Perimenopause Weight Loss: Diet & Vitamin Guide

Struggling to cope with the hormonal upheaval of perimenopause? Symptoms like hot flashes, irregular periods, and vaginal dryness can make this transition feel overwhelming. While there are many coping strategies to navigate this hormonal rollercoaster, one of the most natural, simple, and effective approaches is adopting a supportive perimenopause diet. 

Perimenopause is the phase leading up to menopause, marked by hormonal ups and downs that can significantly impact your body and mood. Although healthy eating is advisable at any age, it becomes even more essential during this time. But don’t despair, in this blog, we will walk you through the best foods to eat during perimenopause, what to limit, and how to maintain a healthy weight. 

Why does diet matter during perimenopause?

Perimenopause is a natural process of ageing experienced by women. The severity, intensity, and frequency of the perimenopausal symptoms can vary from person to person, and for some, the experience might be particularly challenging. What many don’t realise is that small dietary tweaks can make a world of difference and help you counter these symptoms with ease and support. 

Adopting a nutrient-dense perimenopause diet not only helps counter certain perimenopausal symptoms but also offers long-term health benefits. It can also support brain health and reduce the risk of conditions like metabolic syndrome, cardiovascular disease, osteoporosis, and obesity. 

Your gut microbiome also plays a crucial role in maintaining health during perimenopause. A gut microbiome is a community of microorganisms that aids in digestion, nutrient absorption, immune regulation, and even communicates with the brain, influencing mood, appetite, and stress response. Consuming a diverse, healthy, and fibre-rich diet is pivotal for nurturing a healthy and thriving microbiome.

Best foods to eat during perimenopause

Research supports the idea that plant-based, nutrient-dense diets can significantly alleviate symptoms like hot flashes, brain fog, and anxiety during perimenopause. A healthy perimenopause diet can greatly influence your quality of life in terms of physical, mental, and sexual health. 

So, we have funnelled down the essentials: the key foods to eat during perimenopause. 

• Fibre: Foods rich in fibre, like quinoa, chickpeas, almonds, pears, Brussels sprouts, black beans, and flaxseeds, help regulate digestion, support a healthy gut microbiome, and maintain a healthy weight. 

• Protein: During perimenopause, your body naturally starts losing muscle mass while tipping the fat. Including moderate amounts of protein in each meal becomes essential for strength, metabolism, and hormone regulation. Good sources of protein include tofu, eggs, nuts, seeds, fish, soy, lentils, and legumes. 

• Vitamins for perimenopause: As oestrogen levels start plummeting, the risk of osteoporosis increases, which can cause weak and brittle bones. During perimenopause, it is important to include foods rich in calcium and vitamin D, like dairy, green leafy vegetables, soybeans, and fish. These are the vitamins for perimenopause that help improve the immune system and nourish bone and muscle health. 

• Omega-3 fatty acids: Omega-3 fatty acids help stabilise blood sugar levels and support cognitive function. They also aid in managing symptoms of perimenopause, like night sweats and depression. Great sources include fish, salmon, flax seeds, chia seeds, avocados, and walnuts. 

• Phytoestrogen: These are naturally occurring compounds in plant-based foods that share structural similarities to oestrogen produced by the body. Foods rich in phytoestrogens like tofu, flaxseeds, lentils, and sesame seeds interact with the oestrogen receptors in the body and mimic some of their effects, offering natural hormonal support. 

• Water: Staying well-hydrated is crucial for maintaining overall health during perimenopause. You can boost hydration not just through water but also with herbal teas, infused water (lemon or mint), and water-rich foods like cucumbers, watermelon, and lettuce. This can enhance your hydration levels and alleviate symptoms like dehydration, fatigue, and hormonal imbalance. 

• Whole grains: Whole wheat bread, brown rice, barley, and quinoa are some examples of whole-grain carbohydrates. These carbs are identified as major sources of fuel that energise your body when paired with nutrient-dense foods. Its slow burn makes it an ideal choice for stabilising blood sugar levels. 

Perimenopause diet plan: What to include & what to avoid

A well-balanced diet for perimenopause should be diverse, full of nutrients, and high in fibre, healthy fats, and lean proteins. Along with healthy lifestyle habits, your food choices play a crucial role in managing perimenopausal symptoms. However, certain foods can exacerbate the symptoms; it is best to limit or avoid them during this transition phase. Some of them have been listed below: 

• Ultra-processed foods: Snacks like potato chips, fried foods, doughnuts, etc, may give you momentary happiness but often lead to sudden energy slumps. These processed foods are typically high in sodium, added sugars, and preservatives: ingredients that cause water retention, bloating, and inflammation.

• Spicy foods: If you love a spicy curry or a zingy chilli, it might be time to dial it down. Spicy foods are known triggers for hot flashes and night sweats, common during perimenopause. Capsaicin, the compound responsible for the heat, can also irritate the stomach lining, potentially leading to indigestion, gut imbalance, and bloating. 

• Alcohol: Excessive consumption of alcohol can raise levels of stress hormone cortisol, disrupt your sleep, worsen mood swings, and sometimes even lead to weight gain. 

• Fatty foods: Foods high in trans-fat (one that raises the levels of bad cholesterol), such as potato chips, crisps, doughnuts, are all thought to reduce serotonin (the happy hormones that stabilise your mood). This can lead to low cognitive function, depression, low mood, and memory problems, especially during perimenopause. 

Perimenopause & weight gain: How diet helps

Women tend to gain weight as they age, especially during perimenopause, but shedding those extra kilos isn’t impossible. With a personalised diet tailored to their changing needs, weight loss is achievable. Additionally, the metabolic rate slows down with age, making it harder to maintain weight with the same lifestyle habits. Therefore, it becomes essential to adjust the diet, increase physical activity, and prioritise quality sleep to manage weight effectively. A balanced diet for perimenopause should include healthy fats, lean proteins, whole grains, and nutrient-rich foods.

It all comes down to your lifestyle

The simple key to managing perimenopause lies in your lifestyle choices. Embracing change, especially when it comes to perimenopause and diet, is essential for a healthier future. A well-balanced, fibre-rich diet that includes a variety of vegetables, fruits, whole grains, legumes, nuts, seeds, lean proteins, and healthy fats can help alleviate many perimenopausal symptoms. Equally important is understanding how your body responds to different foods and tailoring your diet to support your unique biology.

Frequently Asked Questions

1. Can diet really help manage perimenopausal symptoms?

Yes! A balanced, nutrient-rich diet can ease common symptoms like hot flashes, brain fog, mood swings, and poor sleep. 

2. What are the best foods to eat during perimenopause?

Focus on whole grains, lean proteins, healthy fats (like omega-3s), fruits, vegetables, and calcium-rich foods. These help regulate hormones, stabilise blood sugar, and support bone, brain, and heart health.

3. Are there any foods to avoid during perimenopause?

Yes, try to limit processed foods, added sugars, caffeine, alcohol, and fried or fatty foods, as they can worsen symptoms like hot flashes, sleep disturbances, and mood changes.