Eating Real Foods, Limiting Added Sugars and Staying Active May Help
How smoothly someone navigates their perimenopause experience may depend as much on what’s on their plate as what’s happening hormonally, according to a dietitian with ThedaCare.
Perimenopause, sometimes called the menopausal transition, has gained attention in recent years, said Michelle Clauson, RDN, CDCES, a registered dietitian with ThedaCare. “That’s because women are increasingly seeking help, support and answers on how best to manage this stage in their lives.”
A common query among women living with perimenopause is how can they adjust their nutrition and diet to better manage the symptoms, Clauson said.
“It’s easy to find conflicting nutrition information, especially for women,” she said. “Generally speaking, nutrition is much more about ‘looking at the big picture’ rather than getting hung up on the small details. Choosing nutrient-dense foods may help reduce many of the symptoms associated with perimenopause.”
The condition marks the two- to 10-year window at the end of a woman’s reproductive life cycle. During this time, women’s menstrual cycles often become irregular. They may experience shorter or longer cycles or skip a period altogether.
Other symptoms of perimenopause can include brain fog, hot flashes, night sweats, sleep disturbances, weight gain, mood changes, low libido and joint pain.
Menopause is defined as the day 12 months after a woman’s last menstrual period. It marks the end of the reproductive cycle. Any time after that milestone, a woman is considered post-menopausal.
The average age for menopause for women in the United States is 51. Women may go into menopause in their mid- to late 40s or well into their 50s. They may experience symptoms starting in their 30s all the way through their 50s.
Nutrition and Perimenopause
Women should focus on a few specific nutrients to help manage perimenopausal symptoms, Clauson said. Protein and fiber are key, as they can help regulate hunger and thus manage weight.
Protein, in combination with exercise, can help preserve muscle mass, which helps decrease risks associated with falls.
Fiber is equally important, she said.
“Adequate fiber intake supports overall gut health and keeps us regular,” Clauson said. “In women, it can also help eliminate excess, recirculated or reactive estrogen.”
The goal for most women is at least 25 grams per day of fiber, she said. Fiber from foods is found in fruits, vegetables, whole grains, nuts and seeds.
Symptom Management Through Diet
Consuming adequate Omega-3 fats and magnesium may help with perimenopausal symptoms such as brain fog and mood changes. Sources of Omega-3s include fatty fish, walnuts, chia and flax seeds. Magnesium can be found in leafy greens, seeds and dark chocolate. It’s also important to drink plenty of water and limit alcohol and added sugars, Clauson said.
“Research shows including phytoestrogens such as soy, flax seeds, sesame, lentils and chickpeas, can help reduce the frequency and severity of hot flash symptoms,” Clauson said. “Additionally, limiting added sugars, caffeine and alcohol may help.”
It is not uncommon to consume inadequate amounts of certain nutrients, especially vitamin D and magnesium.
“This is where nutritional supplements can be helpful,” Clauson said. “If you choose to include a supplement, ensure you are selecting brands that are third-party tested for accuracy and purity. Also, inform your doctor of all supplements you are taking. Finally, vitamin D is best absorbed if taken with a food or drink containing some healthy fats.”
Besides what people eat, the timing of when they eat may impact symptoms, Clauson said. For example, late night eating is often associated with worse sleep quality.
“When we have poor sleep, we are more likely to snack and often not on healthy choices because our body is seeking energy that we did not get from a good night’s rest,” Clauson said. “Consider eating more balanced meals throughout the day to prevent becoming over-hungry later. This may provide more steady energy throughout your day.”
Through focusing on fundamentals, women can achieve a healthy balance in their diet to help support health and well-being throughout perimenopause, Clauson said.
“Eat a variety of real foods, limit added sugars and stay active doing things you enjoy.”
Connect with a ThedaCare health care provider for more information on perimenopause, nutrition and diet issues.
About ThedaCare
For more than 115 years, ThedaCare® has been improving the health and well-being of the communities it serves in northeast and central Wisconsin. The organization delivers care to more than 650,000 residents in 17 counties, and employs approximately 7,000 providers and team members at 180 points of care, including 10 hospitals. As an organization committed to being a leader in Population Health, team members are dedicated to empowering people to live their unique, best lives. ThedaCare is a not-for-profit health system with a level II trauma center, comprehensive cancer treatment, stroke and cardiac programs, as well as primary care. ThedaCare also partners with communities to understand needs, find solutions together, and encourage health awareness and action. ThedaCare is part of Froedtert ThedaCare, Wisconsin’s most comprehensive health care system.