Perimenopause and menopause are natural stages in a woman’s life that can cause various uncomfortable symptoms. Perimenopause is the time leading up to full menopause (or total cessation of menstrual periods for at least 12-months), and it can last several years. During perimenopause, the ovaries begin to produce less hormones (progesterone and estrogen), which can cause a variety of uncomfortable symptoms (i.e., hot flashes, anxiety, headaches, etc.).

While hormone replacement therapy (HRT) may be a good option for some women, (HRT), certain foods are also known to help manage menopause symptoms, such as:

1. Blueberries

These little berries are rich in antioxidants, which can help protect your cells from damage. They also contain vitamin C, which helps keep your immune system strong, improve brain function, and decrease mood swings and anxiety.

2. Spinach and kale

Leafy greens are high in vitamins A, C, and K, as well as minerals like iron and magnesium. These nutrients are essential for maintaining hormonal balance and reducing the severity of menopause symptoms.

3. Yogurt

Dairy products like yogurt contain probiotics, which can help to improve gut health and reduce inflammation. Additionally, calcium is beneficial for preventing bone loss during menopause.

4. Fatty fish

Studies show that omega-fatty acids found in fatty fish like salmon may reduce inflammation and improve mood. If you find salmon expensive, you can consider other options such as sardines, mackerel, tuna, and anchovies.

5. Flax and chia seeds

Both flaxseeds and chia seeds are rich in fiber, antioxidants, vitamins B and E. Flaxseeds specifically have been shown to reduce hot flashes and brain fog due to their anti-inflammatory properties. In addition, they contain lignans that help lower the risk of developing breast cancer during menopause.

As your body produces less estrogen and progesterone, it can create hormonal imbalances that result in uncomfortable symptoms. These hormonal changes are also responsible for menopause weight gain and hot flashes. Typically, women experience the most severe symptoms during perimenopause. However, some women experience very little symptoms at all. Hormonal replacement therapy (HRT) is a treatment often prescribed for women suffering from hormonal imbalance due to various underlying health issues, including perimenopause. It involves taking hormones, such as estrogen and progesterone, to replace those your body is no longer making. For many women, estrogen therapy for menopause is a common treatment that can help ease menopause symptoms and protect against some health problems associated with menopause, like osteoporosis and cardiovascular diseases. Another common HRT option is the Mirena coil. Commonly used to prevent pregnancy, however, it may also help during perimenopause as it emits small doses of progestin to help manage irregular periods and anxiety.

While menopause is a natural part of aging for women, it doesn’t mean you have to remain in pain or discomfort due to the frustrating symptoms that come along with hormonal changes during this stage in life. Adding these superfoods into your diet can help to ease the transition through menopause. If you are experiencing severe or ongoing symptoms, talk with your doctor about additional treatments that can help manage your specific situation.