Perimenopause is the period of time when women begin to ovulate with less regularity. It is the time of life before women hit menopause. It can occur at any age, but typically starts when women are in their 40s. Symptoms of perimenopause vary from woman to woman, and may involve hot flashes, mood changes, difficulty sleeping, difficulty focusing and vaginal dryness. Making healthy changes to your diet can help relieve symptoms, according to Women's Health website.
Whole Grains
During this period of time, it is especially important that women make healthy food choices that they will be able to follow for the rest of their lives. Once women hit menopause, their risk of heart disease, osteoporosis, breast cancer and diabetes increases. When women begin perimenopause, they should replace all refined grain foods with whole-grains, says Today's Dietitian. Whole-grains contain high amounts of vitamins, minerals and fiber. Fiber in whole grains helps control hunger and may minimize mid-life weight gain, while also lowering blood cholesterol levels to reduce your risk of heart disease. Whole-grain foods include whole-wheat bread and bread products, whole-wheat pasta, brown rice, quinoa, barley, bulgur, popcorn and whole-grain cereals. Read the ingredient list of foods to find whole-grain items, whole wheat or another whole-grain should be the first ingredient listed.
Foods High in Phytoestrogens
Phytoestrogens are compounds found in plant foods, including whole-grains, legumes, soy foods, fruits, vegetables, nuts and seeds, that act like estrogen in the human body. Many of the symptoms related to perimenopause occur because of lower estrogen levels. Eating foods high in phytoestrogens may alleviate symptoms such as hot flashes, according to Today's Dietitian, although the scientific evidence is lacking. However, eating these foods seems to reduce LDL cholesterol and improve bone density. Foods highest in phytoestrogen include soy foods and flaxseed. Many women may consider soy supplements to provide phytoestrogen, but it is not recommended, according to the Women's Health website.
Foods High in Calcium and Vitamin D
Risk of osteoporosis increases once women hit menopause and in order to protect bone health, women need adequate sources of calcium and vitamin D in their diet. Milk and yogurt contains both calcium and vitamin D and makes a healthy food choice for perimenopausal women. To limit calorie and fat intake, women should choose nonfat milk and yogurt products. Other food sources of calcium include fortified orange juice and breakfast cereals, broccoli, tofu, spinach, salmon and sardines with the bones. Other food sources of vitamin D include fatty fish, eggs, margarine and fortified breakfast cereals.
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