Navigating pre-menopausal years for a woman is one rollercoaster ride. With hormonal shifts that impact every mood to energy, it’s not easy to be at this stage. But what if you could smooth things out with your diet? The truth is, targeted nutrition can be a real game-changer in this transition, but choosing what to eat can help you feel at your best. Today, we’re bringing you the 10 must-eat foods that a pre-menopausal woman should add to their grocery list.
10. Flaxseeds
Flaxseeds happen to be the richest dietary source of lignans. They’re a type of phytoestrogen that helps moderate hormonal fluctuations. With just two tablespoons of ground flaxseeds per day, you can reduce the frequency and intensity of symptoms. They’re also a great source of fiber and alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid for heart health and digestion.
9. Leafy Greens
Never underestimate the power of leafy greens, especially in pre-menopausal transition. When estrogen levels drop, so does your body’s ability to absorb calcium. Dark leafy greens like spinach and kale are packed with calcium and magnesium that help make vitamin D active for absorption. These leafy greens are also rich in B vitamins that combat fatigue that catches up to you in this life stage.
8. Fatty Fish
When we say fatty fish, we’re talking about salmon, mackerel, and sardines, which are your best defenses against mood swings and hot flashes. Fatty fish are filled with omega-3 fatty acids like EPA and DHA that are powerful anti-inflammatories. They’re also an excellent source for high-quality protein that maintains muscle mass as your metabolism shifts. There are also bits of vitamin D for bone health as your estrogen levels decline.
7. Quinoa
One of the constant battles you face in the pre-menopausal stage is fatigue and brain fog. With this, quinoa gives you a complete protein that contains all essential amino acids. They’re a great addition to maintain muscle mass and energy levels. It’s also rich in magnesium, fiber, and B vitamins made for energy production and blood sugar regulation.
6. Greek Yogurt
Another food that helps address bone density is Greek yogurt. It gives you calcium and vitamin D, which is the dynamic duo for bone health. They’re also a protein powerhouse that’s important for preserving muscle mass as your metabolism slows. It’s also a secret weapon against weight gain to keep you full and satisfied. Make sure to get the unsweetened varieties to avoid the added sugar.
5. Almonds
Opt for almonds as a convenient snack to keep at your work table. They’re a good source for vitamin E, which is known to reduce the frequency and severity of those hot flashes. They’re also rich in calcium and magnesium, which is a triple protection for bone health. They also give you a healthy dose of protein and fiber that can aid in weight management.
4. Soy Foods
Soy foods have been a topic of debate, but they’re found to be actually rich in isoflavones. They’re a type of phytoestrogen that can weakly mimic estrogen in the body. They can be helpful if you want to manage hot flashes that result from the declining estrogen levels. Why? Soy is a high-quality plant-based protein that’s a great addition to your diet.
3. Avocados
Avocados are one of the ultimate pre-menopausal superfoods. Why? They’re loaded with healthy monounsaturated fats that are essential for hormone production and heart health. They’re also a great source of vitamin E, which helps alleviate those hot flashes, plus potassium for the regulation of blood pressure. It also helps with weight management as it gives you a feeling of fullness.
2. Berries
Yup, we’re talking about blueberries, strawberries, and raspberries. They’re bursting with antioxidants and vitamin C that are crucial for oxidative stress and inflammation. Their phytochemicals also show support for hormonal imbalance. Furthermore, they’re a great source of fiber that aids digestion and helps maintain stable blood sugar levels.
1. Eggs
Eggs are always hailed as a great food for pre-menopausal women for a reason. They’re packed with protein that provides all essential amino acids to maintain muscle mass. Eggs are also one of the few foods that contain vitamin D, essential for bone health. Aside from that, they supply choline, which is a nutrient vital for brain health and fights cognitive fogginess that some women experience at this stage.