Perimenopause and Self-Care: The Dietary Shifts We Didn’t Know We Needed
If you have spent any time searching for more information on perimenopause, chances are, you’ve been bombarded by thousands of diet plans promising things that no diet plan has ever done for you before. The truth is…there is no perfect diet plan out there, but there are perfect types of nutrients to utilize in your daily meals. There is a shift that needs to be made and the following are the key components:
Protein: Protein is always a really important source of energy. It helps stabilize muscle mass and stabilizes blood sugar. Proteins exist in several forms…and it is not just meat! You can get protein from flaxseeds, soy (think tofu, edamame), lentils, chickpeas. It can be in salmon, sardines, walnut and chia seeds. Think of proteins as your safety net. They are the basis for which everything else is supported. Getting 30-40 grams of protein spread out throughout the day is the goal.
Fiber: If there was one thing that none of us are getting enough of, it’s fiber! We should be getting 25-30 grams of fiber per day. It is packed into nutrient-rich foods like vegetables, fruits, beans, nuts, and whole grains. If you want to help your gut biome, fiber is the first thing to add rather than probiotics. It helps bind cholesterol-rich foods, it helps us feel full. Fiber helps us stay regular so what goes in our mouths is utilized to its fullest potential and we get rid of it with no problems (think no constipation).
Other nutrients to consider: Calcium, Vitamin D, and Magnesium. If you read last week’s blog, you’ll know these guys show up a lot when we talk about diet and nutrients in perimenopause. Why? They support our bones, muscles, and brain. Getting calcium from things like diary, sardines, almonds and leafy greens helps us as we start to lose muscle mass. Fatty fish and a little sun exposure can be the easiest way to increase that Vitamin D (but supplements are probably necessary on this one). And magnesium can be found in leafy greens, beans, and pumpkin seeds.
These are the basics that should shape our meal planning. The foods available in these categories are vast, and tasty meals can have variety and amazing flavor. But who has time to figure all this out? Well, you’ve come to the right place! At Sapphire Wellness, you can join our email list and get a week’s worth of High Protein/High Fiber Meal Plans sent right to your inbox and a list that is ready to take to the store.
Sign up today to get on the path of true self-care, which mean planning for a healthy future!
