A perimenopause diet may be more important than you think during your transition through menopause and beyond. Eating nutritious foods and taking the right supplements keeps you healthy and helps reduce unpleasant symptoms associated with perimenopause, which is the transitional period through menopause.
What Causes Perimenopause Symptoms in Women?
The symptoms you may experience when transitioning through menopause are often a result of hormone fluctuations. As women age, their estrogen, progesterone, and even testosterone levels often decrease. Many symptoms of perimenopause can feel unpleasant, but a healthy diet and lifestyle may help reduce or eliminate them.
What Are the Symptoms of Perimenopause?
Hormone changes associated with perimenopause can lead to unpleasant symptoms, such as:- Hot flashes
- Weight gain
- Mood swings
- Night sweats
- Sleeping problems
- Irregular menstrual periods
- Bladder problems
- Vaginal dryness
- Loss of bone density
Some of these symptoms can last during the entire transition through menopause and beyond. Perimenopause generally begins in a woman’s mid- to late 40s and lasts about four years before her periods stop entirely and she officially reaches menopause.
What Is a Perimenopause Diet?
A perimenopause diet is a healthy way of eating that’s appropriate for women in their mid- to late-40s who are going through perimenopause. Following a perimenopause diet helps you meet your body’s nutritional needs, may lower your chronic disease risk, and might reduce the incidence or severity of perimenopausal symptoms.
Which Foods Should I Eat During Perimenopause?
Eating certain foods and taking dietary supplements may help ease symptoms associated with perimenopause and menopause. Foods to eat when following the Hallelujah Diet, a plant-based diet that helps protects you such from symptoms and disease, include:
- Fresh fruits
- Fresh vegetables
- Legumes
- Nuts
- Seeds
- Organic whole grains
- Plant oils
- Avocados
- Magnesium-rich plant milks
- Fish or algae oils
The Hallelujah Diet is designed to optimize your health, reduce disease, and allow you to look and feel your best throughout your lifespan—especially during perimenopause and beyond. The diet focuses on eating 85% raw foods and 15% cooked plant-based foods. When participating in the Hallelujah Diet program, you’ll receive expert guidance, individualized meal plans, and recipes that make plant foods tastes more delicious than ever. Drinking water often throughout the day enhances overall health and wellness and helps you achieve or maintain a healthy body weight during perimenopause. Mayo Clinic suggests women drink at least 11.5 cups of water daily to maintain hydration and optimize health. This amount includes the water you consume from fresh fruits and veggies.
How Should I Fill My Plate?
Knowing how to fill your plate is just as important as eating perimenopause diet foods to ease symptoms and maximize your quality of life. As a guideline, fill:
- Most of each plate with fresh fruits and veggies
- Add on a serving of plant protein foods like legumes, nuts, seeds, and plant milks
- Add on a serving of organic whole grains and healthy fats
When following the Hallelujah Diet to reduce perimenopause symptoms and lower disease risks, aim to eat at least 10 servings of fresh fruits and vegetables daily. Fiber is an important nutrient for women of all ages, and plant-based foods are loaded with this essential nutrient. Today’s Dietitian recommends perimenopausal women consume at least 25 grams of fiber daily from seeds, fruits, and other fiber-rich plant sources. This is very easy to achieve following our plan.
Which Foods Should I Avoid?
Avoid certain foods to keep perimenopausal symptoms and chronic disease risks at bay. Foods to steer clear of include:
- Red meat
- Processed meats
- Other processed foods
- Dairy foods
- Non-organic, processed soy products
- Caffeine
- Alcohol
- Canned fruits and vegetables
- Canned soups
- Sweets
- Added sugars
- Butter and margarine
Choose whole, fresh, organic foods in place of processed, canned, and cooked foods, when possible, and say no to foods from animal sources.
Should I Take Supplements?
Taking dietary supplements helps you meet daily nutritional needs, even when following a more nutrient-dense plant-based meal plan. Taking Halleluiah diet supplement Luminology Balance, a formula specifically designed to ease perimenopause symptoms in women, may help improve your quality of life. The reason Luminology Balance is beneficial for perimenopausal women is that this supplement contains:
- MacaPure®, an ingredient that supports hormone balance and reduces stress
- Vitex berry to normalize menstrual periods
- DIM to reduce excess estrogen
- Phytosterols to promote progesterone production
- Vitamin B6 to enhance the immune system
- Zinc to boost antioxidant defense
- Yucca to increase fat-soluble ingredient absorption
Luminology Balance is clinically proven to reduce perimenopausal symptoms in women—especially those suffering from sleep disturbances, mood swings, irregular periods, and PMS. Instead of taking medications for perimenopause, reap symptom relief the natural way, as God intended, by following the Hallelujah Diet and taking Hallelujah Diet supplements!
