It’s not just about your skin and how you look though; it is about how you feel. Perimenopause causes your estrogen and progesterone to fluctuate, leaving you with hot flashes, night sweats, moodiness, and changes in your monthly cycle, just to name a few.
What you eat can play a major role in how you look and feel at any age. That is why incorporating anti-aging diet tips will help you with aging gracefully, inside and out.
1. More dairy
Perhaps a glass of milk hasn’t been your thing, but now is an important time for getting more calcium, potassium, magnesium, and vitamins D and K. This will keep bones strong and can help you sleep better. No need to guzzle a glass of milk though. You can enjoy cheese, yogurt and other dairy products to get the nutrients you need.
2. The right fats
Omega-3 fatty acids are superb for the mature woman. Through the process of aging, you are more prone to inflammation and all those changes can make you feel a bit depressed, to say the least. Salmon and anchovies are fantastic sources of this essential fatty acid group, though if you dislike fish, try flax, chia, or hemp seeds.
3. Fill up on fiber
Foods that are rich in fiber have the added bonus of keeping you feeling fuller for longer which means that you are less likely to eat more than you should. They also nourish your gut to keep it balanced and healthy. Whole grains are one of the best sources for fiber as they also have B vitamins and can play a role in aging gracefully for overall longevity.
4. Pile on the produce
The same reasons you got after your kids for pushing their vegetables around on their plates when they were little, applies to you during perimenopause! There is no better natural source for vitamins, minerals, and antioxidants. Studies have found that produce can reduce hot flashes too. Mix it up with plenty of berries, cruciferous veggies, and leafy greens.
5. Choose quality protein
Once you pass 50, you should eat 20 to 25 grams of good protein in every meal. Eggs, fish, meat, dairy, and legumes all qualify. If you find that hard to swallow, simply adding quality protein powder to your smoothies will do the trick!