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Perimenopause
Diet for Combating Estrogen Dominance
These dietary guidelines are a natural and easy
way to improve perimenopause symptoms.
- Eat soy foods, buckwheat, citrus fruit
rind and pulp (not the juice) and ground flax meal in shakes
and cereals. They help to reduce estrogen production and prevent
the hormone from binding to tissue receptors.
- Avoid potato chips, caffeine, alcohol,
chocolate, sugar, soft drinks, fruit juices, fried or fatty foods,
and salt, all of which hamper the process that metabolizes
estrogens and eliminates them from your body.
- Eat a low-fat, high-fiber diet
to help your intestines eliminate estrogens so they are not reabsorbed
into your body. Include plenty of fresh fruits, vegetables, whole
grains and legumes (beans, peas).
- Reduce or eliminate red meats because
they elevate estrogen levels. This can cause menstrual cramps
and worsen the inflammation of endometriosis. Instead, eat fish
such as salmon, mackerel, sardines, trout, and tuna, which are
high in beneficial omega-3 fatty acids that reduce the pain of
menstrual cramps and endometriosis.
- Avoid dairy products, as they have
a negative effect on reproductive health similar to that of red
meat. Use soy or rice substitutes, including soy and rice milk,
cream cheese, sour cream, and soy yogurt.
- Avoid wheat products since they
can make perimenopause-related endometriosis and PMS symptoms
worse. Instead of wheat, use rice, quinoa, corn, or soy-based
breads, crackers, pasta, and whole grains.
For a healthy economical
lunch, take rice cakes, soy yogurt, tuna fish, almond butter and
whole fruit to work.
If your symptoms are
mild to moderate, you can cheat occasionally, but be sure to follow
the diet most of the time. If your symptoms are severe, or you’re
facing a hysterectomy or repeated use of heavy-duty drugs, I urge
you to dedicate yourself to the diet until you begin to get significant
symptom relief.
Read More on Perimenopause:
Getting Started
Quiz: Is it Menopause or Perimenopause
Undoing Estrogen Dominance
Estrogen and Progesterone Are Normally
Balanced
Checklist for Estrogen Dominance
Keep it SIMPLE Tip Acupressure for Insomnia
Nutritional Therapies
Diet for Combating Estrogen Dominance
Nutritional Supplements for Estrogen
Dominance
Nutritional Supplements to Promote Progesterone
Production
Other Power Supplements for Perimenopause
Complementary Therapies
The Pump
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