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Writer's pictureSanchita Bhattacharya

7 Ways to eat for better hormonal health during your perimenopausal years.


Balancing hormones is an essential element in allowing women to achieve and maintain optimal health. And we are just beginning to embrace the fundamental role of nutrition in achieving this goal.


Are you a woman in your forties and trying to create a blueprint for a healthy life ahead? Then here are the guidelines to be followed for ensuring your perimenopausal and menopausal years are symptoms free. My deteriorating health during my mid forties made me explore evidence based nutrition to reverse my ill health through a holistic approach and today I help other women attain their level of optimum health.


Incorporate these for 3 weeks to 3 months and you will see the change.


1. Incorporate plenty of fruits and vegetables: A plant-based diet should include a variety of fruits and vegetables as they are rich in vitamins, minerals, and antioxidants. These nutrients help to support hormonal function and reduce inflammation. Avoid animal products because they are inflammatory and acidic in nature.


2. Choose whole grains: Whole grains are rich in fiber, which helps to regulate blood sugar levels and reduce insulin resistance. This, in turn, helps to improve hormonal balance in the body as imbalance in even one hormone can affect the others.


3. Include plant-based proteins: Plant-based proteins like beans, lentils, and tofu are rich in phytoestrogens, which can help to balance estrogen levels in the body. They also provide essential amino acids for building and repairing tissues.


4. Eat healthy fats: Healthy fats like avocados, nuts and seeds, are important for hormonal function. Eat them in moderation. They help to regulate hormone production and reduce inflammation in the body.


5. Avoid processed foods: Processed foods are often high in sugar, salt, and unhealthy fats and chemicals, which can disrupt hormonal balance in the body. Instead, focus on eating whole, nutrient-dense plant foods.


6. Consider supplements like Vit D as Vit D acts like a hormone and a deficiency can cause imbalances of other hormones.


7. Stay hydrated: Drinking adequate water is essential for hormonal function. It helps to regulate body temperature, flush toxins from the body, and transport nutrients to cells. Eat water dense fruits and vegetables too to stay hydrated.

Also do at least 30 mins of exercise 6 days a week, be physically active and move enough throughout the day. Develop a positive mindset, learn new things and build good social connections and you are all set to live your best life.

I would love you to add in the comment section anything that might have helped you during this phase of your life.



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