From Nutritionist: Avoid These Foods and Drinks In Perimenopause

If you’re in your 40s or 50s (even in your 30’s) and starting to notice some wacky changes in your body, welcome to the perimenopause club! It’s a time when our bodies start gearing up for menopause, and with it comes a cocktail of symptoms like hot flashes, mood swings, and insomnia to name but a few. Whilst not fun there are ways to make the transition smoother, and a lot of it has to do with what you eat and drink. 

So, let’s dive into the world of wholefoods and naturopathy to figure out which foods and drinks you might want to avoid to keep those perimenopause symptoms at bay. Ready? Let’s go!

Watch How Much Sugar you have…

First up, sugar. As much as we all love our sweet treats, sugar can be a real troublemaker during perimenopause. It can spike your blood sugar levels, leading to mood swings and energy crashes. It causes inflammation when our bodies are already in an inflammatory state and can contribute to unwanted weight gain around our middles, which is something we want to try and avoid during peri as it can lead to insulin resistance.

Instead of reaching for your fave-y sweet treat, try satisfying your sweet tooth with some fresh fruit, yogurt, nuts & seeds or a high protein snack or smoothie with a Peri Protein blend. You can totally still enjoy that yummy slice of cake but make sure it's a treat from time to time. Choose your vices and try to have the best quality version of that i.e. not store bought but bake yourself a lovely cake with no trans fats and vegetable oils.

Is Caffeine Right for you?

I know, I know. The idea of giving up your morning cup of coffee might sound like a nightmare. Butttt, too much caffeine might be exacerbating hot flushes and contribute to anxiety and insomnia. Work out your limits - so it might be that your limit is two coffees a day or it might be you're better off without it at all. Noone know you like you know you.

During perimenopause, sleep can already be elusive, so adding a stimulant like caffeine into the mix might not be the best idea.

Try switching to SheBANG!'s supplement-infused Peri Superlattes in place of that nerve-rattling coffee which are not only deelsih but will help manage your perimenopause symptoms too. 

Choose from our Peri Chai Latte infused with Magnesium and Collagen and our Peri Hot Choccy infused with Magnesium and Hops.

If you're not sure which you should go for, try our Peri quiz to work out which products are best for you.

Is Alcohol Right for you?

This one might be a tough pill to swallow, especially if you enjoy a glass of wine with dinner most nights. But alcohol can wreak havoc on your perimenopausal body. It can trigger hot flushes, disturb your sleep, and even lead to increased anxiety and depression.

It’s important to note here that individual responses to alcohol are going to be different - we're all unique so it's really about what you know about you and your own unique responses. Some women may find that moderate alcohol consumption doesn't really worsen their perimenopausal symptoms, while others may find that even small amounts of alcohol can have a seriously negative impact.

If you would like to learn more about alcohol in peri, read more here.

Avoid Processed Foods

Processed foods are often loaded with unhealthy fats, sugar, vegetable oils, colours, maltodextrin and other nasties – none of which do your body any favours during perimenopause. They can contribute to increased inflammation, weight gain, high blood pressure, and worsen symptoms like bloating and fatigue.

Instead, focus on whole, unprocessed foods. Think fresh vegetables, whole grains, lean proteins, and healthy fats like avocados and nuts. These foods provide the nutrients your body needs to function optimally and can help ease some of the symptoms of perimenopause.

Are Spicy Foods for you?

As much as you might love your spicy curries and hot sauces, they might be a trigger for your hot flashes. Spicy foods can increase your body temperature, which is the last thing you need when you’re already feeling like a human furnace.

If you can’t bear the thought of giving up spicy food altogether, try cutting back a bit. Maybe skip the extra hot sauce and go for a milder version of your favorite dishes. Your body will likely appreciate the break from the heat!

It’s a good idea to write a diet diary and see if spicy foods trigger your hot flashes for you.

Cow's Dairy

Cow's dairy can be tricky during perimenopause. Some women find that it can exacerbate symptoms like bloating and gas, while others might have no issues at all. If you notice that cow's dairy seems to be causing problems, try cutting back and see if it makes a difference.

There are plenty of non-dairy alternatives out there these days. Almond, soy and coconut options are just a few options that can help you get your fix without the potential side effects.

Embrace the Change

Perimenopause is a natural part of life, and while it can be challenging, it’s also an opportunity to reassess your diet and lifestyle. By avoiding these common food and drink pitfalls and embracing a wholefood nutrition approach, you can help manage your symptoms and feel your best during this transition.

Remember, everyone’s body is different, so it might take some trial and error to figure out what works best for you. Listen to your body, make adjustments as needed, and don’t be afraid to seek out support a health professional if you're finding that even with changes you're making, the symptoms are hanging around.

Here’s to navigating perimenopause with grace, health, and maybe even a little bit of fun! Cheers to that – with a Peri Chai Latte in hand, of course!