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The Best Diet Moves for Dealing with Oncoming Perimenopause

Tips on Slimming Down, Controlling Mood Swings and Staying healthy before Perimenopause

As women, most of us have probably tried out several diets throughout our lives, maybe even dozens, with good, mixed or even poor results. A quick online search suggests a typical woman attempts dozens upon dozens of diets before even reaching age 45, while other studies show that a woman might dedicate years of her life just trying to lose weight.

It’s not hard to see why. Magazines and movies glamorize slim women, no matter their age. Even some of the aging starlets in Hollywood seem ageless, whether as a result of photo shopping or reality.

No doubt the quest to look and feel good starts early in life. As a younger woman, maybe we dieted to look better in a swimsuit, leading up to a big occasion like our wedding or simply to fit into that favorite pair of jeans.

Like many other women out there, maybe we battled the typical “freshman 15” in college, or simply worried about gaining weight as we aged and had children. Even the so-called “lucky” women who probably never really had to worry about their weight early in life occasionally dieted, maybe just to feel better about themselves or simply about the size currently hanging in their closet.

But as we age, our diet becomes less about simply losing weight and inches and more about preparing ourselves to handle life changes. As we reach the age of menopause, our bodies are already starting to go through a change, one that we can’t exactly prevent, but we can better manage if we know how.

Understanding Perimenopause

Perimenopause is the name given to the time when our bodies start making the transition to menopause, and there’s not one magic age where it begins in every woman. While some of us may first see the signs in our mid-30s, others may start to notice some changes happening in our 40s. It may begin simple enough, perhaps just by stepping on the scale.

Weight Gain

It’s not unusual for you to put on about a pound every year during your 40s and 50s. While hormones aren’t completely to blame, hormonal changes do affect WHERE we gain weight, specifically in our middle section.

Although it’s not uncommon to see weight gain in the time leading up to and around perimenopause, it doesn’t have to be every woman’s reality. It’s still possible to maintain weight later in life or even hit an ideal weight range during the coming years, but it takes some effort.

If a woman happens to be more than a few pounds too heavy right now, losing weight can help with declining hormones and help minimize future menopausal symptoms, such as hot flashes.

That’s why exercise is part of the key, too, so I recommend staying active and eating well.

It could be as easy as:

• Taking a brisk walk
• Light exercise while watching TV at home

Some experts point to a rise in the risk of breast cancer and other health issues after menopause as a real reason to entice overweight women to lose weight and begin diets.

Risk of heart disease

In addition, the risk of heart disease increases as we age, most prevalent after menopause. Making changes earlier, however, can only help you later in life.

How to Make the Change

• Eat those fruits & veggies
• Say no to processed foods
• Choose healthy fats

Making the change to be healthier and happier during this time of change really isn’t as hard as it sounds. Take these 3 suggestions:

1. Fruits & veggies

I know I’ve probably heard all my life to eat fruits and veggies, and it’s now more important than ever!

Some studies have found that naturally occurring minerals in certain fruits and veggies may actually increase a woman’s estrogen levels. A reduction of estrogen during both perimenopause and menopause tells your body to start storing fat, causing weight gain.

Good fruits and vegetables in a diet can help, plus they’ve also been shown to help with things like night sweats and hot flashes, symptoms many women during this time eventually experience.

2. X out Processed food

Another great idea is to cut processed foods out of a diet as much as possible. Some experts suggest shopping the perimeter of the grocery store for the healthiest options.

That’s where I find things like fresh produce and even lean cuts of meat. It’s going up and down the aisles of the store that will produce some of the least healthy options, including many foods found in bottles, jars and cans.

While this doesn’t mean an occasional break from a diet with a less healthy food option, certainly I wouldn’t suggest making it a habit. When a woman eats healthier she just feels better, and that’s good news no matter which stage of life you are currently in.

3. Healthy fats

It may be easy to spot unhealthy, fatty food. It’s often the food full of sugar, trans fats and saturated fats. Healthy fats, on the other hand, come from things like whole grain pasta and produce.

When a woman eats trans fats it affects her good and bad cholesterol, with some studies showing it can also impact the ability to concentrate and even lead to memory loss. Because these two things are sometimes symptoms of actual menopause, replacing foods such as baked goods, fast food and butter with healthier alternatives is key.

Instead, choose:

• Canola oil
• Olive oil
• Fish

While a diet may be the last thing on your mind as you begin dealing with typical menopausal symptoms, such as sleep problems and even hot flashes, it turns out a change in diet may just be exactly what you need.

Unlike your younger years, the advantage of a good diet in this stage of a life is not necessarily simply to shed unwanted pounds, but rather to help your body prepare for entering the next phase of life, and set yourself up for better long-term health as you age.

What to Add to a Diet

That’s why certain foods are so great to add to a diet as soon as possible.

Things like:

• Calcium
• Fiber
• Omega-3 fatty acids
• Iron
• Protein

Let’s break this down even more with some real options when it comes to changing up a diet.

Calcium

Foods high in calcium are not only good for a woman during all stages of life, but that becomes especially true during perimenopause. That’s because good bone health is essential as we age.

The problem that many of us deal with in aging is the increased problem of osteoporosis. When a woman hits the perimenopause stage, it’s a good idea to take more calcium, with recommendations of up to 1,200 mg each day after turning age 50.

Take this example:

1 cup low-fat milk + one 8oz yogurt + one latte=about 1,100 mg calcium

Add in some supplements and a woman meets the recommendation.

The reasoning is clear. Your bones simply quit absorbing calcium when you lose estrogen, and that happens around menopause.

When it comes to dairy, go for low-fat foods. While they have about the same amount of calcium as dairy items that aren’t low fat, they’re packed with fewer calories.

Even without drinking milk, there are all kinds of ways to get more calcium into a diet. Along with traditional dairy products, try:

• Broccoli
• Legumes
• Sardines
• Canned salmon

Vitamin D is important too, but it’s important that you speak with your doctor about what’s right for your individual needs.

Fiber

While it’s not exactly the most glamorous choice out there, fiber is also increasingly important as women age. Unfortunately, women likely notice their metabolism slowing down, especially about this time, making it even tougher to lose weight, no matter how often you hit the gym or hit the pavement trying to work off the extra pounds.

The thing about fiber is that it can help keep you from craving more food, especially the food that’s not so healthy, by making you feel full for a longer period of time.

Fiber-rich food doesn’t have to be tasteless. In fact, veggies and fruits are a great place to start. By adding more of these fiber-rich foods to a diet you are already off to a great start. Another option is beans or whole grains, which are additionally good sources of fiber.

To prevent confusion, check labels! Traditionally, more processed foods contain LESS fiber, giving yet another good reason to avoid junk food and instead choose more pure foods, with more to offer in terms of good health.

Omega-3 fatty acids

Unfortunately, approaching perimenopause also means increased depression. It’s a fact of life that women sometimes have to deal with, but luckily certain foods can help.

Omega-3 fatty acids are known to help with improving a person’s mood and with decreased inflammation. Because they’re also sometimes linked to decreased depression, they make a good choice for women entering, or soon to enter, the perimenopausal stage of life.

I already like fish, so it’s fairly easy to incorporate omega-3 fatty acids into my diet. A good recommendation is to try for two servings of fatty fish per week, each about four ounces.

Meal suggestions:

• Salmon
• Tuna
• Sardines
• Bluefish
• Mackerel
• Barramundi

Snack suggestions:

• 1oz walnuts

If this doesn’t seem like a possibility, I suggest trying fish oil supplements; but you should speak with your doctor first. Some credit flaxseed oil, too, for helping with irritability and mood swings.

Iron

While some may claim it can’t hurt to pump a little iron as a person ages, real iron is a safe bet when it comes to entering perimenopause.

Recommendations include adding in iron-rich foods to a diet each and every day, with at least three servings. If there’s confusion about where to start, try these suggestions:

1. Poultry
2. Fish
3. Lean red meat
4. Leafy green veggies
5. Eggs
6. Enriched grain
7. Nuts

Protein

Finally, protein is great for helping maintain muscle mass as we age and approach perimenopause and even menopause.

A great idea is to incorporate protein into all daily meals, and even into a snack during the day. For instance, try putting baked chicken or salmon on a salad, top toast with peanut butter, or make beans part of an entrée or even a side dish.

Great ways to mix protein into a diet include:

• Lentils
• Eggs
• Nuts
• Beans

Not only can foods such as lentils and beans help you handle mood swings, but also since they’re low in calories they’re a great way to help get a handle on healthy body weight during your 40s and 50s.

Try these foods:

• Lentil soup
• 3-bean chili

What about Soy?

Some research also looks at adding in soy to a diet, due to the phytoestrogens found in soybeans.

They are natural plant compounds that some experts believe have the ability to mimic a woman’s estrogen, with the possible benefit of helping a woman’s body deal with the loss of estrogen during perimenopause.

Whether helping a woman handle hot flashes or helping her body protect against the problem of bone loss, bringing two to three servings of soy into a diet each day may be a great idea.

Snack suggestions:

Edamame

½ cup roasted soy nuts

Meal additions:

½ cup tofu

Soy milk

Like with anything, though, its best for you to keep your own doctor in the loop when it comes to your diet, as some people with a history of estrogen-sensitive cancers may not benefit from adding soy.

What to Limit from a Diet

So, now that it’s clear what a diet needs approaching perimenopause, how about looking at all of the foods to start eliminating from a diet. The list isn’t all that surprising, for many of the food items are not necessarily good for anyone, no matter their stage of life.

Limit these things from a diet:

• Caffeine
• Highly refined carbs
• Saturated fats

Caffeine

Let’s start with one of the most common things that many women turn to, I’m talking about caffeine. Whether grabbing a soft drink to stay awake during a test as a teenager or using a cup of coffee to jumpstart the day as a grown-up and make it through years of sleep deprivation, now is absolutely not the time to use caffeine as a crutch on a daily basis.

The problem with caffeine is that as a woman approaches, or even enters, perimenopause, it can exaggerate some of the most uncomfortable hormonal symptoms. That’s why it’s a good idea to limit caffeine as you approach this time of life.

Sugar can do the same thing, making it even worse to grab a can of soda on the go. While a glass of wine sounds pretty good now and then, remember that alcohol, as well, can exaggerate symptoms, so use it in moderation.

Mix any of these things with stress and it can lead to an overflowing of emotions and make it feel like you’re stuck on an emotional rollercoaster.

While it’s common to think a little alcohol helps take the edge off and settles down nerves, you may find it actually exaggerates the edginess you feel the very next day.

 Highly refined carbs

I know I came across a diet or two in my younger years that banned white breads and pasta, but as you age it becomes even more important to limit highly refined carbohydrates.

To understand why you need to consider that these types of foods lead to constant cravings and even blood sugar spikes. To help a body out, instead think substitution!

Substitution Ideas

Whole grain brown rice instead of white rice

Remember, too, that baked goods may taste good, but they are seldom good for you.

Saturated fats

While fish can be a great addition to a diet, saturated fats originating from meat and even dairy products can be just the opposite. In reality, saturated fats may lead to an increase in the risk of heart disease.

To get around the problems associated with saturated fats look for plant-based fats whenever possible.

 

Ready to Begin?

When approaching perimenopause it’s important to act quickly in order to give your body the tools it needs to handle the major changes likely coming in life. That’s why it’s so important to begin the path sooner than later to a healthier, happier life.

Remember to:

• Increase calcium
• Put more fiber in a diet
• Add iron & protein

When doing these things, a body will feel and look better, and that can only help as you age.

Of course, a woman should also try to:

• Limit sugar and caffeine
• Cut out saturated fats
• Ditch processed foods

When making these types of changes in a diet, you will certainly be in a better position to handle mood swings and combat weight gain as time goes on, and you approach perimenopause, the next major step and stage of your life.