Nutrition keys for perimenopause: rejuvenate your body

Perimenopause is the transitional stage that precedes menopause and can occur between 2 and 12 years before menopause. During this time, significant hormonal changes occur, such as fluctuating estrogen and progesterone levels. As a result, a series of symptoms can be triggered, such as hot flashes and hot flashes at night, sleep disturbances, mood swings, etc. that diminish women's quality of life.

However, a healthy diet can address these hormonal changes and mitigate the characteristic symptoms, resulting in a reduction of these symptoms.

Perimenopause and its hormonal changes

During perimenopause, estrogen levels vary greatly, causing spikes. At some times they are high and at other times they are lower. However, the tendency is for estrogen levels to fall.

At this stage, there may be a series of symptoms, which may occur to a greater or lesser extent depending on the individual:

1. Abundant or longer-lasting menses 2.

2. Shorter cycles

3. Sleep disturbances accompanied by nighttime hot flashes.

4. Breast pain and tenderness

5. Headaches or intensification of migraine headaches.

6. Emotional ups and downs

7. Changes in weight and body composition: there is a redistribution of body fat and an increased tendency to accumulate in the central abdominal area.

Food for balancing your hormonal environment in perimenopause

A healthy, targeted diet can help buffer this hormonal dance. These tips can help you.

1. Yes to all macronutrients: ensure a diet rich in quality carbohydrates, proteins and fats. Each macronutrient has its function and there is no reason to eliminate any group.

2. Bet on vegetables: Eat 3 pieces of fruit a day and 2 servings of vegetables, one for lunch and one for dinner. Reinforce the consumption of proteins of vegetable origin, coming from legumes and derivatives.

3. Consume sources of Omega-3: this type of beneficial fats are known for their anti-inflammatory power. You can find them in oily fish, chia and flax seeds and walnuts.

4. Increase your magnesium intake: you can find it in cocoa, legumes, nuts, whole foods, etc.

5. Include sources of resveratrol: it acts as an antioxidant and anti-inflammatory. You can find it in grapes.

6. Increase consumption of cruciferous vegetables: include broccoli, cabbage, cauliflower, Brussels sprouts, kale, etc. 2-3 times a week.

7. Limit consumption of sugars and ultra-processed foods: Ultra-processed foods can exacerbate perimenopausal symptoms and promote an inflammatory environment. Remember that it is important to be flexible, so if you consume them occasionally, nothing will happen.

8. Stop alcohol: reduce your alcohol intake as much as possible, you will notice the difference!

Perimenopause is a time of change in life. You should not experience it with fear, but take advantage of this time to focus on you and listen to what your body is asking for. A diet based on real food can make a difference and prevent or reduce your symptoms.

Embrace perimenopause with the MyRealFood app. Our nutritional plan will help you eat a healthy and balanced diet that will translate into wellness for you.