Premenopausal Diet

You are officially in menopause once you have not menstruated for 12 straight months. The transition period, termed perimenopause, can bring a number of changes triggered by drops in estrogen and other issues related to the general aging process. Your food choices during this time can impact your health in various ways. Talk to your doctor about any questions you may have about your diet.

Phytoestrogens and Menopausal Symptoms

Reduced estrogen levels contribute to many of the symptoms you may experience during perimenopause, such as hot flashes and vaginal dryness. Soy is a rich source of phytoestrogens, a weaker form than the estrogen present in the body. Including soy in the diet may mitigate some of these symptoms, according to an analysis of studies published in the January 2004 issue of the European scientific journal ‘’Maturitas.’’ A total of 10 trials met the criteria for analysis; some trials did not find any positive benefits, and the varied nature of the studies reviewed make it difficult to draw any firm conclusions. However, the evidence gleaned from the studies with positive results does suggest some benefit.
Aim for whole soy foods, such as soybeans, tofu and tempeh, rather than processed, mock-meat products loaded with sodium. Do not use soy supplements without talking to your doctor first; concentrated phytoestrogens might pose risks not present in whole foods.
Flaxseed is another food particularly rich in phytoestrogens. These nutrients are also present in pretty much any food of plant origin, such as fruits, vegetables, nuts and beans, though in smaller amounts.

Choosing the Right Carbohydrates

Your body uses the hormone insulin to move sugar, a form of energy, out of the bloodstream and into the cells. This hormone also promotes fat storage. Nurse practitioner Marcy Holmes, N.P., of the Women to Women Health Center explains that estrogen offers a degree of protection from the negative effects of high insulin levels, such as increased fat storage, and dropping levels during perimenopause make you more vulnerable to insulin’s negative effects.
Eating lots of refined carbohydrates and sugar, both of which cause the release of larger amounts of insulin, may exacerbate weight gain during this period. Choose whole-grain breads, pasta and rice over refined ones. Cut back on the obvious sugar-rich items, such as candy and soda, and limit your intake of foods high in natural sugars, such as fruit juice, dried fruits and starchy carbohydrates such as potatoes. Opt for whole fruits and eat plenty of non-starchy vegetables.

Preventing Heart Disease and Osteoporosis

In perimenopause, your risk for developing heart disease and osteoporosis increases, according to Jay Kaplan, Ph.D., whose research focuses on the effects of hormones on health. He reports that decreasing estrogen levels during this time accelerate bone loss and lead to hardening of the arteries.
Diet factors heavily into managing both of these conditions. To protect the bones, get plenty of calcium and talk to your doctor about whether to take a vitamin D supplement. For heart health, consume healthy fats such as those found in fish, flaxseed, nuts, seeds, olive oil and avocados, and cut back on saturated fats and trans fats.

Staying within Your Calorie Needs

In addition to declining estrogen levels, a gradually slowing metabolism also begins to really take its toll during this stage of life. By time you reach perimenopause, your body is not as forgiving of unhealthy eating habits as it was in the past. Ultimately, your daily calorie needs will depend on several individual factors, but the "Dietary Guidelines for Americans 2010" can offer some context. It reports women aged 31 to 50 need 1,800 to 2,200 calories daily, while women 51 and older require 1,600 to 2,200. The lower end of the range applies to women who are sedentary, while the higher range applies to more physically active women. Being physically active means walking more than 3 miles a day at a pace of 3 to 4 miles per hour, or an equivalent energy expenditure.