Top Tips for Reducing Perimenopausal Symptoms

Top Tips for Reducing Perimenopausal Symptoms



“Loaded gun attitude” that is how my dad used to describe my mom when she was going through menopause. It was a nightmare. Anything, even the smallest thing could trigger her switching from happy to angry and upset.


It was like living with ticking bomb right next to you.

We had to learn how to behave and handle things when she was around.


We all know that is going to happen to all of us at some point. At a certain age we are thinking about that more often start to prepare for mood swings, figure changing, emotional swings.


What if all of that will start much earlier than expected? What if you start showing some symptoms when still in your 30s or 40s? Impossible?


Not at all.


It is quite common for women to go into perimenopause years before right menopause “kicks in”.


According to Mayo Clinic Perimenopause means “around menopause” and refers to the period during which woman’s body makes its natural transition toward menopause.


Yes, it may start when you are in your mid 30s, 40s.


So what exactly is happening?


During perimenopause estrogens levels will fall and rise chaotically like a rollercoaster.


You may notice difference in your menstrual cycles (they may go longer or shorter). You may feel more sleepy or having trouble sleeping, having hop flashes, mood changes.

Symptoms may last for as long as one year to 10 years or more.


Does that meaning you are doomed? How to live with all that symptoms?

This is not what we sign for! We want our energy back, be able to function on higher level and enjoy life. We want to keep our bodies for as long as possible.

What to do then?




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You can make this transition period almost unnoticeable. Make all symptoms mild, remove them altogether and boost your energy levels. Use food as your weapon.





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#omega-3-rich food


Omega-3 rich diet can and will trigger right brain chemistry processes to give you better mood and super low risk level of getting a depression.


Start eating at least 2-3 servings of fatty fish per week.


  • salmon
  • sardines
  • tuna
  • mackerel

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Also include in your diet;


  • walnuts
  • flaxseeds


– flax oil

– fish oil supplements



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What are those? They are simply all the beans and lentils in the world. They consist amazing combination of protein and fiber. Thanks to them you will regulate your blood sugar which means fewer snacks. They are also great buffer against mood swings. You want more?


They are low in calories which mean it is easier for you to maintain healthy body weight and prevent future gains.

nicoise salad momsfitnessheaven

Nicoise Salad-


#potassium food (high)

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Strawberry Basil Smoothie-


They are mostly fruits. They are packed with antioxidants, vitamins and water. High-potassium food will help to reduce bloating.


  • avocados
  • bananas
  • passion fruit
  • kiwi
  • persimmons
  • cantaloupe melon
  • apricots
  • pomegranate
  • figs
  • cherries
  • peaches





Soy products will help you to control those unpredictable mood swings and balance hormone levels.


  • tofu
  • soy milk
  • edamame
  • soy nuts



chicken wrap momsfitnessheaven

Light Protein Packed Wraps-

  • eggs
  • turkey
  • lean meat
  • cottage cheese



They help to control hormone levels, boost your metabolism, and grow more muscles.


Ok, so you know what to eat to feel and look better, but what about forbidden food. What to eliminate from your menu?



#highly refined carbohydrates


Forget about high-calorie, low in nutrient foods as they are packed with fats. They will make it harder to balance your hormones.


TIP! Start using GI (glicemic index) to determine which foods are good for you.


You can find more about it here….


Control how much of carbohydrates you are consuming daily.


For adult person; 5g per kilogram of body weight daily



If you eat more of them, focus on more intense workout that day.


The best time for you to consume carbs is 1-2 h before your workout and 30 minutes after.


A few changes in your menu can balance changes that occur during perimenopause and reboot your energy and mood levels.


Changing what’s on your plate will help a lot. There is a little more you can do to help yourself.



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You should be aiming for 30 minutes up to 60 minutes of exercises for 5 days a week. You will keep your calories shrink but also you will boost your mood, energy and metabolism.


Length of your workout should depend on how much carbs you have eaten. On heavier carbs day train a little longer or harder.



#strength training



Weights are your friend now. Doing weight-based training is the must for you at the moment. Because all of the changes happening you might lose muscle tissue, which you need to rebuild. More muscles mean better weight control.


#coffee and alcohol


Cut them as much as you can. They may disturb your sleeping pattern.




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Drink a lot of it. Staying hydrates is a must and I can’t stress enough the importance of drinking water. Try to drink 8 cups a day or if you are exercising accordingly more.


Water is not just going to hydrate you. Water is playing crucial role in boosting your metabolism, faster calorie burning, improving your skin appearance, flashing toxins out of your body but also helps you digest food faster and better. Healthy guts, less bloating equals smaller belly.


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