10 foods to relieve perimenopause symptoms
Perimenopause is the period before menopause when women experience irregular menstrual cycles. It usually begins around age 40 and lasts about five years. During this time, women may begin experiencing hot flashes, mood swings, night sweats, and other symptoms associated with menopause. We have 10 foods that help to relieve these symptoms.
Add these 10 foods to your diet for perimenopause symptom relief
Salmon is a great food choice for menopausal women. It contains omega-3 fatty acids, protein, vitamins B12 and D, iron, zinc, selenium, and vitamin K. Omega-3 fatty acids help reduce inflammation and improve mood. Vitamin B12 helps maintain brain function and nerve cells. Iron helps build red blood cells and keeps bones strong. Zinc aids in hormone production and immune system function. Selenium is necessary for thyroid function and may prevent cancer. Vitamin K supports bone health and prevents osteoporosis.
Spinach is rich in folate, fiber, lutein, and beta carotene. Folate is important for maintaining a healthy nervous system. Fiber is good for digestion and helps lower cholesterol levels. Lutein and beta carotene protect eyesight.
Broccoli is high in antioxidants and phytochemicals. Antioxidants fight free radicals and keep the body healthy. Phytochemicals have been shown to inhibit tumor formation and promote apoptosis (cell death).
Beans are packed with fiber, folate, and manganese. Manganese is important for bone density and muscle function. Fiber is good for digestive health and lowers cholesterol. Folate is important in preventing neural tube defects in babies.
Oatmeal is a great breakfast option for menopausal women. Oats are loaded with soluble fiber, which helps regulate bowel movements and reduces cholesterol. Soluble fiber also helps stabilize blood sugar levels.
Yogurt is a great snack option for menopausal women who want something sweet. It's full of probiotics, which aid in digestion and boost immunity. Probiotics also help balance hormones and strengthen the intestinal wall.
Nuts are a great snack option for those looking to add some extra nutrition to their diet. Walnuts are high in omega-3 fatty acids and monounsaturated fats. These fats help lower bad LDL cholesterol and increase good HDL cholesterol. Almonds are high in fiber and vitamin E. Pistachios are high in copper and manganese.
Eggs are high in protein, choline, vitamin B12, riboflavin, niacin, biotin, pantothenic acid, vitamin D, vitamin E, and vitamin K. Choline is necessary for liver function and fat metabolism. Riboflavin is necessary for the production of red blood cells. Niacin is necessary for the release of energy from food. Pantothenic acid is necessary for the conversion of fats and carbohydrates into energy. Vitamin D is essential for bone health. Vitamin E is an antioxidant that protects cell membranes from oxidative damage. Vitamin K is essential to blood coagulation.
Whole grains are high in fiber, complex carbohydrates, and antioxidants. Complex carbohydrates provide fuel for the body. Fiber helps lower cholesterol. Antioxidants fight damaging free radicals.
Berries are high in fiber, antioxidants, and phytochemicals. Fiber helps lower cholesterol, protect against diabetes, and prevent heart disease. Antioxidants fight harmful free radicals. Phytochemicals have been shown to inhibit tumor growth.