3 Everyday Foods Worth Adding to Your Plate in Perimenopause
Perimenopause can bring changes in energy, sleep and mood. No single food treats these symptoms or changes your hormones. The NHS advice for this stage of life is simpler: aim for a healthy, balanced diet, include calcium-rich foods for your bones and stay active.
By the Luna Flow team · Last updated
Within that balanced plate, a few everyday foods are easy to add and genuinely nourishing. Here are three, with what they actually offer.
1. Ground flaxseed (linseed): an easy fibre boost
Flaxseed adds fibre to meals and is a plant source of omega-3 fat. The NHS recommends aiming for 30g of fibre a day from a variety of foods, such as wholegrains, fruit, vegetables, beans and oats.
What it offers
Fibre supports regular digestion, and it works best when you also drink plenty of fluids. Flaxseed is a food, not a treatment for hot flushes or hormonal changes.
Tip: Choose ground flaxseed rather than whole seeds. Start with a teaspoon stirred into yogurt, porridge or a smoothie, increase gradually, and have a glass of water with the meal.
Good to know: If you have a bowel condition or take regular medicines, ask your doctor or pharmacist before adding large amounts.
2. Leafy greens: magnesium, and calcium from kale
Green leafy vegetables such as spinach are a source of magnesium, a mineral the body uses for muscle and nerve function and for building bone. Kale is one of the calcium-rich foods the NHS suggests for keeping bones healthy around menopause.
What it offers
Greens also add fibre and count towards your fruit and vegetables for the day. They support an overall healthy diet; they are not a remedy for sleep or mood problems.
Tip: Sauté greens with olive oil and garlic, or stir a handful into soups, eggs or grain bowls.
Good to know: If you take warfarin, keep the amount of leafy greens you eat consistent from week to week, as vitamin K can affect how warfarin works. Your anticoagulation team can advise you.
3. Avocado: a source of unsaturated fat
Avocados are a source of monounsaturated fat. The NHS notes that replacing some saturated fat with unsaturated fat can help lower cholesterol.
What it offers
Using avocado in place of butter now and then is an easy way to shift the balance of fats on your plate. Avocados are fairly high in calories, so a moderate portion, such as half an avocado, fits easily into a meal.
Tip: Spread half an avocado on wholegrain toast instead of butter, or slice it into a salad at lunch.
The bottom line
You do not need a restrictive diet in your 40s. Small, consistent choices within a balanced diet matter more than any single food.
Alongside what you eat, the NHS suggests regular weight-bearing exercise for bone strength, keeping alcohol within recommended limits, and noticing whether spicy food, caffeine, hot drinks or alcohol seem to trigger hot flushes for you.
If you take regular medicines, have a long-term condition or follow a special diet, talk to your doctor, pharmacist or a registered dietitian before making big changes.
Sources
- NHS — Things you can do to help menopause and perimenopause symptoms
- NHS — Good foods to help your digestion
- NIH Office of Dietary Supplements — Magnesium fact sheet
- NHS — Facts about fat
- NHS — Anticoagulant medicines: things to consider
This article is for general information only. It is not a substitute for professional medical advice, diagnosis or treatment. Always consult a qualified healthcare professional about your health.