As we navigate through different life stages, understanding how food can help ease perimenopausal symptoms is crucial. With a sea of diets and quick-fix solutions out there, it's easy to feel overwhelmed. But fear not, focusing on symptoms and overall health can set us on the right path.

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We discussed the concern of weight gain in the previous blog post. Making long-term changes to our dietary habits has been proven to prevent weight gain, especially around the midsection, during menopause. It's worth noting that crash diets and extreme measures, like very low-calorie diets, are not the answer. In fact, they can worsen symptoms such as stress, anxiety, fatigue, and low mood. Instead, think strong, not skinny and take a gentle approach:

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1. Let's work on cultivating a healthy relationship with food by avoiding labels like "good" or "bad." All foods hold nutritional value and have a place in our diet—it's all about balance. Rather than focusing on restriction, consider adding nutrient-rich foods to each meal to create a satisfying and well-rounded plate. For instance, incorporating fruits, vegetables, and protein sources can help boost your nutrient intake and keep you full.

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2. Prioritize adding sources of protein to your meals, such as lean meats, fish, eggs, and legumes. This not only aids in keeping you full for longer but also helps combat muscle loss as we age.

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3. Don't forget about carbohydrates, as they serve as the brain's primary energy source. Opt for wholesome options like whole grains, potatoes, and legumes to keep those energy levels up.

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4. When it comes to fats, it's about quality over quantity. While saturated fats should be consumed in moderation, incorporating sources like oily fish, avocado, and seeds can contribute to a heart-healthy diet.

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5. For bone health, make sure to include calcium-rich foods in your meals, such as dairy products and leafy greens.

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6. Now, let's talk about soy. Phytoestrogens found in soy products like soy milk and tofu may help alleviate hot flashes, which can disrupt sleep.

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7. It's also worth evaluating your caffeine and alcohol intake, as these can impact symptoms such as hot flashes, anxiety, and sleep quality.

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With these considerations and a bit of meal planning, we can make lasting changes that benefit our health and ease perimenopausal symptoms.

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As always, consulting a nutritionist or dietician for personalized advice is a wise choice. In our upcoming post, we'll explore the benefits of boosting fitness and strength as another tool in your perimenopausal toolkit. Keep up the great work!

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