Guide to Eating for Perimenopause:

Nourishing Your Body During the Transition

Perimenopause can be a challenging time for many women, but making intentional changes to your diet can help you manage symptoms, support hormonal balance, and promote overall well-being. This guide will help you understand the importance of nutrition during perimenopause and how you can make the most of the food you eat to support your health.

1. Prioritize Plant-Based Whole Foods

A plant-based diet rich in vegetables, fruits, legumes, whole grains, and healthy fats offers a foundation for hormone support, overall health, and weight management. These foods are packed with fiber, antioxidants, vitamins, and minerals that help reduce inflammation, improve digestion, and regulate hormones.

2. Focus on Protein for Muscle and Bone Health

During perimenopause, muscle mass tends to decrease, making it essential to consume enough protein to support muscle repair, maintain strength, and keep bones strong. Protein helps reduce the risk of osteoporosis and prevents muscle loss. Aim for plant-based protein sources such as:

• Lentils

• Chickpeas

• Beans

• Tofu and tempeh

• Quinoa

• Nuts and seeds

For pescatarians, including protein-rich fish like salmon and mackerel can provide additional omega-3 fatty acids.

3. The Importance of Carbohydrates and Overall Calories

Carbohydrates are critical for energy, especially during perimenopause, when hormonal fluctuations may cause fatigue. Opt for complex carbs to provide sustained energy, support gut health, and balance blood sugar levels. Healthy sources include:

• Whole grains (quinoa, oats, brown rice)

• Sweet potatoes

• Legumes

• Fruits and vegetables

Ensuring you're eating enough overall calories is crucial. Under-eating can disrupt hormone balance, slow metabolism, and lead to muscle loss. Eating adequate amounts supports your body during this time of transition.

4. Incorporate Healthy Fats

Healthy fats are crucial for hormone production and reducing inflammation. Prioritize omega-3-rich foods and monounsaturated fats such as:

• Avocados

• Nuts and seeds (chia, flax, walnuts)

• Olive oil

• Coconut oil

Omega-3s, found in chia seeds and flaxseeds, help reduce inflammation, support heart health, and improve cognitive function.

5. Gut Health and Seasonal Foods

Gut health is essential during perimenopause as it affects everything from digestion to immune function. Incorporating seasonal foods that support gut health is important, especially as your body prepares for winter. In the colder months, focus on warming, nourishing foods like:

• Root vegetables (carrots, sweet potatoes, beets)

• Squashes and pumpkins

• Fermented foods (sauerkraut, kimchi, and kombucha)

• Dark leafy greens (kale, collard greens)

• Herbal teas (ginger, turmeric)

To further optimize digestion and nutrient absorption, consider using HER Digestive Enzymes and HER Probiotic to support a healthy microbiome and ensure optimal gut function.

6. Boost Your Immune System

A healthy gut plays a significant role in strengthening your immune system, which becomes increasingly important during perimenopause, especially as we head into winter. With the support of HER Digestive Enzymes and HER Probiotic, you can build a strong defense to ward off illness and maintain overall vitality.

7. Essential Vitamins and Minerals for Perimenopause

Certain vitamins and minerals are particularly important during perimenopause to support overall health, hormone balance, and ease the transition. Key nutrients include:

• Vitamin D: Supports bone health and calcium absorption, essential to prevent osteoporosis.

  • Sources: Fortified plant milk, sun exposure, supplements if needed.

• B Complex: Supports energy production, mood regulation, and cognitive health.

  • Sources: Whole grains, legumes, leafy greens, fortified foods, and supplements.

• Vitamin E: A powerful antioxidant that helps reduce inflammation and supports skin health.

  • Sources: Nuts, seeds, spinach, and avocados.

• Vitamin K: Essential for bone health and helps with calcium utilization.

  • Sources: Leafy greens like kale and spinach, Brussels sprouts.

• Calcium: Vital for maintaining strong bones, especially as bone density may decrease during perimenopause.

  • Sources: Leafy greens, almonds, fortified plant-based milk.

• Magnesium: Helps with muscle relaxation, sleep, and bone health.

  • Sources: Nuts, seeds, legumes, and whole grains.

• Omega-3 Fatty Acids: Help reduce inflammation and support heart and brain health.

  • Sources: Chia seeds, flaxseeds, walnuts, and algae-based supplements for vegans.

• Zinc: Supports the immune system and hormone production.

  • Sources: Pumpkin seeds, lentils, chickpeas.

8. Supplements to Support Your Journey

In addition to a nutrient-dense diet, supplements can help fill any gaps. Consider adding the following to your routine:

• HER Essentials Liver Support: Helps detoxify the body, promote hormone balance, and support overall liver health, which is crucial during perimenopause.

• HER Digestive Enzymes: Improve digestion and nutrient absorption.

• HER Probiotic: Supports gut health and immune function.

Sample Shopping List for Perimenopause

• Leafy greens (kale, spinach)

• Sweet potatoes and root vegetables

• Whole grains (quinoa, brown rice, oats)

• Legumes (chickpeas, lentils, black beans)

• Nuts and seeds (chia, flax, walnuts, almonds)

• Olive oil and coconut oil

• Tofu and tempeh

• Fermented foods (kimchi, sauerkraut)

• Herbal teas (ginger, turmeric)

• Avocados

• Seasonal fruits (apples, pears)

Conclusion

Perimenopause is a transformative time in a woman's life, but with the right diet and lifestyle choices, you can navigate the transition with more ease and grace. Focus on nourishing your body with whole, plant-based foods, staying active, and supporting your gut health to balance your hormones, maintain energy, and protect your bones.

If you'd like more personalized guidance, our Restorative Program offers a proven 3-step approach to help balance your hormones, restore gut health, and achieve your health goals.