Natural Ways to Reduce Perimenopause Symptoms (Bonus: They’re Delicious)
Conversation & Community for Women in Perimenopause and Menopause
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Spring brings the arrival of local farmer’s markets, and I look forward to filling my beloved Sea Bags with beets, cucumbers, tomatoes, salad greens, and more. Why? Because they’re key ingredients in a lifestyle change that has made a huge difference in reducing my perimenopause symptoms: The Mediterranean Diet.
What’s the Mediterranean Diet?
If you need a refresher, the Mediterranean Diet isn’t really a diet at all. Rather than being ultra-restrictive with calorie counting or cutting out entire food groups, it’s a flexible dietary pattern inspired by the food in coastal Mediterranean countries like Greece, Spain, Italy, France, and Northern Africa. It emphasizes plants and healthy fats like veggies, fruits, whole grains plus nuts, seeds, extra virgin olive oil, and fish rich in omega 3s. I’m a pescatarian, but small portions of high-quality meat are also encouraged if you eat it. (Making your shopping list? Download this printable worksheet from UCLA Health)
Even though I’ve been a relatively healthy eater, eight years ago I started experimenting with the Med Diet to feel better and hopefully ease some of my symptoms. In my early 40s, I knew I did not qualify for menopausal hormone therapy and was hopeful to find a more natural way to soothe my aching joints. And, popping OTC anti-inflammatory pills every day to have a decent quality of life just didn’t sound like a feasible solution to me.
Beyond the achy joints, I was also diagnosed with gestational diabetes when I was pregnant with my first child. And while that was more than 18 years ago, that diagnosis puts me at risk for developing type 2 diabetes later in life. Coupled with a potential rise in insulin resistance that can occur during menopause, I knew I needed to be thoughtful with how I fueled my body.
The Mediterranean diet is very well studied, and there’s lots of evidence to suggest that this eating pattern calms inflammation in the body with natural compounds found in food. It’s great for cardiovascular health and can benefit men and women with a multitude of chronic conditions. In perimenopause and menopause, studies show that it can not only soothe achy joints but can also help reduce hot flashes and night sweats. It took about a month for me to feel a difference in my body, and while I might occasionally eat processed foods, I’ve found that if I eat this way most of the time, I feel my best. (Bonus: All those healthy fats are incredible for plumping up your skin.)
6 Insanely Gorgeous Cookbooks
Whether you love to cook or are just getting started, cracking open a new-to-you cookbook is a great way to get inspired. Treat yourself to a fresh new hardcover or simply check out a copy from your local library. Some of my current favorites:
The Weekday Vegetarians by Jenny Rosenstrach (Subscribe to her substack, Dinner A Love Story, here.)
How to Cook Everything Vegetarian by Mark Bittman (subscribe to his substack here)
4 Bright, Flavorful Mediterranean Recipes
Here are a couple of springy recipes currently in my weeknight rotation:
Warm, white bean/arugula salad by Melissa Clark
Canned beans work great here and save time.
Roasted Cod with Tahini-Herb Butter by Christopher Kimball
Is there anything this man cannot cook to perfection? Yes there is a paywall here, but it’s worth $1 to join and you can always cancel later.
Muhammara (Roasted red bell pepper-walnut dip) by Maureen Abood
I have yet to find something that Muhammara is not good on. It’s fabulous on roasted vegetables, lentils, scrambled eggs, and pita chips. My kids tell me it’s lovely over grilled chicken.
Outrageous Herbaceous Chickpea Salad by Kathryne Taylor
I have made this recipe countless times, often substituting whatever I have in my fridge; it’s hearty and delicious and makes enough for leftovers in my house which is always a bonus.
Making the Transition
I always find it helpful to be honest about what’s hard about making any lifestyle change that can help minimize your symptoms. If you aren’t already cooking every night, there can be a learning curve in making grocery lists, planning meals, and investing time in meal prep. Be mindful not to set yourself up for failure by unrealistically promising to only cook homemade meals each night.
The beauty of the Mediterranean diet is that it’s not all or nothing. If you want to ease your way in, try “Mediterranean Mondays” and commit to making one new recipe a week. You can gradually build up from there.
Cooking for kids can be another barrier if they’re not used to these flavors. No one wants to cook two meals or spend their evenings as a short-order cook! My strategy is to serve them one of their safe foods (mac and cheese, chicken nuggets, whatever) as a main, and then serve one of these dishes on the side. It may take some time and exposure for kids to be comfortable with new flavors and textures, but I believe in the long run that if your kids see you eating well and enjoying the food that you make, they will be more open to trying new things. Side note: If I am truly certain my kid will not like a certain new food, I am honest about that instead of trying to cajole them into trying something I know they won’t like. None of us like to be tricked. I have found that by telling them they definitely won’t like a new food and why they won’t like it, they are more open to trying foods that I genuinely think they might enjoy.
After eight years, one of my kids will eat whatever I make, and the other prefers to stick to chicken in any form, turkey sandwiches, nuts, and fruit most of the time. While I can't make both of my kids happy with my meals all of the time, I keep cooking and eating this way regardless because it not only helps me feel my best, but it’s also a way for me to wind down in the evenings. And sometimes one of my kids will join me in the kitchen to help chop ingredients or just share about their day. I don’t know about you, but that makes cooking in this way priceless.
This Week’s Movement Snack
I’ve been playing around on the Bosu Ball this week practicing balance while engaging my core. Just sitting on a Bosu Ball without moving can fire your core in new ways. And even if you don’t have a Bosu Ball, you can try these moves without one. Many gyms also have them, so look around the next time you’re at the gym and see what you can find. Bosu Ball or not, have fun and keep a sense of playfulness.
If you try this week’s movement snack, snag one of the cookbooks, or make any of the recipes, let me know what you think!
Cheers to looking and feeling your best,
Susan
Susan Campbell
Founder & CEO, Phosis