Perimenopause typically begins about eight to 10 years before menopause and involves the slowdown of a woman's reproductive system. During perimenopause, the ovaries begin to shut down production of eggs and your body reduces production of reproductive hormones, such as estrogen and progesterone. Because of the hormone changes, perimenopause can cause a wide range of unpleasant adverse health effects. Nutrition can play a role in reducing the severity of the symptoms of both perimenopause and menopause. Talk with your doctor about nutrition for perimenopause to make sure you are getting all the nutrients you need.
Vitamins
Certain vitamins can help reduce the severity of some of the symptoms associated with perimenopause. According to a study published in December 2004 in the journal, "Pharmacological Research," vitamin D supplementation in perimenopausal women helps prevent bone loss associated with perimenopause. Vitamins C and E are antioxidants that defend your body against cellular damage caused by a change in your hormonal balance. The Texas Medical Center states that vitamins A, B-6, C, D and E may help control mood swings during perimenopause and menopause.
Minerals
Certain minerals can also have a protective effect on your body and ease the transition from high estrogen levels to naturally lower levels. The Cleveland Clinic states that iron and calcium are the two most important minerals for women during perimenopause. Calcium and iron serve multiple roles in your body and contribute to the production of enzymes and hormones which can ease some menopausal symptoms, such as high blood pressure, bone loss and fatigue.
Trigger Foods
According to registered dietitian Leslie Beck, it is important for women going through perimenopause to avoid trigger foods, which can worsen symptoms in many women, including hot flashes, insomnia and mood swings. Beck recommends avoiding foods and beverages that contain stimulants such as caffeine, which can trigger hot flashes and insomnia. Alcohol and overly spicy foods may also contribute to menopausal symptoms.
Isoflavones
Isoflavones are plant estrogens in soybeans and many soy-based products. According to a study published in July/August 2000 in "Menopause," isoflavones have a significant positive effect on the symptoms of menopause. As plant estrogens, isoflanones have a similar structure to your body's natural estrogenic hormones, although their effect on your body is much weaker than your own estrogen. By mimicking estrogen, isoflavones may help balance your hormones and replace some of the estrogen lost during perimenopause and menopause.
References
- PubMed Health: Menopause
- "Encyclopedia of Nutritional Supplements"; Michael T. Murray; 1996
- "Pharmacological Research"; Effect of Supplementation of Calcium and Vitamin D on Bone Mineral Density and Bone Mineral Content in Peri- and Post-Menopause Women; A Double-Blind, Randomized, Controlled Trial; N. Di Daniele, et al.; December 2004
- Cleveland Clinic: Menopause: Staying Healthy Through Good Nutrition
- LeslieBeck.com; Nutrition Strategies for Managing Perimenopause; May 2002
- "Menopause"; The Role of Isoflavones in Menopausal Health: Consensus Opinion of The North American Menopause Society; July-August 2000
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