8 Healthy Foods for Manageable Peri-Menopause


Peri-menopause is the phase in a woman’s life before she becomes menopausal. This could last for a couple of months or sometimes years, and is often accompanied with irregular menstrual cycle, disrupted sleep, hot flashes, mood swings, fluctuating sexual drive and changes in weight and metabolism.

The good news is that there’s plenty of ways to help manage or even eliminate these symptoms by stocking your pantry with the right food. Here are seven delicious and nutritious foods that can help support your hormonal imbalance.

  1. Salmon: Salmon is one of the best sources of omega-3 fatty acids. Enjoy it glazed, roasted or marinated with a bit of salt and pepper and a squeeze of fresh lemon.


  1. Lean Meat: Always pick turkey or chicken breast over fatty beef brisket. Roasting a whole chicken is so much easier than you think. Just season it with olive oil, salt, pepper and rosemary, and you’ll have enough meat for the entire day.


  1. Broccoli: Rich in vitamin C and fibre, broccoli helps regulate metabolism. Add it to a sautéed bunch of your favourite vegetables or make broccoli-slaw out of it to go with your turkey sandwich.


  1. Oranges: Loaded with antioxidants, fibre and vitamin C that can help manage blood sugar, oranges make a healthy snack with a serving of nuts in between meals. Don’t just juice it; peel it and eat the whole thing.

  1. Pineapple: Studies show that pineapple helps reduce hot flashes and night sweating. Try freshly juiced pineapple with cucumber and basic for a healthy, non-alcoholic cocktail.


  1. Avocado: Reduce fat intake and maintain your weight by substituting butter and cheese with avocado. Spread it on your toast or make a creamy sauce out of it for your pasta dish.


  1. Nuts: Almonds, Brazil nuts and walnuts are good fats that contain selenium, magnesium and antioxidants. Chop up some and throw them in your salad or eat a handful for snacks.


  1. Beans and Lentils: Another source of fibre, beans and lentils help regulate your metabolism and stabilize blood sugar—and is also said to help regulate mood swings. Beans and lentils are a filling side dish or can also be the main event for meatless Mondays.

Peri-menopause is the beginning of the new phase in your life and an opportunity to balance the health aspects of your life that no longer serves you well. It is the time to take extra care of your well-being, and your diet is a good place to start.

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