Nutrition for Pre-Menopause: Diet & Lifestyle Tips

If you are pre-menopausal and are experiencing lower metabolism, belly fat, lethargy, hair loss, mood swings, depression or other symptoms associated with low estrogen, your doctor may suggest a diet that is low in fat and high in healthy proteins and complex carbohydrates.

Whole Grains

• Eat four to six servings of whole grains every day. Healthy whole grains include brown rice, whole wheat bread, crackers or pasta, dried legumes and corn. According to the Women's Encyclopedia of Natural Medicine, these foods will not only add B vitamins and extra calcium to your diet, they also contain phytochemicals and lignan, a type of phytoestrogen that can mimic the effects of hormonal estrogen in your body.

Fruts, Nuts and Seeds

• Eat six to eight servings of fresh fruit, nuts, legumes or seeds every day. According to a 1993 article by R. Miksicek in the journal Molecular Pharmacology, these foods are also high in phytoestrogen and may help to reduce hot flashes and the risk of bone disease, heart disease and cancer. Flaxseed, high in omega 3 essential fatty acids and antioxidants, helps to reduce hot flashes by balancing the levels of estrogen and progesterone in the body. Bananas and cantaloupe are high in potassium, which may help to combat symptoms of depression that are sometimes associated with pre-menopause.

Complex Carbohydrates

• Eat four to six daily servings of complex carbohydrate vegetables, such as cabbages, Brussels sprouts, broccoli and cauliflower. All these vegetables are high in fiber and contain indoleic acid, which is known to stimulate the production of progesterone in the body.

Empty Calories

• Steer clear of alcohol, sugary sodas and coffee. These contain "empty" calories that could lead to an imbalance in your blood sugar, as well as extra body fat. Instead, opt for green or herbal teas, sugar-free drink mixes or good old-fashioned water.

Protein

• Eat three to five servings a day of healthy protein, including white-meat poultry; low-fat cuts of pork; dried legumes or beans; low-fat cheese, milk or yogurt; and fish. Stay away from red meat and high-fat pork like bacon or ham. A proper serving of protein is about the size of the palm of your hand.