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PERIMENOPAUSE & MENOPAUSE DIET

Eat organic foods!  Buy certified organic meats, dairy, grains, produce, nuts, and cold-pressed oils. Chemicals and toxins in non-organic foods can disrupt hormone balance.

Avoid processed foods.  Eat foods in their natural state such as organic fresh fruits and vegetables, fresh meats, fresh dairy products and whole grains. Shop the perimeter of supermarkets where the freshest foods are stocked and avoid the center aisles where processed foods are found.
Use whole grains including brown rice, whole grain bread (preferably sprouted), rye, millet, barley, whole oats or steel cut oats, whole grain cereal, any grain that is not processed or white.

Meats:  red meat (beef, lamb), poultry (chicken, turkey, duck), all organic when possible.

Fish:  Cold water fish, shellfish.  Avoid high mercury and farm raised fish.  Go to http://www.epa.gov/waterscience/fish/advice/ for a list of safe fish.  Consume no more than 12 ounces of mercury-safe fish per week. Light tuna is better than albacore.

Drinks: No caffeine. Wean yourself off coffee and iced teas and drink unsweetened herbal teas or filtered water.  Water processed decaf coffee is okay. No diet drinks or sodas.  Drink before or after meals, not during.  Washing down food with liquid impedes important digestive activity that starts with saliva and could cause indigestion or acid reflux.

Always include a minimum of 1200 mg of calcium in your diet everyday, such as organic low fat milk, low fat yoghurt (plain is best), and low fat cheeses for healthy bones.  Use high quality calcium supplements that include magnesium and vitamin D. Get outdoors to include sun exposure each day in order to maintain good bone health.

No sugar, high fructose corn syrup, chemicals or preservatives in food, and no rBST in dairy products. 

Avoid anything that has “free” or “diet” on the label.  Fat substitutes and artificial sweeteners are dangerous chemicals that upset complex hormonal interactions.  Try using stevia, organic maple syrup, agave syrup, or black strap molasses, gradually eliminating sweets from your diet altogether.  Sweets can disrupt hormone balance.

Avoid soy products.  Soy is in most processed foods.  Tofu and edamame are fine in small amounts. Contrary to popular belief, excess soy can interrupt estrogen-progesterone balance. Use almond milk or rice milk as an alternative to soy milk

Eat at home, prepare your own foods, and brown bag it to work to maintain a healthy weight.  Portions are controlled, ingredients monitored, and you know exactly what you are eating when you prepare your own meals.
Alcohol can cause severe menopausal symptoms such as sleep disruption and hot flashes.  Avoid drinking alcohol, and save a celebratory toast for special occasions only!

Buy cosmetics that are paraben, phthalate free, and not petroleum based. These preservatives can increase “bad” estrogen accumulation and can upset the natural balance of hormones.  Also, use natural deodorants that are free of aluminum.

Carefully read all labels and don’t purchase foods containing ingredients you cannot pronounce!