When the weather is chilly and the nights are long, many of us may lose the momentum we’ve built in our health journeys. 

However, for women like you balancing your career, home life, and the symptoms of perimenopause, it’s so important to keep up with your health goals. Otherwise, that extra belly weight starts to creep up, inflammation increases, and the rest of the not-so-pleasant symptoms start to reappear. 

But did you know that the whole foods that are in season during the winter have the nutrients your body is craving right now? Yep, it’s so important to eat with the seasons because it provides every cell in our bodies with what it needs the most at that given moment. Moreover, eating with the seasons makes it easier to support local farmers, decrease your carbon footprint, and eat fresher, healthier foods. 

Here are the 6 winter superfoods to help you beat perimenopause and menopause symptoms this season. 

6 Winter Superfoods To Ease Perimenopause Symptoms

Eating with the seasons helps you take advantage of the most nutrient dense whole foods that are available at that time of year. These 6 winter superfoods will help to ease perimenopause symptoms, give you the energy to enjoy life, and help you lose weight so you look and feel great.

Need help regaining control of your weight, hormones, and other perimenopause symptoms? Schedule a discovery call with me today!

1. Legumes

During perimenopause, your body’s estrogen production slows down. This leads to a hormonal imbalance and an influx of unwanted side effects.

However, phytoestrogen intake can help to get your hormones back in balance. Phytoestrogens are estrogen-mimicking, naturally-occurring compounds found in certain plants. To make phytoestrogens part of your diet, stock up on legumes like soybeans, flax seeds, and edamame. Additionally, unprocessed soy products like tofu and tempeh are also a great source of phytoestrogens. 

2. Seafoods & Other Omega-3 Fatty Acids

According to a study published by the National Library of Medicine, omega-3 fatty acids help to stabilize mood swings that often happen due to the hormonal imbalance associated with perimenopause. Plus, the nutrient also helps to reduce hot flashes that start to occur during perimenopause.

Furthermore, omega-3s also help protect against a number of other serious symptoms attributed to perimenopause, including:

• Arthritis & Joint Pain

• Menstrual Pain

• Depression

• Hot Flashes

• Vaginal Dryness

Seafood

Specifically, cold-water fish that are high in omega-3 fatty acids are great winter foods for combating perimenopause symptoms. The types of fish to eat in the winter include:

• Tuna

• Salmon

• Mackerel 

• Sardines

• Herring

Oysters

In addition to being high in omega-3s, oysters also contain Zinc that your body needs during perimenopause. Zinc is helpful in clearing acne and with giving you a youthful glow by killing bacteria and helping to maintain collagen and tissue health. It also helps combat vaginal dryness as well.  

Avocado

A great and versatile source of omega-3 fatty acid is the always loved avocado! Sprinkle spices on it for a quick snack. Smoosh up the avocado meat to use as a healthy spread on your quick lunch wrap. However you choose to eat an avocado, you’ll enjoy the benefits of the omega-3s and its naturally hydrating properties to give your skin a beautiful glow. 

Want to lose weight, ditch your perimenopause symptoms, and feel great all year long? Schedule a discovery call with me today to learn how my program can help you meet your health goals and look great! 

3. Green Leafy Veggies

Cruciferous veggies like kale, broccoli, and other leafy greens are wonderful winter superfoods. In addition to improving bone health with calcium and magnesium, leafy greens are also good sources of Vitamin C. 

In addition to bone health, magnesium-rich foods also help alleviate depression, anxiety, and migraines. Overall, consuming high amounts of leafy greens is known to decrease the majority of perimenopausal and menopausal symptoms. So make sure to stock up on kale, broccoli, brussels sprouts, and other leafy greens and look forward to looking and feeling great all season long. 

4. Winter Squash

We can’t talk about winter superfoods without mentioning winter squash! This seasonal vegetable is high in fiber, Vitamin A, and is so versatile that you can use it in a number of recipes.

The high Vitamin A concentration is great for your skin, bone and teeth health, and soft tissues, too! Meanwhile, the fiber supports a healthy gut and can also help reduce constipation (another annoying side effect of the hormonal changes associated with perimenopause).

5. Prunes

One of the several unfortunate side effects of perimenopause and menopause is bone density loss. And of course, this can lead to Osteoporosis. 

But did you know that prunes can help?

In addition to alleviating several perimenopause symptoms, this nutrient-dense fruit contains boron. The mineral boron extends the half-life of Vitamin D and estrogen. As a result, boron helps to protect your bone health. 

Furthermore, prunes also have anti-inflammatory properties that can help prevent hot flashes, acne, gut issues, and other issues that result from inflammation.

According to Janhavi Damani, the author of a study on prunes, “Our findings suggest that consumption of 6 to 12 prunes per day may reduce pro-inflammatory mediators that may contribute to bone loss in postmenopausal women. Thus, prunes might be a promising nutritional intervention to prevent the rise in inflammatory mediators often observed as part of the aging process.”

6. Low-Fat Yogurt

When it’s cold outside, you may not be reaching for a tall glass of ice water as often as you do during the warmer summer months. But did you know that low-fat yogurts are essentially 85-90% water? 

Furthermore, yogurts are high in protein, contain probiotics for gut health, and have other life enhancing nutrients as well. And yogurt is so versatile, you’re sure to have fun trying it in different ways!

Incorporate yogurt into your diet by making a go-to breakfast staple in your home. Eat it on its own. Or add chopped up strawberries, blackberries, blueberries, kiwis, or your other favorite fruits. Plus, you can add a sprinkle of chia seeds for added fiber and other healthful nutrients that are good for your heart and lower cholesterol.

Need something to take with you for those busier mornings? Add low-fat yogurt to your favorite smoothie before dashing out the door. It truly is the superfood that can go anywhere!

You’ll feel the effects from your head to your toes. Plus, you will even notice a glow to your skin when it is refreshed, hydrated, and happy.

Keep Perimenopause Symptoms At Bay All Year Long 

Eating winter superfoods is a great way to beat the chilly winter blues. But when spring rolls around, it’s time to switch up your seasonal eating again. If staying on track with what to eat and when seems overwhelming, I can help!

My program is specifically designed for working women like you who want real results. Together, we will discuss your body, symptoms, and goals. Then, we will come up with a plan.

Understanding what is happening in your body is key to navigating the perimenopause journey successfully. Together, we will evaluate your diet and lifestyle to identify what is causing your symptoms. Next, we will develop a sustainable program customized just for you so that you can meet your health goals. With me ase your guide, you can lose weight and feel as great as you look.

What are you waiting for? Schedule a discovery call with me today to get started!