Diet gun

Perimenopause is the natural transition period towards menopause, where the ovaries begin to reduce the production of hormones (mainly estrogen), causing changes in the menstrual cycle (less frequent or irregular periods) and symptoms such as hot flashes, sleep disturbances, fatigue, vaginal and bladder problems, changes in sexual function, decreased fertility, possible changes in cholesterol levels, mood changes, and lasts from a few years to possibly a decade, starting around age 40.

Saturated Fat

High intake of saturated fat is a potential risk factor for cardiovascular disease due to its role in raising cholesterol and low-density lipoprotein (LDL) levels and promoting both atherogenesis and inflammation.

Avoiding saturated fats (found primarily in animal products such as red meat, butter, cheese and full-fat dairy, in processed foods such as sweets, biscuits and all prepared ready meals, but also in certain vegetable oils such as coconut oil and palm oil) and where possible replacing them with polyunsaturated fatty acids such as olive oil, is associated with improved cardiovascular outcomes and a reduced risk of cardiac complications.

Fiber

Menopause has been linked to potential negative effects on gut health, with sex hormones and aging playing a role in the microbiome.

Ovarian aging is associated with less diversity in the gut microbiome, which can be improved by a diet that includes adequate fiber. In addition to improving gut outcomes, adequate fiber may be protective against other complications, including cardiovascular disease, obesity, and metabolic disorders.

Fiber is found in all plant foods, such as fruits, vegetables, legumes, whole grains, and nuts and seeds.

Alcohol

Alcohol has been associated with vaginal dryness and night sweats, while contributing to weight gain and bloating, and can also increase anxiety and irritability.

Evening alcohol should be limited, as it negatively affects sleep and rest.

Calcium and Vitamin D

The decline in estrogen associated with ovarian aging has been linked to increased bone loss, putting women at greater risk of osteopenia and osteoporosis after menopause.

During perimenopause, it is an appropriate time to intervene in order to prevent degenerative bone diseases in the future.

To prevent bone loss due to the decline in estrogen, women need approximately 1200-1500mg of calcium daily.

If a woman does not eat any dairy products, she gets about 400-500 mg of calcium from her diet.

A cup of milk has about 300 mg of calcium, 200 g of yogurt has about 350 mg of calcium, 30 g of parmesan (2 tablespoons) has about 400 mg of calcium, 30 g of gouda or edam has about 240 mg of calcium.

Vitamin D is vital for bone health, as it helps the body absorb calcium. Its deficiency leads to reduced calcium absorption even if the calcium intake in our body is high.

Foods that contain vitamin D are:

Fatty fish such as mackerel (300 IU/100 gr), salmon (250-650 IU/100 gr), herring (220 IU/100 gr), sardines (300 IU/100 gr), tuna (240 IU/100 gr), egg yolk (30 IU/yolk) and mushrooms (40-120 IU/100 gr).

Cod liver oil has a very high amount of vitamin D, 1300 IU/1 tablespoon.

Vitamin E

Vitamin E can reduce both hot flashes and vaginal dryness.

Natural sources with high vitamin E content are: Sunflower seeds, almonds, hazelnuts, walnuts, spinach, olive oil, kiwi, mango, pomegranate, avocado, salmon, trout.

Source of the article

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