Diet and nutrition to manage perimenopause periods

Can diet improve period problems in perimenopause?

Periods become irregular in perimenopause, and when menopause eventually arrives they will stop. Diet alone isn’t going to change the inevitable but it can contribute towards improving your overall health.

• Essential fatty acids: Omega-3 fatty acids help with menstrual cramps. Found in: freshly ground linseeds, and SMASH - salmon, mackerel, anchovies, sardines and halibut. (Better to eat in fish as supplements can increase bleeding).

• Whole grains: Iron rich, low GI foods may help with hormonal imbalance, eat more: barley, oats, quinoa, brown and wild rice

• Iron is lost in blood. Top up supplies, eat more: red meat, egg yolks, dark green vegetables and dried fruits.

• Fruit and Vegetables containing Vitamins A, C & E, antioxidants recommended for heavy bleeding by Dr Christine Northrup (obstetrician-gynecologist). Eat more: tomatoes, leafy greens, peppers, broccoli, Brussels sprouts and squash, lemons, limes, berries and cherries.

Supplements worth trying for irregular, erratic or heavy periods

Heavy bleeding and flooding during perimenopause can contribute to health problems that impact your day to life. If you are looking for a more holistic approach to managing your menopause journey then you may require supplements or turn towards natural remedies.

• Iron: Heavy blood loss may cause anaemia as iron lost in blood isn’t replaced quickly enough. NHS UK says that anaemia can cause tiredness and lethargy. Talk to your GP before taking iron supplements as too much iron can be toxic.

• Vitamins A & C: Female nutrition expert Dr Marilyn Glanville says studies show taking vitamin A and Vitamin C with added bioflavonoids, (which strengthen the blood vessel capillary walls), can reduce or even stop heavy bleeding.

• Multivitamin & mineral supplement specifically for menopause.

• Herbal supplements, can be taken as capsules or tinctures. For heavy bleeding, try: shepherd’s purse, yarrow, vitex and ladies’ mantle.

• Does black cohosh help with perimenopause periods? Some studies have found evidence that black cohosh helps with some perimenopause symptoms such as headaches, vaginal dryness and hot flushes. However, many experts consider the evidence unclear and that more research is needed. There is little scientific study to support that black cohosh helps to regulate periods, or ease PMS symptoms.

It’s essential to talk to your GP about supplements as they can interact with the effectiveness of other medications.