The transition into menopause, known as perimenopause, can be difficult for many women. Symptoms such as hot flashes, night sweats, and mood swings can make everyday life challenging. While there is no one “cure” for managing menopausal symptoms, studies show that eating a healthy diet can help to ease some of the symptoms.
Here are 5 beneficial foods for perimenopausal women:

1. Blueberries
Blueberries are antioxidant-rich and contain compounds shown to decrease menopausal symptoms, such as hot flashes and night sweats. In fact, studies show that women who ate more than two servings of blueberries a day experienced up to 50% fewer hot flashes and night sweats compared to women who did not consume this delicious fruit. It has also been suggested that blueberries can help ease depression in menopausal women.

2. Spinach and kale
Spinach and kale are two of the healthiest foods you can eat. These super foods make any meal healthier by adding more vitamins and minerals to the plate. Loaded with nutrients like calcium, folic acid, potassium, and fiber, these leafy greens relieve menopausal symptoms, including hot flashes, night sweats, and mood disturbances. Moreover, the high calcium levels in spinach and kale can help counteract the bone loss that can be accelerated by the hormonal changes of menopause.

3. Yogurt
Plain Greek yogurt contains calcium, zinc, and vitamins B2 and B12, which may help relieve hot flashes in menopausal women. The lactobacillus, or “good” bacteria, found in yogurt can also help to boost your immune system, improve digestion, and reduce the severity of gastrointestinal symptoms that often accompany menopause. Moreover, Greek yogurt can also help counter a rise in blood pressure that can occur as estrogen levels drop during menopause.

4. Fatty fish
atty fish, such as salmon and tuna, contain omega-3 fatty acids, which reduce inflammation in your body and can directly relieve the hot flashes felt during menopause. Omega-3 fatty acids can also help prevent depression and improve cognition, both of which can worsen during menopause. Furthermore, studies have shown that fatty fish may contribute to a delayed onset of menopause, with women who consumed a serving of fatty fish daily experiencing menopause up to three years later.

5. Flax and chia seeds
Flax and chia seeds are loaded with omega-3 fatty acids, dietary fibers, vitamin B1, and various minerals. These may help reduce the severity of menopausal symptoms such as depression, insomnia, and hot flashes. Furthermore, flaxseeds contain lignans, which have been linked to a reduced risk of cardiovascular disease and cancer.

For more information, talk to your doctor about dietary changes you can make to help ease perimenopause symptoms. In addition, your healthcare provider may recommend hormonal treatments, such as low dose oral hormone replacement therapy (or HRT) or the Mirena IUD.   Several studies show a link between Mirena and menopause symptom reduction.