Perimenopause is the body's natural transition into menopause, and certain health conditions become a greater risk during this time. Diet plays an important role in preventing chronic conditions such as heart disease, osteoporosis and excess weight. A healthful diet during perimenopause includes a variety of nutrient-dense foods and balances food with physical activity.
Perimenopause
Perimenopause can last two to eight years and marks the end of a woman's reproductive years. According to the Mayo Clinic, perimenopause is characterized by changes in estrogen levels and the menstrual cycle. Perimenopause usually begins during a woman's 40s but might occur as early as the mid-30s. A healthful diet is important during perimenopause because this time is associated with an increased risk of osteoporosis, heart disease and weight gain.
Heart Disease
The Mayo Clinic says that declining estrogen levels during perimenopause can lead to increases in low-density lipoprotein (LDL) cholesterol and decreases in high-density lipoprotein (HDL). High LDL and low HDL are risk factors for heart disease. A plant-based diet can benefit unhealthy cholesterol levels. Fruits, vegetables and whole grains are good sources of fiber and nutrients that fight against heart disease and other chronic conditions. They also contain phytoestrogens, substances that mimic estrogen and can reduce LDL and the risk of heart disease.
Perimenopausal women should reduce their intake of saturated and trans-fats like butter, lard and cream because they increase cholesterol and the risk of heart disease, heart attack and stroke. Healthy fats are unsaturated fats from olive or vegetable oils, nuts, avocados and fish. Proteins that are lower in fat and cholesterol include skinless chicken breast, fish, seafood, beans, legumes, soy and lean ground meat.
Osteoporosis
According to the Mayo Clinic, declining estrogen levels increase bone loss and the risk of osteoporosis. A diet that supports strong bones includes foods that are high in calcium and vitamin D. The University of Maryland Medical Center says foods high in calcium include low-fat milk, cheese, broccoli and calcium-fortified beverages. Vitamin D is synthesized by the body when exposed to sunlight, and it's in fatty fish and fortified cereals and milk. Other vitamins and minerals that support bone health include magnesium, potassium and vitamin K, which are abundant in fruits and vegetables.
Weight Control
Weight gain is common during perimenopause and middle age because of genetics, decreased activity levels, unhealthy diets, use of birth control pills or hormone replacement therapies and stress. A moderate reduction in total calories can prevent unwanted weight gain and support weight loss. The United States Department of Agriculture (USDA) says foods that support a healthy weight are fruits, vegetables, whole grains, low-fat or non-fat dairy products and lean proteins. Foods that can contribute to weight gain and should be limited or avoided include foods that are high in fat and added sugars like fast foods, processed foods, deep-fried foods, soda, candy, desserts and pastries.
Portion control is important for weight loss and maintenance because oversized portions can lead to excess calorie consumption. Women can decrease their portions by using smaller dishes and eating more slowly, using measuring cups or scales to portion food and sharing dishes when eating out.
Physical Activity
Physical activity is an essential part of weight maintenance and weight loss. Physical activity can also prevent osteoporosis-related bone loss and improve sleep and mood. The Mayo Clinic encourages perimenopausal women to exercise for at least 30 minutes per day. The USDA recommends 60 to 90 minutes of physical activity on most days of the week for weight loss.
