The Perimenopause Plan: diet, remedies & lifestyle tips

low glycemic diet menopause perimenopause
perimenopause diet

Menopause is a natural part of aging that affects women in different ways. 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.

The good news is that there are many things you can do to manage these changes and keep yourself feeling great.

Perimenopause lifestyle recommendations


Exercise helps keep your body strong and healthy. You should exercise at least three times per week. If you have been inactive for a long time, start slowly and build up gradually. Start with just 10 minutes of walking each day. As you get stronger, increase the amount of time you spend exercising.


Sleep is important. Make sure you get enough sleep each night. Try not to stay awake late at night watching TV or surfing the internet. Get plenty of restful sleep each night. If you’re having trouble falling asleep at night, try some of these tips from the American Academy of Family Physicians.

• Avoid caffeine after noon

Keep your bedroom cool and dark

Limit alcohol intake before bedtime

Avoid watching television right before bedtime

Avoid using electronic devices such as smartphones, tablets, and computers right before bedtime

Stress Management

Stress management is vital. When you feel stressed out, try taking deep breaths and relaxing. Relaxing techniques may include listening to music, reading a book, meditating, or doing yoga.


Eat a balanced low glycemic diet. Include lots of fruits and vegetables. Eat whole grains instead of white bread. Drink lots of water. Avoid sugary foods and drinks. We share more on what to eat below!

Herbs & Supplements

Herbs and supplements help maintain good health. Take herbs daily. Use them regularly. Keep reading for our list of natural remedies you can add to your diet.


Massage relaxes tense muscles and increases circulation. A massage therapist can give you a great deal of relaxation.


Meditation calms the mind and reduces stress. Meditate before bedtime.

Relieve perimenopause symptoms with these 10 foods

  1. Salmon

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.

  1. Spinach

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.

  1. Broccoli

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).

  1. Beans

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.

  1. Oatmeal

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.

  1. Yogurt

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.

  1. Nuts

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.

  1. Eggs

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.

  1. Whole Grains

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.

  1. Berries

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.

Looking for menopause-friendly recipes? Get our free Low GI Starter Kit that includes a 7-day meal plan, simple recipes, kitchen staples checklist, and grocery list

Natural remedies for perimenopause

  1. Black Seed Oil

Black seed oil is known to have anti-inflammatory, antioxidant, antiseptic, and antibacterial properties. It is also known to help relieve menopausal symptoms.

  1. Evening Primrose Oil

Evening primrose oil is rich in omega-6 fatty acids, which are necessary for hormone production. It helps balance hormones and reduce hot flashes.

  1. Flaxseed Oil

Flaxseed oil contains lignans, which are phytoestrogens that may help ease menopausal symptoms.

  1. Maca Root

Maca root is known to increase libido and improve mood. It is also said to boost energy levels and enhance fertility.

  1. Red Clover

Red clover is high in iron and vitamin K, both of which are important for bone health. It is also known for its estrogen-like effects.

  1. Rosemary Leaf

Rosemary leaf is high in antioxidants and is believed to help fight free radicals. It is also thought to help alleviate anxiety and depression.

  1. Safflower Oil

Safflower oil is high in linoleic acid, which is good for heart health. It is also said that it relieves menopausal symptoms.

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