apples
• Spinach
• Soy
• Garlic
• Onion
• Green tea
• Black tea

Quality Proteins

Finally, we come to proteins, which will help you with increasing muscle mass and bone density.

Among quality proteins, we have collagen, which brings significant benefits to women in post-menopause. Collagen is naturally produced by the body, but decreases considerably over the years.

Some examples:

• Eggs
• Beef
• Pork
• Fish
• Chicken
• Almonds
• Dairy products

Just as there are foods that will help you during this phase, there are also those that can worsen (significantly!) your symptoms.

Foods to Avoid:

• Added sugars – These are sugars added to give more flavor to foods.

  Some examples of foods with added sugars:

  • White bread
  • Cookies
  • Cakes
  • Ice cream

• Processed foods – These are foods that go through a series of industrial techniques before reaching our table and usually come ready (or semi-ready) for consumption. Examples:

  • Soft drinks
  • Sandwich cookies
  • Processed meats such as sausage, salami, hot dogs, and nuggets, for example.
  • Chips

• Alcohol

• Coffee

• Soft drinks

• Energy drinks

• Spicy foods

• Foods with high salt content, such as: frozen ready meals, instant noodles, and canned foods.

See how foods can be true allies (or villains) for women during this phase?

If you feel the need, we recommend seeking a nutritionist to help you with a personalized meal plan.

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