Mindful eating and an anti-inflammatory diet: key elements during perimenopause

Perimenopause is a natural phase that women go through before reaching menopause. It is often accompanied by changes in the body or the onset of some menopause-related symptoms, but this doesn't mean we can't do anything: from weight management to reducing symptoms like hot flashes, fatigue, and mood swings, adopting a mindful eating approach and an anti-inflammatory diet can transform this stage, improving quality of life.

We want to explain how diet and lifestyle can influence how we feel during perimenopause and how certain supplements can complement a holistic wellness approach.

Mindful eating: the art of connecting with food and the body.

The Mindful eating , a practice originating in Buddhism, refers to paying full attention during the act of eating. We now even hear about slow food restaurants, as it's becoming a tool for managing health and well-being. For women in perimenopause, this practice offers a different and natural approach to coping with the hormonal and emotional changes they experience.

What is mindful eating and how can it help us ?

Mindful eating is the process of eating with full attention, without distractions, and being completely present in the eating experience. This action has multiple benefits, such as:

• Stress and anxiety reduction : Hormonal changes during perimenopause can lead to anxiety and stress. Mindful eating can help reduce these symptoms by creating a space of calm during meals.

• Improves digestion : Eating slowly and paying attention to each bite promotes better digestion and nutrient absorption, crucial for preventing inflammation and digestive discomfort . This can also help prevent abdominal bloating, another symptom associated with perimenopause.

• Connecting with hunger cues : During perimenopause, many women notice changes in their appetite. Practicing mindful eating helps to tune into the body and distinguish between physical and emotional hunger. In other words, we will learn to discern between physical or real hunger and that emotional or compulsive hunger that makes us eat due to stress or anxiety, and usually, foods without nutritional value.

Techniques for Implementing Mindful Eating

The benefits of mindful eating are very clear, and increasingly referenced in clinical studies, but what can be difficult is starting to implement them in our daily lives.

Some tips to start working on mindful eating:

1. Take your time with each meal : Sit in a quiet space, even set a minimum time for eating, and avoid eating in front of screens as they will disconnect you from your body.
2. Listen to your body : Learn to recognize the signals of hunger and satiety before you start eating and when you feel you have eaten enough. Eat slowly, this will give your body time to send you the signals of satiety.
3. Savor every bite : Pay attention to the flavors, textures, and aromas. This not only enhances the eating experience, but also allows you to enjoy each food more.
4. Keep a food diary : Record how you feel before and after eating, as well as the types of food you consume. This can help you identify emotional or physical patterns that impact your relationship with food . And ultimately, enjoy what you eat much more.

Anti-inflammatory diet: what to eat and what to avoid during perimenopause

The Anti-inflammatory diet It's a much-discussed topic in recent years, and increasingly more studies show that certain foods can reduce chronic inflammation. These foods are especially important during perimenopause, as many of the associated symptoms—fatigue, weight gain, and joint pain—have an inflammatory basis.

What is chronic inflammation and why is it relevant?

Inflammation is a natural response of the body to infections or injuries, but when this inflammation becomes chronic, it can trigger more serious health problems. During perimenopause, hormonal changes can increase inflammation, which in turn increases the typical symptoms of this phase.

The foods we consume can increase or decrease inflammation. Therefore, it is important and very useful to understand which foods to promote and which to avoid to improve quality of life during perimenopause.

Key anti-inflammatory foods

• Fruits and vegetables rich in antioxidants : Antioxidants help combat damage caused by free radicals and reduce inflammation in the body. Some examples include fruits rich in Vitamin C such as oranges, kiwis, strawberries, and leafy green vegetables such as spinach and kale.

• Omega-3 fatty acids : Omega-3 fatty acids are essential for fighting inflammation. Fatty fish such as salmon, mackerel, and sardines are excellent sources, but they can also be found in plant-based sources such as flax and chia seeds.

· Anti-inflammatory spices : Spices such as turmeric , the ginger and the garlic They have potent anti-inflammatory properties and can be easily added to a variety of daily meals. Turmeric, in particular, contains curcumin, a compound that has been extensively studied for its anti-inflammatory effects.

· Healthy fats : Healthy fats such as avocado , the walnuts and the Extra virgin olive oil They not only reduce inflammation, but also support cardiovascular health, which is especially important during perimenopause .

Pro-inflammatory foods that are best avoided.

• Refined sugars : Consumption of refined sugar can increase inflammation in the body, worsen insulin resistance, and contribute to weight gain. Avoid ultra-processed foods, soft drinks, and industrially produced sweets.

• Refined carbohydrates : White bread, refined pasta, and other processed carbohydrates break down quickly into sugar, which increases blood glucose levels and contributes to inflammation.

• Trans fats : Trans fats, found in fried foods and processed products, are a key factor in chronic inflammation and should be avoided as much as possible.

Several clinical studies already demonstrate the effectiveness of an anti-inflammatory diet in relieving perimenopausal symptoms. But what's most significant is the experience of many women who report improvements after changing their diet.

These are some of the symptoms that have been relieved:

Hot flashes and night sweats

Hot flashes and night sweats are some of the most uncomfortable symptoms of perimenopause. Reducing the consumption of pro-inflammatory foods, such as sugar and trans fats, can help control these symptoms. Likewise, incorporating foods rich in phytoestrogens such as soy and flax seeds can help balance hormonal fluctuations .

Fatigue and low energy

Chronic inflammation is also linked to low energy levels. Consuming foods rich in Omega-3 fatty acids and antioxidants helps combat fatigue by improving cellular function and reducing oxidative stress .

Mood swings and mental health

Inflammation can negatively affect the brain, contributing to the anxiety, depression, and mood swings that many women experience during perimenopause. An anti-inflammatory diet, rich in healthy fats and antioxidants, can improve brain health and stabilize mood .

Weight control

Weight gain is another common problem during perimenopause. Pro-inflammatory foods, such as refined carbohydrates, increase the risk of insulin resistance, making weight loss difficult. An anti-inflammatory diet, including lean protein, fiber, and healthy fats, can help regulate metabolism and prevent weight gain.

While a balanced diet is the foundation of good health, supplements can be a useful tool to complement and enhance the effects of an anti-inflammatory diet. Here are some supplements that may be particularly beneficial during perimenopause:

Omega-3

Omega-3 supplementation is highly recommended if you don't consume enough fatty fish. These fatty acids have been shown to reduce inflammation, improve cardiovascular and brain health, and alleviate perimenopausal symptoms.

Vitamin D and Calcium

During perimenopause, estrogen levels begin to decrease, which negatively affects bone density.

Yellowthorn

The yellowthorn, a fruit from the olive family, and rich in fatty acids, provides lubrication to the skin and mucous membranes, which are also affected during this stage.

Andean Maca

Known as the plant hormone, it provides energy naturally.