During perimenopause, your body starts its transition into menopause. This can last from two to eight years, plus the first year following your final period, according to the Mayo Clinic. Hormonal changes in your body can cause physical symptoms. You may have night sweats, hot flashes and mood swings, according to University of Maryland Medical Center. Other symptoms can include menstrual irregularity, bone loss, change in cholesterol levels and vaginal and bladder problems. Many diets purport to help women through this time and minimize symptoms.
Natural Estrogen Diet
"The Natural Estrogen Diet" focuses on incorporating plant-based estrogens into your regimen. This diet was created by family physician Lana Liew and nutritionist Linda Ojeda, also author of "Menopause without Medicine." The theory is that these natural estrogens will reduce your menopausal symptoms. Many of the recipes presented for this diet are soy-based. Some scientific evidence suggests consuming soy-based foods may reduce certain symptoms such as hot flashes. During perimenopause, your estrogen levels decline during a period of years, according to UMMC, which can lead to night sweats and mood swings.
Before The Change
In "Before the Change," nationally known nutritionist Ann Louise Gittleman advocates consuming certain "peri-zappers" to alleviate your symptoms along with limiting carbohydrates, upping fiber, drinking adequate water, swapping trans and saturated fats for healthy fats and consuming adequate protein. Gittleman's zappers include flaxseed oil, black currant seed oil, zinc, magnesium and multivitamins. Lifestyle changes such as incorporating exercise, detoxification and reducing stress are key to this plan as well. According to UMMC, exercise can improve mood during peri-menopause and menopause, and can also reduce hot flashes. Weight-bearing exercise such as walking also helps keep your bones strong, which protects against osteoporosis, a risk for post-menopausal women.
All Natural Menopause Diet
"The All Natural Menopause Diet," which was developed by Dr. Adam Balen of England's Leeds General Infirmary and Theresa Cheung, also the author of "The Lemon Juice Diet," is meant to take you from perimenopause through menopause. This diet also emphasizes addressing stress and exercising and detoxifying along with nutrition. The plan calls for three healthy meals per day plus two snacks, notes the Diets in Review website. Women are encouraged to eat organic veggies and fruits, and wild-caught as opposed to farm-raised fish. The authors also advocate consuming foods that have natural estrogen, avoiding those that inhibit estrogen, limiting carbs to 7 g per snack and 15 g per meal, eating flax and drinking eight glasses of water daily. UMMC also recommends eating a healthy and balanced diet, which helps keep cholesterol in check and avoid weight gain, to reduce risk for complications during menopause. Stress reduction also is helpful during perimenopause, according to the Mayo Clinic.
References
- University of Maryland Medical Center: Menopause
- Mayo Clinic: Perimenopause
- "The Natural Estrogen Diet"; Lana Liew and Linda Ojeda; 1999
- "Before the Change:" Ann Louise Gittleman; 1998
- Diets in Review: The All Natural Menopause Diet
