Perimenopause and Menopause: How Diet Can Help
Perimenopause and Menopause: How Diet Can Help
By Vanessa Manfredini | Biomedical Scientist and Future Nutritionist
Hot flashes, restless nights, changes in body and mood? 🌸 If you are in this phase (or getting close), know: it's a natural transition, but full of new experiences. And the good news is that diet can be a gentle ally on this journey. Come understand with me, with care! 🌿
"Menopause is not the end of anything. It's the beginning of a new chapter."
What is the difference between perimenopause and menopause? 🌸
Let's simplify. Perimenopause is the transition phase when hormones begin to fluctuate. It can last for several years and usually starts around age 35. Menopause is marked when a woman goes 12 months without menstruating. After that, post-menopause begins.
What changes in the body 🔄
The main character here is estrogen, which decreases. And it influences many things, so the body feels it in various ways:
😴 More disrupted sleep
💭 Mood swings
⚖️ Tendency to accumulate fat, especially in the belly
💪 Faster loss of muscle and bone mass
How diet can help 🌱
There is no magic formula, but some pillars make a big difference in this phase:
🦴 Calcium and vitamin D: essential for bone health, which becomes more fragile.
🥦 Fibers and microbiota: aid digestion, satiety, and body balance.
🫒 Good fats: important for hormones and heart health.
🚫 Less ultra-processed foods, alcohol, and excessive caffeine: they can worsen hot flashes and sleep.
What about phytoestrogens? 🌾
You may have heard of them. They are plant-derived compounds, present in soy and flaxseed, for example, that slightly resemble estrogen. Some studies suggest they may help with certain symptoms, but results still vary from person to person. It's worth talking to a professional before putting all your eggs in that basket.
"Taking care of yourself in this phase is an act of self-love, not vanity."
Did this content help you feel more supported? 💚
Tell me in the comments what phase you are in or what questions you have. Save this post and share it with all women experiencing this moment. Information is comfort, and no one needs to go through this alone! 🌹
With care and science, Vanessa 🌹
📚 Scientific References
Content based on recognized sources about menopause and nutrition. Main references:
- The Menopause Society (formerly NAMS), materials on perimenopause, menopause, and lifestyle.
- The American College of Obstetricians and Gynecologists (ACOG), guidelines on menopause.
- Literature on protein, calcium, and vitamin D for the preservation of muscle and bone mass in middle age.
The information is for educational purposes and does not replace consultation with health professionals. Decisions such as hormone replacement therapy should be individualized with a doctor. Science is constantly evolving.