MAB ReviewedYour Perimenopause Diet Questions Answered
Discover how nutrition can ease perimenopause symptoms and support hormonal balance in this expert Q&A. Learn what to eat — and what to limit — to help manage hot flashes, mood changes, sleep issues, and more during the transition to menopause.
Written by Simona Byler
Reviewed by Dr. Jaclyn Piasta
Monarch Health
We all know that healthy eating brings enormous benefits to our overall health and well-being. But did you know that eating a balanced diet can also help ease your perimenopause and menopause symptoms, including hot flashes, night sweats, and sleep disturbances ?
Wondering what “healthy eating” really means, which dietary habits can help reduce your risk of serious conditions, and how to keep track of it all? Read on as we discuss these details and how tracking your food intake can help.
What’s important in a perimenopause diet?
The menopause transition can take a serious toll on your physical health. Cardiovascular disease, metabolic health issues such as diabetes and high blood pressure, obesity, and osteoporosis all become more prevalent during menopause .
However, adopting a healthy lifestyle with proper nutrition can reduce your risk of developing these conditions or improve them if they’re already present . Let’s discuss which diets, nutrients, and supplements may benefit perimenopause health the most.
Does the Mediterranean diet help with menopause?
The Mediterranean diet, which prioritizes plant-based foods over red meat and processed foods, can help combat the changes in body weight and body composition that are common during the menopause transition . A 2022 research review found that sticking to this diet was associated with lower body mass index (BMI) and belly fat mass . Besides weight management, the Mediterranean diet may also help :
Maintain muscle mass
Support bone health
Prevent cardiovascular disease
Lower “bad” cholesterol
Lower blood pressure
Control blood sugar
The Mediterranean diet is full of antioxidants and anti-inflammatory foods, including :
Whole grains
Fruit and vegetables
Healthy fats, such as olive oil
Nuts and legumes
How much protein should I eat during menopause?
During the menopause transition, you begin to lose muscle mass and strength more quickly . This can make it difficult to complete your daily tasks and increase your risk of falls and bone fractures .
Eating enough protein during peri- and postmenopause is essential for maintaining muscle mass, function, and power . Observational studies and the Women’s Health Initiative study found that higher protein intake was associated with :
A 32% lower risk of frailty
Improved physical function
More lean body mass
The recommended daily amount (RDA) of protein is 0.8 grams of protein per kilogram—or 0.36 grams per pound—of body weight each day . Tracking your daily protein intake can help you understand if you’re reaching this target or how much you can add.
How many calories should I eat during menopause?
Maintaining a healthy weight is a challenge for many menopausal women. Reducing the number of calories you eat each day can help you manage your weight, but always speak with your healthcare provider before beginning a new diet regimen.
When looking to lose weight, the American Heart Association and American College of Cardiology recommend that women :
Eat 1,200-1,500 calories per day, or
remain in a 500-750 calorie deficit each day.
Diets with less than 1,200 calories per day may increase your risk of nutrient deficiencies and aren’t sustainable long term . Tracking your calories can help you understand how much you’re eating each day, and whether you could benefit from dietary changes.
Remember that weight management during peri- and postmenopause is much more important than the numbers on a scale. Cardiovascular disease is the leading cause of death among postmenopausal women, and maintaining a healthy weight can help lower your risk .
What’s with vitamin D, omega-3 fatty acids, and other nutrients?
Eating a diet based on fruit and vegetables, lean meats, and whole grains can help make sure you’re getting the nutrients you need. However, certain vitamins and micronutrients are especially important for peri- and postmenopausal health, including:
Vitamin D: Found in milk, sardines, salmon, and tuna, vitamin D helps maintain bone health, alleviate metabolic syndromes, and reduce depressive symptoms .
Omega-3 fatty acids: Found in fish and other seafood, omega-3 fatty acids help increase insulin sensitivity, prevent cardiovascular disease, and reduce depressive symptoms .
Antioxidants: Vitamin A, C, and E are all antioxidants, which may help lower harmful cholesterol, blood sugar, and oxidative stress .
B vitamins: These vitamins play an important role in the nervous system and help prevent cognitive symptoms and decline .
Sharing your food tracking data with your healthcare provider can help them understand your dietary habits and make recommendations if there are any gaps in your nutrition.
Can nutrition help ease my perimenopause symptoms?
Everyone’s experience with menopausal symptoms is unique, often changing from one day to the next. However, diet and nutrition may have a large impact on your symptoms and their severity.
A 2021 research review looked at 73 studies to understand the relationship between diet and menopausal symptoms. They found that :
Postmenopausal people who ate a diet of vegetables, fruits, whole grains, and unprocessed foods typically had less severe mood symptoms, hot flashes, night sweats, sleep disorders, and urogenital symptoms.
Diets full of processed foods, fried food, saturated fat, sweets, and sugary drinks were associated with more severe mood swings, sleep disorders, hot flashes, and night sweats.
Tracking your food intake can also help alleviate your symptoms. A study of over 4,000 peri- and postmenopausal women in the UK found that :
Participants saw an improvement in menopausal symptoms, especially psychological and physical symptoms, after they started tracking their diets with an app.
Healthy lifestyle changes, such as diet and regular physical activity, can help make many menopausal symptoms more bearable. Tracking your food intake can help you understand your nutrition today and how to improve it for tomorrow.
Tips for sticking with your healthy diet
Learning about how diet can help you manage your perimenopausal symptoms is one thing—sticking with a healthy diet is another. However, remember that healthy eating is a lifelong journey!
One day of poor nutrition isn’t going to make or break your health; consistency over time is key. Tracking can help by acting as a gentle reminder to commit to your nutrition goals over the long term, even if today didn’t go as planned.
Tracking your nutrition can also help you spot patterns in your eating habits and how they may affect your symptoms and overall well-being. For example, if after a few months of tracking you notice that meeting your daily protein intake goals helps you feel more physically fit, that insight can motivate you to continue prioritizing your diet.
To make the most of your tracking data, be sure to share it with your healthcare provider. They can help assess your nutrition needs and exercise habits, and how they may relate to your menopausal symptoms.
Talking with your provider about nutrition
Even if you’ve read every blog out there about “the best” perimenopause diet, nothing beats having an open and honest conversation with your clinician/provider or a registered dietician about your nutrition. Sharing your food tracking details and bringing up your concerns can help get the conversation started.
Consider opening with these topics at your next appointment:
I’ve tracked my food intake and exercise over the last few months, and I’d like to get your opinion on my data to see how I’m doing.
I know that weight gain and loss of lean muscle mass are common in menopausal women. Can we discuss some specific strategies I can focus on to help prevent these issues?
I’m interested in taking some supplements to round out my nutrition. Are there any specific supplements or vitamins you recommend I take and brands you trust?
DISCLAIMER
This article is intended for educational purposes only, using publicly available information. It is not medical advice, and it should not be used for the diagnosis, treatment, or prevention of disease. Please consult your licensed medical provider regarding health questions or concerns.
Want support through the transition?
Sign up for early access to Amissa and stay informed as we grow.