Menopause may not be high on your list of priorities in your 20s and 30s. But it’s better to start thinking about this now. Perimenopause, or the menopause transition (the end of the menstrual cycle), may begin in some women between the ages of 20 and 30. But most often this happens between 40 and 44 years. What to eat during perimenopause to feel good?
ContentWhat to eat in perimenopause: carbohydrates Eat more protein to protect muscle mass What to eat in perimenopause: healthy fats Protect your bones with vitamin D What to eat in perimenopause: foods with calcium
While we are more aware than ever of the need for adequate nutrition to support our menstrual cycle, we may not be as familiar with the foods that help the body prepare for perhaps its biggest hormonal changes. WomanEL will share with you the advice of sports nutritionist Renee McGregor on the optimal menu during perimenopause.
What to eat during perimenopause: carbohydrates< /h2>
“There are a lot of misconceptions about body composition during menopause,” says McGregor. These myths include “fighting change,” restrictive diets, and avoiding carbohydrates. Research shows that we “should do the opposite. Carbohydrate intake, especially for women who remain physically active, is critical not only for performance, but also for counteracting fatigue.”
And it's not just about body composition. “There is also a direct link between carbohydrate availability and thyroid function. When carbohydrate intake decreases, it can lead to downregulation of the thyroid and metabolism, which further affects body composition and energy levels. However, not all carbohydrates are created equal. And we recommend eating whole grains, fruits, vegetables and legumes. This should be a third of your daily intake.”
Eat More Protein to Protect Muscle
We tend to reach peak strength in our 30s. As a result, we naturally lose a little muscle mass every decade. But that doesn't mean you can't slow the decline or even get stronger.
“Research shows that any loss of muscle mass is directly related to a sedentary lifestyle,” McGregor explains. “Increasing your resistance training can have huge benefits as it has been proven to increase mass. This is also true during menopause.
Ensuring you have enough protein in your diet will also help prevent normal muscle loss. Research has shown that physically active women should aim to consume at least 1.2g of protein per kg of body weight per day. But they will likely need up to 1.6g per kg of body weight per day.” She also emphasizes that protein quality is important. It's best to use whole protein sources (eg eggs, yogurt, meat, fish).
What to eat during perimenopause: healthy fats
One of the most debilitating symptoms of menopause is brain fog. And all this fuzziness is due to decreased estrogen levels. By eating foods rich in essential fatty acids (olive oil, avocado, etc.), we can mitigate this decline. EPA and DHA play a huge role in supporting brain function while reducing inflammation and promoting the absorption of fat-soluble vitamins A, D, E and K.
Protect your bones with vitamin D
McGregor warns that many micronutrients are often overlooked. Iron, zinc, magnesium, iodine, calcium, vitamins B12 and D are critical for the proper functioning of muscles, bones, blood and metabolism.
“During menopause, bone health becomes a real concern. Decreased estrogen levels reduce protection. Getting enough vitamin D, calcium, and resistance training can help prevent further bone loss.”
What to eat during perimenopause: foods with calcium
As we age, our need for calcium actually increases. McGregor advises consuming more dairy products (milk, yogurt, cottage cheese), but says that if you don't eat dairy, there are other options such as fatty fish, tofu and green leafy vegetables.
“ However, plant sources contain much less calcium and are more difficult to absorb. A 100g serving of spinach will give you 99mg of calcium, compared to a 200ml glass of soy milk, which contains 240mg of calcium, and a 200ml glass of cow's milk, which contains 250mg of calcium.”
What else Are healthy fats important? They are often demonized, but we encourage you to learn about the real health benefits.