The Hormone-Balancing Diet

40 Comments

Besides having to experience all the typical symptoms, many perimenopausal women find it difficult to maintain a healthy weight. One cause may be the body's need to hang onto fat during menopause, as it gives off estrogen.

To make maintaining weight easier, Dr. Christiane Northrup has created the Hormone-Balancing Diet. This plan will help keep hormone levels even and keep you happier, both physically and mentally.

  • Eat at least three meals a day: Skipping meals or "saving calories" causes your metabolism to slow down. Your body stores the food you do eat as fat. Start every day with a healthy breakfast to jump-start your metabolism. And follow up with a well-rounded lunch and dinner, and even a small, wholesome snack in between if you're hungry.
  • Eat protein at every meal: Studies have shown that eating protein boosts metabolism more than eating fat or carbohydrates. Good sources of lean protein for perimenopausal women include eggs, fish, chicken, low-fat dairy and soy.
  • Eat a wide variety of fruits and vegetables: Try to fit in five servings a day. That may seem like a lot, but a serving of vegetables is only four ounces, or about half a cup. Stick to brightly colored produce most often, as it contains the most powerful antioxidants.
  • Eat healthy fats each day: It may seem like an oxymoron, but healthy fats do exist and they're very important in perimenopause. Your skin, hair, nails and nervous system will all benefit from the healthy fats found in fish, eggs, walnuts and soy.

Dr. Northrup also recommends increasing your intake of

  • Soy
  • Water
  • Flaxseed
  • Bioflavonoids (They sound scary, but you can find these powerful antioxidants in cherries, cranberries, blueberries, grapes and whole grains.)
  • Green tea
  • Calcium

And decreasing your intake of

  • Caffeine
  • M.S.G.
  • Tobacco products
  • Aspartame
  • Refined carbohydrates
  • Chocolate
  • Alcohol

Of course, no healthy lifestyle would be complete without exercise, too. Shoot for at least 30 minutes of exercise at least five times a week. Variety is the key – working different muscles allows you to burn more fat. Finally, Dr. Northrup suggests giving yoga and meditation a try. They both increase progesterone and will help you feel more calm and centered.

Sources:

Dr. Christiane Northrup, M.D., Nutrition: Hormone-Balancing Food Plan
http://www.drnorthrup.com/womenshealth/healthcenter/topic_details.php?topic_id=88

Preparing for Menopause: Your Diet. http://www.oprah.com/article/health/health_life_body/6

Rate this article

What others are saying.

Belinda, 12/11/2008 1:41:47 AM
It covered some basics but left me wanting more.

Libby, 12/11/2008 6:24:06 AM
Very good information. I've not seen this kind of treatment for menopausal women before.

Arlene, 12/11/2008 7:35:20 AM
It is essential to keep as active as possible. Your emotional health will be more positive.

Patricia, 12/11/2008 7:45:19 AM
These are things that you OBGYN will tell you at every visit.,,,At least mine does
and she is right. so although this is a nice artical, it's only common sence.

Kim Lucci, 12/11/2008 7:59:24 AM
a good read -

Li, 12/11/2008 8:23:50 AM
I think this is a very helpful article. *bookmark*

Diane Wagner, 12/11/2008 8:24:45 AM
Have a handful of sunflower seeds each a.m. to be a friend to your thyroid...D.

Tina, 12/11/2008 9:11:03 AM
That's all good, but i need my booze & chocolate. ;-)

April, 12/11/2008 9:20:45 AM
I will be 40 next year. I can't keep my weight in control. I am not over weight, but I have some problems with it. I am 5'8 in height. I weigh 200....maybe a little more. When I was younger. I didn't have a problem. I would stay 120. I ate everything. Now I get a little emotion over little things. Is this normal? Thank you, April

Mary, 12/11/2008 11:37:26 AM
I have heard much of this before. It is always good to keep hearing it until it is established as a habit.

Cindy, 12/11/2008 12:09:33 PM
I am very disappointed as this information is the way EVERYONE should be eating.

I already eat healthy (what article states) and do avoid the bad items and still have hormone balancing issues. It is misleading as there is more to balancing a females hormones than just diet. The article should also state this.

Gab, 12/11/2008 12:20:44 PM
thanks for the reminder!

Jessica , 12/11/2008 12:59:24 PM
This seems like the same diet recommendations as on any day. It does not address why certain foods should be avoided.

Debra, 12/11/2008 1:24:36 PM
Helping me to understand a better balance diet.I also liked to help understand better for to eat and not to eat.

donna, 12/12/2008 11:05:33 AM
hi i get my period every other week they say it is normal for my age ( take iron) every one who has this even though my iron lrvel's were normal in lab work i felt week then i took iron and what i huge differnce and im 5'6 and 48 and i have to have my dove chocolate can't give it up i weigh 150 should be 130

Nissaa, 12/12/2008 11:59:52 AM
I was diagnosed with polycystic ovarian syndrome about a month ago. The doctor told me that my hormones are off balanced. I never thought this could happen to me. I go to culinary school and it is very hard to keep a balanced diet. Reality set in and this is a very good article to let you know that eating healthy is very important.

Robin, 12/12/2008 12:10:51 PM
So what if you can't eat soy products because of family history of breast cancer? Same goes for estrogen treatments.

MARTI, 12/12/2008 4:07:52 PM
I HATE HAVING MY TIME OF THE MONTH
I WISH DIDN'T HAVE THEM

Jitaun, 12/12/2008 4:59:38 PM
I was pleased with how simple, but yet how powerful and important these foods are to our bodies. I enjoy learning about better ways of taking care of my body. This imformation is helpful and I am going to purchase more of these foods.

Teresa, 12/12/2008 10:32:02 PM
I enjoyed the article. I wish I had known these things years ago. I had a total hysterectomy 5 yrs ago and take hormone replacement. In September, I gave up coffee and all caffeine, aspartame, and I don't drink anyway. I replaced the morning coffee with green tea and soy drinks. I take flaxseed anyway. I have felt so much better since changing my diet. My mind seems clearer and I am not so fatigued during the day (I was a sundowner). I just say "try it, what do you have to lose". Don't give in and think "just a little won't hurt", push through the craving and you will succeed.

Audrey, 12/13/2008 2:39:06 AM
I love the holiday season and all the different foods that come along with this time of year. However, I admit I sometimes over-indulge in the tempting treats and rich foods. This article made me realize that to stay healthy and balanced for my three kids, I need to incorporate a good diet. Thank you.

JeNeel, 12/14/2008 1:36:51 PM
That's what I want - hot flashes, night sweats, just a tad emotional and chocolate or alcohol. Hmmm. most definitely I am eating everything on the go list, but will have to keep rethinking the no list. It requires much more consideration, perhaps over a glass of wine and square of dark chocolate - both wonderful antioxidants.

Bonnie, 12/15/2008 12:07:09 AM
Basic info. Would value knowing why to avoid chocolate, especially when recent health research has proven it contains nutrients that provide numerous benefits. Also, what role does the thyroid play in weight retention - even for those of us with a "normally" functioning thyroid? And what foods increase my metabolism? Article was too shallow.

Lila, 12/17/2008 11:17:08 AM
I started struggling with night sweats and weight gain starting in my early 40's. Read about colon cleansing and talked to my chiropractor. He recommended the Standard Process colon cleanse. It helped soooo much, no more night sweats and lost weight too. I felt like it reset my metabolism. That was two years ago, I do the cleanse on a annual basis now and follow the basic recommendations of the above article.

Beatryxa, 12/18/2008 2:49:04 AM
I think CHOCOLATE IS THE ONLY THING THAT TAKE MY PAIN AWAY, REALLY, MAYBE THIS DIET IS NOT SO CORRECT................

ricky, 12/24/2008 7:02:25 AM
girls period

Kim, 1/9/2009 11:50:19 PM
I did quit drinking coffee and have been downing green tea every morning. The green tea tastes awful but I have noticed a big difference. I won't give up my dark chocolate. I don't believe that's bad. After all it is a vegetable. It comes from beans. LOL I normally eat almonds but will add some walnuts and maybe some of those berries. Thanks.

Dee, 1/10/2009 12:48:07 PM
I sure don't have any answers! I do have a few questions, like will strong abdominal muscles help to slow down a very heavy flow? I can have such a gush all at once that a super maxi will leak when leaving the ladies room! Back in I go! Forget a full-time job, I have trouble in a part-time close to home job!! I go NOWHERE during that time, sometimes having to make untrue excuses!! I hate it! I'm 45 in 2 months and have dropped to 140 lbs recently at 5'4, but I've been experiencing this torment for about 12 YEARS! Long enough! Any advice for me?

Ruth, 1/13/2009 7:36:46 PM
I have similar problems with heavy periods and there are surgury options available you should discuss with your doctor. I think they are outpatient and you recover at home.

Debra, 1/19/2009 10:21:01 AM
My meals are healthy, and I avoid in between meal snacks. For me snacks lead to more snacking and weight gain.

Karen, 2/19/2009 10:57:42 AM
Dee, I also had heavy heavy periods, couldn't leave my house for a few days during this time. I finally couldn't take it anymore and had a hysterectomy in May of last year. It is sooo nice not to have periods anymore!!!!

Laurin, 2/23/2009 10:57:06 AM
Did U check your iron. I also eat raisins and cut back on the coffee.

Eanyia Guan, 2/25/2009 9:49:39 PM
I think taking Gynita Nourish 1 packet every week for menopausal women is the better problems solution recipe besides all the above stated treatments.

breanna, 3/11/2009 2:31:59 PM
hi

Eanyah Uan, 3/13/2009 1:35:17 AM
I would like to know the meaning of pre-menstrual changes in the vagina’s acidity or alkalinity?What causes the changes in the vagina’s acidity or alkalinity? And which one is more common that most normal women will get ,acidity or alkalinity?Thanx.

Dee, 3/14/2009 10:54:36 PM
I just turned 40 I'm feeling depressed because my GYN told me the blood levels showed that I am going through Permimenpause. That was the reason for missed periods. I wanted more answers but she seemed to be in a hurry I worry about my health. I have to small children and I want to be in the best health so I can watch them grow up.

lisa, 5/5/2009 7:28:32 PM
mix the green tea with peppermint or spearmint leaves or tea to cut that awful taste. Same goes with red clover or nettle tea.

Elaine, 7/19/2009 12:23:02 PM
I thought the article adequate, I am overweight, have had stomack bypass surgery years ago and have since gained all but 70 pounds back, I eat everything on the healthy list my only downfall id Dove chocolate which I have tried to cut back and only use it as a reward for good behavior. I just started taking the flaxseed oil capsules, haven't noticed any difference, I do notice the soy pills I take seem to help, not a big fan of tofu but the chocolate soy milk is great. I cut out all caffiene years ago and do not drink green tea because I haven't found any that are decaffinated. I am going to have the bypass revised and they reqire you to go on a low fat high protein diet, limit your carbohydrates which includes fruit, so if weight is an issue try the protein diet supposedly it helps with the chocolate craving too. I am very wary of alot of the herbal stuff, none of it is monitored by the FDA and could be harmful as they don't really know right dosges etc for it, just eat a good diet and take vitamin supplements, a good multivitamin is balanced so that you get the correct amounts of say vit C with D (takes one to absorb the other) Good luck all

Linda, 8/6/2009 11:33:31 PM
Now, I just HAVE to have my coffee in the morning!! I have noticed my cravings have changed- I don't desire chocolate or milk like I used to. I drink water all day, almost a continuous thing- and eat plenty of fruit & veggies. Now I want to know- what kind of green tea? I have never had that. Is it that hot tea in a cup or the bottled kind? I used Remifemin tablets from Walmart for about three months and had continuous cramps with those. I stopped them and started them again months later and the cramps were there again.

PLEASE HELP, 10/3/2009 7:43:09 AM
I had not had a period for 50 DAYS!! So I go to my Family MD she tells me that I need to go on Birth Contol pills to regulate my periods. She insisted that I am to young (I'm 36) to be in Perimenopause. Wanting a second opinion I go to another doctor and she tells me that it IS possible I am starting Perimenopause (Since I had a tubal at age 21). It seems that I have had some of the symptoms I read about, but is there any other symptoms--Besides the usual ones--That people receive? Such as Changes in Bowel Movements, Less interested in Sex, and etc.? Any HELP would be appreciated. THANK YOU

Share your thoughts.

First Name

Comments

Subject to approval before posting.