I just started perimenopause and am hoping to manage my symptoms naturally, as best I can. I’ve seen a lot of articles online about how diet can have a positive impact on symptoms, so I’m wondering what diets in particular have worked for people here? I’m down to try anything: vegan, vegetarian, pescatarian, or just incorporate more of certain foods if they will help. So, what have you ladies found success with?– Natalie, Long Island
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Nicki6 years ago
Definitely Vegan! Now is the time to cut out anything complicated in your diet and include purple food: beetroot, blueberries, purple broccoli etc as much as you can for anti ageing. and. supplements where required. It doesn’t have to be forever but make sure you replace the nutrients as much as you can.. Best thing I have ever done for my mental and gut health!
Val6 years ago
Hi, I’m really interested in this topic, as I have also started the perimenopause and want be work through it as naturally as possible ?. About 4 years ago I started a vegan diet due to health issues, overweight and high blood pressure. Along with starting running the vegan diet was brilliant, it brought my BP down and my cholesterol (which was average to high). Unfortunately, I’ve slipped into bad eating and fitness patterns over the past year and undone the good! As I am now entering the perimenopause I am starting back on a Plant-based diet, but including fresh oily fish too, and starting up the running again. I’m hoping this will help with my perimenopause. I figure it can’t harm anyway ? But I too would love to hear from other people about their nutritional experiences and what worked/didn’t for them. Best wishes.
Erin4 years ago
Tip for omegas. If you don’t like taking fish oil due to trying to stay plant based, you could do algae oil instead. Fish have the omegas because they inject the algae. It also isn’t as fishy like tasting. When I was pregnant, I took algae oil instead of fish oil, as I was a vegetarian (now a Vegan) my OB was totally on board and I got the same levels as I would have with fish oil.
Elpis6 years ago
I cut out all sugar, so no cane sugar at all, I have a little bit of sweeteners like honey, maple syrup or date syrup if I need it in a recipe. Then I added soy to my diet. Mainly unsweetened soy milk (watch it most of them have cane sugar in them, I can give you brands but I’m in Australia so I only know Aust brands that are unsweetened). Then with my soy milk I mix in a teaspoon of flax seed meal - stir it up and drink it straight away otherwise it goes gluggly. The no sugar made the biggest difference to me. Then I’ve since added a herbal tablet that does not have black cohosh. My Dr warned me against black cohosh as it can affect your liver. So with those few diet changes I’m feeling great and would hardly know I had it. All the best.
Sloan6 years ago
Thank you for starting this! ?? I have similar questions. Hoping one of the RNs will chime in. ??????
Janine6 years ago
Thank you so much for this! It helps a lot...I am from Berlin, Germany and have hot flashes since 3 years now / since 4 months I am on a vegetarian diet but I can not be without french cheese ? Any tips to deal with hot flashes? Thank you so much and hugs from Germany - stay healthy and strong! Janine
Cat6 years ago
Cutting out alcohol and caffeine had an instant affect on my hot flushes and night sweats which in turn improved the fatigue I had been experiencing. Eating mainly unprocessed foods seems to benefit my state of mind. I struggle with my weight so much though since starting peri menopause and nothing seems to help. My BMI tends to sit around 26 - 27 which I know puts me in the overweight category and I really worry about that.
Robin6 years ago
Hi Natalie, I’m am what you call “flexitarian “, I do not particularly limit myself from meat. If I feel like having it, I do. So far in my perimenopause journey, I have been eating a lot of veggies and fruits with every meal. I have salmon 3 times a week. It’s really about just taking the dishes that you love and putting a healthier spin on it. You don’t necessarily want to diet, you just really have to be compassionate to yourself where food is involved because you want make sure you are still giving the right nutrients. I drink green smoothies and I add spinach for the magnesium from the spinach and a banana for the potassium. I also found that if you have trouble sleeping. This company called Moon Juice makes this powder called magnesi-om and it’s all natural and it helps with the menopausal anxiety and the insomnia. I also found most of my food recommendations and vitamin supplements on the Pinterest they have a lot of great, helpful tips. Also with exercise recommendations to help lower the anxiety. Oh, if you are having hot flashes, The Republic of Tea, makes a sage tea for hot flashes and it is absolutely amazing. Good luck.
Caroline6 years ago
Robin Thank you, really helpful and informative.
AMANDA6 years ago
Thank you will definitely try the sage tea x
Darby6 years ago
Great tips. My hot flashes and night sweats are going crazy, but so is my stress, bad eating and glass of wine daily! I will try your recommendations.
Nicky6 years ago
Not drinking alcohol helps but it’s annoying that one has to give up a pleasure like a glass of wine because of the menopause. I now drink less often but refuse to stop altogether.
Pinki6 years ago
I stopped smoking just as I started the perimenopause. I have put on so much weight which I can’t seem to lose I’ve been with a personal trainer for over a year and no joy, I eat healthily and walk daily as well as HIT and PT sessions but nothing is working. Does anyone have any suggestions? Thank you in advance for any help..
Nicky6 years ago
Well done on quitting the cigarettes! Most people put on weight after doing that so don’t beat yourself up. Weight loss is 80% diet and 20% exercise so you should look at what you are eating. Low carb, low sugar with lean meat and lots of fruit and veg always helps me shift excess pounds. High glycemic index foods will cause sugar peaks and troughs so you need to eat low GI so more protein, veg and good carbs. There are loads of variants on this kind of diet so choose what suits you. Some people swear by intermittent fasting but I can’t do that. Bet your PT will be able to advise you too. Good luck!
Gypsy2 years ago
I quit smoking 5yo, always battled with my weight but def struggled more after I quit. 3 months ago I started doing Caroline Girvan kettlebell workouts on YouTube (she has lots of stuff on there), and for the first time ever we are noticing big changes in my body, and been able to maintain things despite my inconsistency with working out and walking!
Lushi6 years ago
I am a pescatarian of some 5 years and more recently I have cut out sugar from my diet. It has made a huge difference for me. Has helped clear the brain fog, and helped with better sleep and weight loss. I try to run 3 times a week, but i don’t always manage that. I find a combination of good sugar free diet, exercise and meditation has been working well for me. I work from home and I’ve noticed I have no need for snacks anymore. During lockdown I started making kefir and I love it. It is meant to be amazing. I drink alcohol on special occasions but have no desire to have a glass every evening like I used to. Try a few different approaches and see what works for you. Good luck.
Krista6 years ago
As far as I’m concerned, eat as simply as possible. That means less premade, processed foods & more personally made, basics. Whether you choose vegan or not. I’m a fan of whole food made with love by me!! I eat 5-6 meals a day. As a body builder & peri menopausal, it’s important to maintain my strength & health & simple foods is the best way so far. I love to prep my foods for a few days so it’s easy to pack lunches, etc. Try not to get sidetracked or overwhelmed by current “diet” fads.
Danie6 years ago
A friend recommended “the hormone reset diet’ by Dr Sara Gottfried. I did the reset last year, it was tough but I learnt so much about how the food I eat affects me. Grains give me brain fog and make me forgetful, they also spike my blood sugars and make me want treats! I missed a period during the 21 day reset, I slowly reintroduced most things except caffeine, 2 weeks after the reset a had a cup of tea with a friend and my period come within hour. Just shows how much caffeine affects me! I hardly drink it now After lockdown I am now considering doing it again to get myself back to an even playing field again
Sara6 years ago
I have been a vegetarian for over 40 years (and almost a vegan for the last 5. I just had honey). I’m 44. The perimenopause has caused a sever intolerance to onion, garlic, chives, leeks. I struggle with acidic/rich foods too (tomatoes, citrus fruit, spices and chocolate and anything creamy). I also can no longer eat pulses (like lentils etc). This ended up with me being unable to eat any pre prepared vegetarian food. I lost 8lbs in weight in a month from lack of food and still felt terrible. My doctor told me I had to start eating fish and lean meat (the thought made me gag) or I would end up in hospital. I thought, if it’s between their life and mine, I choose my life. I reluctantly ate some fish and (to my surprise) the reflux wasn’t half as bad. I tried some organic, outdoor reared pork sausage and, again, I didn’t feel as bad as the vegetarian diet. I’m nowhere near 100% (chest pains and burnt throat) but bringing light meat and fish back into my diet is working for me (I genuinely thought I was dying. I still do occasionally but it’s getting easier). I think each individual is different. I hope you find something that works for you.
Fernanda6 years ago
Hi. May I ask which would be in your experience a very good probiotic supplement? Thank you.
Beta6 years ago
Kefir, or try goats milk or yogurt
Beta6 years ago
I am almost 50 And sometimes had to change I am very petite And work 9 hours daily as a housekeeper After I have my home, family and dog to look after I am on a program called ARBONNE I am on day 21 from the 30 day plan Lost almost 3 kg This plan is pushing to a good and healthy eating diet Plant base food But I am allowed eggs and organic very lean meat No sugar, no gluten, no lactose I feel great The only thing I still suffer are not sleeping well ( insomnia)
Clare6 years ago
Vegan for sure. I’ve been veggie for years and years but being vegan is definitely the way to go. I have far fewer symptoms than people I know who eat meat. It’s also good for so many other reasons and so easy these days.
Julie5 years ago
I am 51 and well along on the perimenopause journey. My diet change happened gradually I stopped eating pork, beef and processed meat like sausages and burgers at age 41. Since then I have allowed my diet to be guided by my body. Being mindful of what I eat and how it affects my body. Hot flashes (alcohol) meat (Ibs) sugar (low mood). So now I eat a pescatarian diet mostly veg, (broccoli and kale are great) fruit (avocado and blueberries) and oily fish (tuna and mackerel) twice per week. I have managed to get this far without HRT just managing diet and alternative therapies(Reiki and yoga). I would say diet is the number one tool for helping there is a reason they say you are what you eat. Love and blessings x
Julie5 years ago
Also forgot to say caffeine I found was my worst trigger so I cut out all tea and coffee 4 years ago. Herbal teas help a good deal.
Caroline Too5 years ago
When I quit alcohol my hot flashes ceased almost immediately, as well as the heart palpitations. I still get a bit warm sometimes after morning coffee, but nothing like I experienced with the booze. Otherwise, I’ve been vegan for about 10 years now, and although I have a fair amount of brain fog and mood swings, I cannot complain too much. Oh! And weight gain since starting peri menopause. ?. I’m currently focused on cutting out refined carbs and revising portion size.
Gypsy2 years ago
My questions is what type is snacks do some of you make and freeze, as well as buy to keep on hand?? I’ve been dealing with what I would compare to a blood sugar drop; dizzy, flush, sudden appetite, internal vibration. With summer coming we will be on the go a lot and I need to start carrying more food to battle the feelings so we don’t always have to cancel or shorten our plans bc I’m malfunctioning.