Topic Overview
As your body experiences the stress of transitioning from
to
, make it a priority to eat a balanced
diet. Healthy eating habits help reduce the impact of perimenopausal symptoms
and reduce your risks of long-term conditions such as
and heart disease.
- Limit the number of calories in your diet that
come from fat.
- Choose calcium-rich foods to make sure you get
enough
. The recommended daily calcium intake for
adults ages 19 to 50 is 1,000 mg a day, increasing to 1,200 mg a day for adults
older than 50. Take a calcium supplement if your daily diet does not contain
enough calcium.
- Help your body use calcium by adding vitamin D to
your daily diet. The recommended daily intake of
is 400 to 800 IU for adults ages 19 to 50,
and 800 to 1,000 IU a day for adults age 50 and older. Take vitamin D
supplements if necessary to meet that need. This is especially important in
northern climates during the winter months.
- Include good sources of
fiber, such as whole grains, beans, and fruits and vegetables, in your diet
each day.
- Avoid simple sugars, particularly when you are challenged
by mood swings, anxiety, or depression.
- Avoid caffeine, or cut back
on it. Caffeine is a common culprit in sleep problems and feelings of
agitation. If you are suffering from these hormone-related symptoms, pay
attention to how much caffeine you are getting in beverages and chocolate.
For more information, see the topic Healthy Eating.