Perimenopause is the transitional period leading to menopause (no period for at least 12 months).
It is marked by hormonal fluctuations (predominantly progesterone & oestrogen) that can lead to various symptoms including weight gain, insomnia, joint pain, hot flushes, brain fog, mood swings, and more…
Some of my favourite hormone balancing tools as a Clinical Nutritionist to support perimenopausal symptoms include:
Phytoestrogens
Phytoestrogens are natural plant components that are structurally similar to the hormone oestrogen. They do not produce the extensive array of oestrogen-like actions, however, when consumed they can bind to oestrogen receptors in the human body thereby weakly modulating the effects of our oestrogen hormone.
It is possible to utilise phytoestrogen-rich foods for therapeutic purposes. For instance, adopting a nutritious diet abundant in plant-based foods has the potential to reduce the intensity and frequency of peri-menopausal symptoms, especially when the body is experiencing fluctuations in natural estrogen production. Additionally, there is limited but suggestive evidence indicating that the inclusion of soy foods in the diet may potentially decrease the risk of prostate, breast, and stomach cancers.
There are three main classes of Phytoestrogens:
❖ Isoflavones (such as genistein and diadzein, found in high levels in soy beans and soy products such as tofu, tempeh and soy milk).
❖ Lignans (a constituent of dietary fibre and found mainly in nuts, seeds, grains, legumes, fruits & vegetables).
❖ Coumestans (found in sprouted beans eg. alfalfa & clover sprouts; split peas, pinto beans, lima beans)
Add these to your plate...
• Seeds - especially Flax seed (also known as Linseed), are rich sources of lignans. Grind freshly to use in smoothies, cereal and baking. Sesame seeds also have particularly high amounts and can be included as tahini or roasted with sea salt to make the Japanese ‘gomasio’.
• Vegetables – garlic is relatively high in isoflavones, making an easy phytoestrogen boost to any meal. Squash also contains a reasonable amount.
• Fruits - highest in phytoestrogens are dried apricots, dried dates, dried prunes, peaches and strawberries (in descending order).
• Grain breads - offering some phytoestrogens are multigrain - particularly soy linseed and rye bread.
• Culinary Herbs - such as parsley, dill, fennel seeds, aniseed, sage and red clover can significantly boost the phytoestrogen content of a meal or can be used for tea.
• Tea -particularly green tea has phytoestrogenic compounds.
• Black licorice contains substantial amounts of isoflavones.
Cruciferous Vegetables
Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, kale, and cabbage contain compounds known as glucosinolates, which have been studied for their potential health benefits, including their ability to support oestrogen detoxification.
When you chew or chop cruciferous vegetables, an enzyme called myrosinase is activated, converting glucosinolates into bioactive compounds such as indole-3-carbinol (I3C) and sulforaphane.
Indole-3-carbinol (I3C) is a precursor to diindolylmethane (DIM) in the stomach. Both I3C and DIM have been shown to influence oestrogen metabolism in the body. They can help shift oestrogen metabolism towards the production of less active forms of oestrogen, which may be excreted more easily from the body - reducing the overall oestrogen load and supporting healthy hormonal balance.
Additionally, the sulfur and antioxidants within cruciferous vegetables provide liver function support, crucial for the metabolism and elimination of hormones and overall detoxification.
Protein
Quality protein is important beyond its well-known attributes for skeletal muscle building, in turn protecting bones when oestrogen declines. Proteins are made up of amino acids, which are often referred to as the building blocks of life. There are 20 different amino acids, and our bodies need all of them to function properly. Some amino acids can be produced by the body (non-essential amino acids), while others must be obtained from the diet (essential amino acids).
Hormones in the body are synthesised from protein or are dependent on proteins for their function. Enzymes are biological catalysts that facilitate chemical reactions in the body, such as digestion and metabolism, they also rely on protein.
Proteins are involved in the transport and storage of nutrients and ion molecules throughout the body.
Certain amino acids serve as precursors for neurotransmitters, which are chemical messengers that transmit signals between neurons in the brain and nervous system. The brain is nutritionally demanding during perimenopause whilst adapting to the shifting hormones.
A Clinical Nutritionist can provide valuable guidance including perimenopause diet tips to manage and lessen the burden of the transition to menopause.
Supplementation is often useful during this time where the body and brain goes through somewhat of a ‘software update’.
Depending on symptoms of concern, supplements I like to use include magnesium, taurine, glycine, zinc, B6, Omega-3’s, creatine, and iodine.
Remember every BODY is different, every woman’s experience with this will be different - and so the approach to wellness will be too.
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