Are you having hot or cold flashes in the middle of the night? Do you wake up with sudden spikes in your body temperature causing you to sweat so much? Do you also get those chills that make you shiver after those hot flashes?
Perimenopause is a period in a woman’s life that causes all kinds of physiological changes. These changes signal the end of a woman’s menstruation.
According to the Clinical Obstetrics and Gynecology Journal, up to 90% of women will contact a healthcare provider to find ways to deal with the discomfort from perimenopause. They may complain of night sweats, severe cramps, vomiting, or even fainting.
Adopting a healthier perimenopause diet can keep the body on the right track. It can supply the organs with adequate nutrients, boost your immune system, and help the body during this transitional stage.
What Are the First Signs of Perimenopause?
Wondering what it is like to be a perimenopausal woman? Every woman experiences perimenopause differently. Some may notice it when their periods stop, while others can suffer symptoms for a very long time.
Studies published by the Journal of Women’s Health stated that this period comes with significant changes in a woman’s reproductive and hormonal system. One of the first signs of perimenopause is a hot flash, which affects most women.
The sudden sweat in the middle of the night can lead to countless sleepless nights and mood swings. You may have to get up at night to change the bedsheets and wipe your body from all the sweat. Feelings of depression and heightened anxiety tend to increase in perimenopause.
Body Changes During Perimenopause
When you enter the late stages of perimenopause, you might notice drastic changes in your body. These changes may come in the form of:
- Weight gain
- Bloated stomach
- Low blood pressure
- Physical exhaustion
- Heavy periods
- Breast tenderness
- Vaginal dryness
- Joint and muscle aches
- Dry skin
- Overactive bladder
Many women struggle with weight gain during perimenopause. The highs and lows of estrogen production have a huge impact on body composition and metabolism. The increase in weight tends to persist at approximately 1.5 pounds per year as women progress through their 50s.
Bloating may also turn into a frequent problem. The spike in estrogen is forcing the body to retain water, thus leaving you with a bloated stomach. Supplements for menopause belly fat, like Menoquil, can help alleviate this symptom.
Products such as these are specifically designed to ease the symptoms of hot flashes, mood swings, and help with weight gain. This proprietary formula supplies the body with nutritional and herbal supplements that are free of hormones.
Lifestyle Changes to Consider
To boost your physical and mental health, you may want to try a perimenopause diet, especially foods high in calcium, like kale, yogurt, and milk. They help maintain bone density, making you less likely to experience joint problems.
When you exercise regularly, you improve blood flow and heart health. Weight-bearing exercises, like running or walking, can give your legs and feet the support you need. To keep the mood swings in check, you might want to consider meditation, tai chi, or yoga.
As women navigate through perimenopause and address these lifestyle changes, they eventually transition into the postmenopausal stage. But what are the signs of coming to the end of menopause? Your menstrual cycle will end.
Since the body has adjusted to the new normal of your hormone levels, you may also experience a burst of energy, better focus, and sex drive. Other ending signs of menopause may include better sleep and restfulness.
Perimenopause vs Menopause
The menopause cycle of rebirth is a challenging journey that women experience as they transition from perimenopause into menopause.
Perimenopause is a prelude to menopause. It starts when the periods become erratic and highly unpredictable. In early perimenopause, your period may last for a week or more for several months.
Late perimenopause sets in when there’s a gap of at least 60 days between some periods. The hormones fluctuate and cause a range of symptoms, such as hot flashes. However, during perimenopause, even though the odds are low, a woman can still get pregnant.
Menopause comes after perimenopause. You’ve reached menopause when you’ve gone a full year without any menstrual bleeding. When the body stops ovulating and releasing eggs, it marks the end of a woman’s reproductive phase.
Symptoms and Causes of Perimenopause
Perimenopause is a natural process. It is caused by hormonal shifts in the body. The estrogen levels tend to fluctuate.
The symptoms of perimenopause can be subtle or intense. They vary from person to person. The most recorded signs include:
- Heavy flow
- Shorter or longer periods
- Hot flashes
- Mood swings
- Increased risk for vaginal or urinary infections
- Bladder problems
- Vaginal dryness
- Decreased fertility
- Reduced desire and sexual arousal
- Change in cortisol levels
- Sleep problems
Problems with sleep are not solely due to the menopausal transition, they might also be related to the aging process. Older adults often experience a change in hormone production as they age. These include changes in cortisol and melatonin levels.
The impact of these symptoms may intensify in the later stages of transition. For example, a woman who deals with depression tends to have more severe hot flashes and sleep disturbances.
Perimenopause Diet – What to Add to Your Diet
Countless women who get into perimenopause report that they are gaining a lot of weight in a short time without changing their eating habits.
Based on recent reports, 51.7% of women between the ages of 20 and 39 are overweight or obese. Whereas, 68.1% between 40 and 59 years old struggle with weight gain. The 40-59 age group also happens to coincide with the period of perimenopause.
As we grow older, we tend to lose muscle mass, while our bodies tend to store more fat. This drastic shift is what makes us vulnerable to metabolic disorders like diabetes and heart disease. A perimenopause diet can help with that.
With the right type of nutrients, you can provide what your body needs to stay healthy and curb the symptoms. To achieve the desired results, you should incorporate more of the following options.
During perimenopause, you may want to eat more protein to prevent weight gain and muscle loss. Research indicates that your body’s demand for protein is because your hormones are out of sync.
If you don’t meet your protein needs, you might end up consuming excess calories from other sources. Sticking to the typical highly processed Western diet during your menopausal transition can lead to overeating.
But making even small dietary changes can have a big impact. To do that, you can increase the proportion of protein in your daily diet by roughly 3% of your daily energy intake. Also, you should decrease your overall energy intake by 5 to 10% a day.
Protein-rich foods that can make an excellent addition to your perimenopause diet include legumes, beans, fish, turkey, and chicken.
2. Omega-3 fatty acids
Lower estrogen levels can lead to an increase in inflammation. Omega-3 fatty acids are linked to reduced inflammation and better cell health, studies show.
Another preliminary study indicates that omega-3 fatty acids could curb the symptoms of depression in women during the menopausal transition. This makes them a key component of overall health.
Foods packed with omega-3 include fish oils, fatty fish, flaxseed oil, chia seeds, walnuts, etc.
Fiber is here to balance your metabolism.
When you are in perimenopause, you are more likely to gain body fat. By consuming more healthy fiber, you are regulating the digestive process by picking foods that make you feel fuller for a long time. This reduces the risk of overeating.
A good choice of fiber-rich foods for your perimenopause diet may include avocados, quinoa, oats, apples, bananas, carrots, beets, broccoli, lentils, chickpeas, etc.
Calcium is critical for bone health.
According to the North American Menopause Society, getting enough calcium (when you also have enough vitamin D) has been proven to protect the bones and lower the chances of fractures in women going through perimenopause and postmenopause.
Some of the best food options for revamping your calcium intake include dairy, okra, kale, spinach, cabbage, watercress, etc.
What to Limit in Your Diet?
Your body may react differently to the food you eat. It’s important to pay attention to how your meals are affecting your stomach. But, overall, the perimenopause diet should limit the intake of saturated fats, sugar, highly refined carbs, and caffeine.
1. Saturated fats
Consuming fatty foods can raise the likelihood of heart disease, a condition that women are already vulnerable to during their midlife. High-fat foods, such as bacon, sausages, ghee, and lard, can lead to weight gain and worsen perimenopausal and menopausal symptoms.
2. Highly refined carbohydrates and sugar
If women eat refined carbs and sugar too much, their blood sugar can spike. When the blood sugar is too high, hot flashes occur. To prevent this, you might want to avoid white flour, white rice, cakes, pastries, muffins, etc.
You can still drink coffee during perimenopause, but in moderation. Drinking too much caffeine can worsen the night sweats and hot flashes. That’s because these symptoms occur when the blood vessels are affected. Caffeine can narrow the blood vessels.
Stay Healthy and Relieve Perimenopause Symptoms
If you start to experience weight gain in perimenopause or any other symptoms, you need to take better care of your body. The tips below can help you stay healthy and get the necessary relief.
- If you are a smoker, it’s best to quit.
- Start leading a more active lifestyle, preferably by doing daily exercises.
- Cut back on alcohol and caffeine.
- Enjoy more whole foods and meals high in quality protein and whole grains.
- Eat fresh fruits and vegetables as often as you can.
- Stay away from high-processed products, such as snack foods and fast foods. These foods lack minerals, vitamins, and fiber.
Are you tired of the relentless menopause symptoms? Then it is time to take control and experience the relief you deserve with Menoquil. The Menoquil menopause supplement is an excellent over-the-counter product that can alleviate the symptoms and balance the hormones.
This supplement can also give your bones the necessary nutrients and support your weight loss goals. It is a potent solution that is 100% safe and highly effective with regular use.
What foods are good for perimenopause hormones?
You should eat a versatile and healthy diet. For example, you must eat more foods like tofu, fortified milk, salmon, whole grains, dark leafy greens, and lean meat. Other options include beans, eggs, edamame, and quinoa.
How to lose perimenopause belly fat?
Try to pair your perimenopause diet with regular exercise. The more active you are, the sooner you can shed the excess pounds. Stress can also lead to weight gain. You must try to manage your stress to lose belly fat.
What type of diet is best for perimenopause?
Your diet should be packed with vitamins, minerals, and other nutrients. Pick dietary sources that will provide you with the right nutrients so your body can function properly.
What is the typical age for perimenopause?
Usually, women enter perimenopause between the ages of 40 to 44. However, this can be different for everyone.
What are the four phases of perimenopause?
Perimenopause has four distinct phases:
- Phase 1: At the onset of early perimenopause, your menstrual cycles may remain regular.
- Phase 2: The early menopause transition is characterized by irregular menstrual cycles.
- Phase 3: This is the late menopause transition. Gaps between your periods, which may extend to more than 60 days, are noticeable.
- Phase 4: The late perimenopause marks a culmination, which is 12 months from your last period.
When you reach perimenopause, food can be your best friend or your worst enemy. Many women underestimate the impact of perimenopause until they start experiencing symptoms or nutrient deficiencies.
Embracing a well-balanced perimenopause diet that prioritizes essential nutrients can make a significant difference in how you feel. Certain foods can even help you address specific perimenopause symptoms. These foods are high in protein, calcium, fiber, and omega-3s.
If you eat unhealthy meals like fast foods or processed products, keeping your body in good shape might be difficult. Be conscious of what your body is telling you, get a kickstart on lifestyle change, and beat the drawbacks of aging.