Topic Overview

As your body experiences the stress of transitioning from perimenopause to postmenopause, 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 osteoporosis 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 calcium. 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 vitamin D 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.