Power of perimenopause: beyond basic food

In the latest post, we researched the underlying nutritional habits to manage inflammation, insulin resistance, intestinal health and stress resistance, which can all affect the symptoms of perimenopause. Now, let’s build that foundation with advanced strategies to further treat the effects of fluctuating and faded hormones.

Perimenopause often drives us to think about long -term well -being. While estrogen levels, progesterone and testosterone levels fall, we can face challenges such as muscle loss, increased LDL cholesterol and blood sugar, and an increased risk of osteoporosis, heart disease and diabetes. But these are not inevitable. By giving preference to nutrient -rich foods and aiming for specific nutrients, you can support your body and maintain these hazards in the breast.

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• Calcium: Supports bone density. Found in dairy, leafy greens and fortified foods.
• Vitamin D: Essential for calcium absorption, hormone regulation, intestinal health and immune support. Exposure of sunlight helps, but many people require supplementation.
• Magnesium: Helps vitamin D metabolism, muscle and nerve function, and can relieve cramps and headaches. Found in nuts, seeds, greens with leaves and whole grains.
• Vitamins K2: Helps bind calcium to the bone. Found in fermented foods and animal products raised/fed with pasture.
• Omega-3 fatty acids: Reduce inflammation and support heart and brain health. Resources include cold water fish (high in EPA and DHA, both essential to health), and flax seeds and nuts (high in anti-inflammatory ala).
• Protein: Needed to maintain muscle mass, which becomes increasingly important with age. Target quality sources such as lean meat, fish and soybean foods.
• Antioxidants: Fighting cell damage and supporting general health. Vitamin C, vitamin E and selenium are some examples. Found in colorful herbal foods (vegetables, nuts, seeds, legumes, fruits, tea, herb and spices).
• Fiber: Supports bowel health, detoxification, weight management and long -term health. Different types of soluble and insoluble fibers are found in a variety of plant foods, so the amount and variety of plant foods is essential!

Once you have cut ultra -processed foods and are eating well -balanced foods routinely, consider adding the following day to aim for the nutrients mentioned above:

• 2-5 foods rich in magnesium. Think to get an additional magnesium if you do not receive at least 320 mg continuously from your diet or if factors such as high stress or certain health condition increase your needs.
• At least 700 – 800 mg of Calcium, preferably from natural dietary sources. If filling is needed to achieve this amount, choose a high quality addition with no more than 500 mg of calcium and make sure you are also taking magnesium, vitamin K2 and vitamin D3.
• 25-45 g protein with each meal For a total of 90-120 g protein daily. Optimal levels vary, usually within this range, based on body size/composition, activity level and health status.
• 1 – 2 forks of fermented For prebiotics, probiotics and postbiotics such as vitamins K2.
• A high quality multivitamin (e.g., Thorne Research Basic Basic Substances 2/Day, Clean Capsions One or Puregenomics).
• 2 – 3 tablespoons of soil flax seeds. Add them to smoothies, yogurt, oats or pudding chia. Start with only one teaspoon and work over time.
• 2 – 3 cups of green tea For bone health, reducing inflammation and l-theanine soothing. (If you really don’t like green, black tea also has some bone health benefits.)

• Lower Mercury, Omega-3-3 servings high fish per week.
• Organic foods, all soy like temple, tofu, miso, echo or nature – at least once a week.
• Other green beans (beans, peas, lentils), if tolerated.
• Start a list and target 30 different plant foods throughout the week to support a healthy gut microbioma. You can include all kinds of products, plants, spices, legumes, nuts, seeds, and even coffee and tea.

Work with a registered dietitian nutritionist or another health care provider regarding:

• Vitamin D3: Fill (ideally with a combination of vitamin D3/K2) if blood levels are suboptimal. Multivitamins contain vitamin D3, but some people require more. The optimal blood levels of vitamin D are 50-80 ng/ml, so test before filling with more than 2000 total ius to avoid filling.
• Omega-3s: Check with your recorded nutritionist dietitian or other health care provider to see if an addition is appropriate for you. Quality count!
• Interrupted fasting: Fasting can support metabolic health, but provide adequate protein consumption.
• Health and intestinal digestion: If you fight with constipation, take steps to have 1-3 well-formed, full intestinal movements daily.

Nutrition is just a part of the puzzle of perimenopause-quality language, stress management and regular movement are just as essential to help you feel better now and support your long-term health.

Making better with food and living habits is essential to set the stage for all other support strategies to work best. See the resources below for a deeper diving in food and lifestyle:

You can also be interested in Hormone replacement therapy and sexual health during menopause.

Does 2 services
Prescription

ingredient
1 cup of milk with choice
2 inches of ginger root
mint
2 cups of raw leafy greens or 1 cup frozen spinach
⅓ English cucumber
½-1 block of silk tofu
1-2 kivis with skin (chopped and frozen prematurely preferred)
1 cup frozen mango cubes or honey melon
Hemp seeds (optional)
Up to 2 tablespoons of honey (optional)

GUIDELINES

1. Add milk, ginger and mint to the blender and mix high for 1 minute.
2. Add the remaining ingredients and mix until smooth. Use extra water as needed until the desired durability is achieved.

Notes: Fat is useful to help you adopt some of the nutrients in the production, so choose a fat -containing milk (eg, nut -based or full -fat milk), especially if you are not adding hemp seeds. As an alternative, you can use water as your juice and add avocado for softness and healthy fats. If you are trying to reduce added sugar, make sure your fruits are ripe and remove the honey.