Eating well during perimenopause and menopause

What changes around menopause

Perimenopause is the time before menopause, when your hormone levels are changing. The Office on Women's Health (US) says these changes can affect your sleep, mood, bones, muscles, and weight. It also says many women gain weight around menopause. [2] [3]

The Office on Women's Health (US) says regular exercise can help reduce weight and waist size. MedlinePlus (US) also advises trying to keep a healthy weight. It says that being overweight, or having obesity, can make hot flashes worse. [1] [3]

What a healthy way of eating looks like

The Office on Women's Health (US) says healthy eating is an eating style that improves your health and helps prevent disease. It suggests filling about half of your plate with fruits or vegetables at meals. It also says to choose whole fruit rather than juice, and to try different vegetables during the week. [4]

The same page advises making at least half of your grains whole grains. Brown rice, whole-wheat pasta, and whole-wheat bread are its examples. It also says healthy eating means not eating a lot of foods with added sugar, salt, or saturated and trans fats. [4]

The Office on Women's Health (US) adds that fiber helps you feel full. For that reason, it says, fiber can help you reach and keep a healthy weight. [4]

Symptoms and bones

MedlinePlus (US) lists three things that can make menopause symptoms worse: alcohol, spicy foods, and caffeine. It advises avoiding them. MedlinePlus also lists good sleep habits and regular exercise as healthy habits. [1]

The Office on Women's Health (US) says bone density keeps decreasing after menopause. The loss raises the risk of osteoporosis, a disease that weakens bones, and of broken bones. The same source says calcium from food supports your bones. [2] [3]