Perimenopausal Diets

What is Perimenopause?

Menopause is a term that refers to the permanent end of menstruation, and is the result of ultimate decline of sex hormones (estrogen, progesterone and others) produced in the ovaries. Perimenopause marks the transitional period that leads up to menopause as those hormonal shifts begin to take place. It signals the natural and normal ending of one's reproductive years, and encompasses the years leading up to menopause - anywhere from two to ten years - plus the first year after your final period. It typically begins in a woman's late 40s but can start in the 30s as well. For some women, this time period can last only a few months, whereas in others it can last several years. The average length of time for perimenopause is about four years.

What are the symptoms?

As hormone levels fluctuate widely and begin to decrease, a number of symptoms may start to emerge, although their presentation and severity varies greatly from woman to woman. The most common perimenopausal symptoms are hot flashes, difficulty sleeping, vaginal dryness, irritability, mood swings and headaches. As ovulation becomes erratic, menstrual irregularity can manifest as a change in the intervals between periods; blood flow, breast tenderness, and mood. Women may skip some periods or have menstrual cycles in which they do not ovulate.

If menopause is defined by a single event (a woman’s last period), perimenopause refers to the time before menopause (anywhere from 2 to 10 years) during which the ovaries begin reducing hormone production. The result is fluctuating levels of the hormones estrogen and progesterone, which can set off emotional changes ranging from mild to mentally unhinged.

Diet is a huge factor in how perimenopausal and menopausal women feel and act.Weight gain is often associated with menopause. Women need to be careful of their diet as certain foods can worsen menopause symptoms. Research shows that what women eat can either quell or exacerbate just about every menopausal symptom from hot flashes and night sweats to mood swings and weight gain,
One should have a balanced diet with good nutrition. Have lots of milk and milk products for the calcium in it for your healthy bones. Include proteins in your daily diet. Soyabean, paneer, eggs, chicken, fish, Are all good sources of protein. Protein gives energy and helps to keep your weight in check. Having enough iron intake is also essential for menopause women. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. If you feel like having something sweet, you can snack on some fruits or nuts. Eat complex carbohydrates than simple sugars.

Include 3-4 servings of fruits and vegetables, especially green leafy vegetables in your diet so that you provide enough vitamins, minerals and fiber to your body. Restrict sugar &salt intake and maintain a healthy weight. Drink lots of water and engage in some light physical exercises and Ayurvedic Herbs regularly to keep your metabolism active and weight under control.

You can try some of the recipes below to ease your symptoms and satisfy your taste buds -

Cauliflower Tomato Salad
Ragi Dosa


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