The other day while having a conversation with a friend, I was surprised to hear of her struggles with perimenopause. The challenges she was facing, such as weight gain, hot flashes and mood swings were obviously taking a toll and affecting both her home and work life.

Faye James, an accredited nutritionist, and author of The Menopause Diet, offers some tips on how a woman can go through this period with less difficulties:

Eat the rainbow

A study in 2021 underscored the benefits of a plant-based diet, linking it to fewer hot flashes. Embracing a variety of fruits and vegetables, known as ‘eating the rainbow,’ is not just a cliché but a health imperative. 

When cooking, try to incorporate at least six plant-based ingredients, including vegetables, herbs, and spices, along with your choice of carbs or proteins. This not only offers a range of nutrients but helps increase your daily fibre intake.

Eat protein

The transition through perimenopause often results in a reduction in one’s lean muscle mass as well as increased body fat. 

A study highlighted that increasing daily protein intake can help counter these changes by managing appetite, potentially reducing body fat, improving cholesterol levels, and maintaining muscle mass. 

Protein will also help in regulating blood sugar levels, thus helping to mitigate energy fluctuations typical in menopause. Optimal sources include fish, lean meats, tofu, beans, eggs, nuts, seeds, oats, chickpeas, and lentils.

Calcium

With an increased risk of osteoporosis (a health condition that weakens bones, making them fragile and more likely to break) during perimenopause, calcium intake becomes crucial. Calcium and vitamin D-rich foods are essential for bone and muscle health. 

Calcium sources extend beyond dairy products to include sardines, fortified cereals, plant-based milks, and leafy greens. Also, vitamin D, necessary for calcium absorption, can be sourced from eggs, oily fish, mushrooms, and sunlight.

Eat fatty acids

Contrary to the negative portrayal of fats in many diets, they are essential for hormone production and the absorption of vitamins A, D, E, and K. A 2018 study suggested that omega-3 fatty acids could help ease symptoms of depression during menopause. Foods rich in omega-3s, such as oily fish, nuts, seeds and avocados, can manage perimenopausal symptoms such as night sweats and mood swings and support brain health, skin, and hair.

Fibre

A 2023 study from The University of Nottingham showed the link between dietary fibre and various health benefits, including a healthier gut, reduced risk of ovarian cancer, and alleviation of depression symptoms. 

Fibre-rich foods slow down blood sugar release, helping to prevent metabolic conditions and insulin resistance, common during perimenopause. Experts say one should aim for a daily intake of 30g of fibre for optimal health benefits.