The hormone balance diet is often necessary to reduce the symptoms of perimenopause and menopause. Many women who are experience perimenopausal and menopausal symptoms are unaware of how to deal with them. However, a hormone balancing diet can make it possible to level out low hormones (i.e., estrogen) and many of the negative symptoms, such as hot flashes, headache, irritability, weight gain, and more.

Take back control of your hormones and your life with the following menopausal diet tips:

1. Focus on lean protein
The estrogen control diet is one of the leanest diets you can be on. It incorporates a mixture of healthy fats and proteins to keep your hormones in balance while cutting out excess trans fats, processed carbohydrates, and refined sugars. This diet requires that you consume a lean protein and a healthy fat in every meal..

2. Healthy fats for hormone balance
In addition to boosting blood circulation, healthy fats help restore hormone levels that are out of control. Healthy fats, particularly omega-3 fatty acid rich foods and supplementation, were found to reduce hot flashes and night sweats. Foods rich in omega-3 fatty acids include salmon, chia seeds, hemp seeds, and mackerel.

3. Excess salt
Diets high in sodium have been linked to reduced bone density in postmenopausal women, according to 2017 research conducted by the International Osteoporosis Foundation. The study identified that if sodium levels surpass 2-grams per day, the risk of bone mineral density loss increased by 28%. In addition, a high salt diet increases the chances of developing hypertension (or high blood pressure), particularly for women in estrogen decline.

4. Avoid alcohol and caffeine
If you like a few too many cups of coffee in the morning and a few too many glasses of wine or beer in the evenings, you may want to cut down or eliminate caffeine and alcohol if you’re hot flashes are becoming unbearable. A 2010 study published by the journal, Scientific Research, noted that caffeine and alcohol consumption intensified hot flashes because they disrupt sleep. Even if you can’t resist a cup of coffee or glass of wine, do so long before bedtime to avoid restless sleep.