Perimenopause affects more than just a woman’s hormones. It also changes how her body stores fat, breaks down food, and manages energy.
What a woman eats and drinks can make a real difference in how she feels during perimenopause and menopause, says Robin Kindred, MD, OB-GYN on the medical staff at Methodist Midlothian Medical Center.
“I recommend a minimally processed diet that focuses on lean protein, fruits, and vegetables,” Dr. Kindred says. “Also, try to avoid alcohol and reduce caffeine because they both can disrupt sleep and make hot flashes and night sweats worse.”
Experts agree that eating an anti-inflammatory diet and avoiding certain triggers during this stage of life can help ease the transition into menopause.
WHY FAT GATHERS IN THE MIDSECTION
One of the most frustrating signs of menopause is stubborn belly fat, often called “menopause belly.” As women age, estrogen and progesterone decline, causing metabolism to slow down and contributing to weight gain, mostly around the midsection.
“Women usually gain weight during this period because of visceral fat,” Dr. Kindred explains. “This fat is not just in the surface area but inside the body, where the organs are. It often develops as metabolism slows with age and hormonal changes.”
Aside from eating right, the best defense against weight gain is staying active. Dr. Kindred recommends aiming for 150 minutes of exercise each week, with an emphasis on strength training and weight-bearing activities.
“Pilates certainly improves strength, and I think it’s a fun exercise to do,” she says. “We know there’s a significant loss in bone density as we go through menopause, and this will help with muscle mass.”
LIFESTYLE CHOICES MATTER
When starting perimenopause, lifestyle plays a significant role in how symptoms show up. Hot flashes and night sweats aren’t random; what women eat and drink can trigger them. Keeping a food diary can help connect the dots.
“Many women notice worsening symptoms after alcohol, spicy foods, or rich meals,” Dr. Kindred says.
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Cutting back on these triggers and limiting caffeinated beverages to just one or two in the morning may bring relief. Hydration is equally important. Tiffany Woodus, MD, OB-GYN on the medical staff at Methodist Charlton Medical Center, advises women to aim for about half their body weight in ounces of water each day — roughly 64 ounces for most women.
“Sometimes when your water intake isn’t quite on point, you can experience more symptoms as well,” Dr. Woodus says.
ANTI-INFLAMMATORY DIET
Managing weight during perimenopause is possible, but it takes the right balance. Try a diet that’s high in protein and fiber, says Christine McRae, PA-C, MSCP, a physician assistant and Menopause Society Certified Practitioner at Methodist Family Health Center – Murphy.
“Fiber is excellent at reducing insulin resistance,” she explains, “and insulin resistance is what causes visceral fat deposition.”
Adding soy foods may also help. Soy contains phytoestrogens, plant-based compounds that act like mild estrogens and can support symptom relief for some women.
An anti-inflammatory diet is another effective way to manage menopause symptoms and maintain a healthy weight. McRae recommends avoiding fried and heavily processed foods and instead focusing on these foods:
- Lean protein sources like chicken, turkey, fish, eggs, and beans
- A variety of fruits and vegetables
- Plenty of water before, during, and after meals
“Follow an anti-inflammatory diet, and it’s absolutely possible to lose weight during perimenopause and menopause,” she says.
WHERE FATS HIDE OUT
Hidden fats can sneak into the diet and sabotage healthy intentions. Trans fats can be found in margarines, seed oils, and some processed spreads, says Leanne Dada, DO, rheumatologist on the medical staff at Methodist Dallas Medical Center.
“These are basically fats that our body has a tough time processing, and they turn into fat all over our body,” she explains.
Reading labels carefully can help women avoid unwanted ingredients, even in items marketed as healthy.
Diet won’t erase every symptom of menopause, but it can help women feel stronger, more energized, and more in control of their bodies. By focusing on whole foods, staying active, drinking enough water, and cutting back on common triggers, women can thrive through this transition.
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