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Registered Dietitian + Nutritionist For PerimenopauseNourish Your Body Through Perimenopause Nutrition

Perimenopause can be a challenging phase in life, presenting difficult symptoms, hormonal changes, and other effects on the body. On average, women experience perimenopause for 4-6 years before fully transitioning to menopause.

Understanding the symptoms and how to manage them can help with this process both mentally and physically. Focusing on proper nutrition is one of the best tools for managing this phase as it provides many benefits and can significantly alleviate symptoms.

At Silver Mirror, we understand that everyone is unique. This is why our Nutrition Program offers you a completely customized plan, focusing on your specific goals, ensuring you receive the most effective and personalized care.

 

$99 Kick-Start 

60-Minute Consultation with No Commitment

book now

Understanding Perimenopause & Nutrition

Perimenopause is when a woman’s body begins to make the transition to menopause, showing signs for some women anywhere from their late 30s into their 40s. During this time, women’s ovaries slow down in their production of estrogen and progesterone, causing irregularity in menstrual cycles. Because of this change in hormones, women also experience other symptoms such as:

  • Weight Gain: Changes in metabolism and hormone levels can lead to natural weight gain if it goes un-managed
  • Mood swings: Experiencing a shift in moods 
  • Fatigue: Decreased estrogen levels can have an effect on energy levels, causing fatigue 
  • Hot flashes: Often a sudden rush of heat and sweating
  • Insomnia: Sleep patterns can be disrupted, causing difficulty falling asleep and staying asleep
  • Hair loss: Hair can thin out and there can be an increase in hair loss 
  • Urinary urgency: Decrease in estrogen can lead to a weaker bladder and urinary tract 

Nutrition plays an important role in alleviating perimenopause symptoms and can help make the transition easier because many aspects of hormones and hormonal changes that can be controlled with diet.

Key Nutrients for Hormone Balance

Phytoestrogens: Found in foods like soy, flaxseeds, and whole grains, phytoestrogens can help mimic estrogen in the body, potentially easing symptoms like hot flashes and night sweats.

Calcium and Vitamin D: Essential for bone health, especially as estrogen levels drop. Include dairy products, leafy greens, and fortified foods in your diet.

Omega-3 Fatty Acids: These healthy fats, found in fatty fish, chia seeds, and walnuts, can help reduce inflammation and improve mood.

B Vitamins: Important for energy levels and cognitive function. Include whole grains, leafy greens, legumes, fish and lean meat and nuts and seeds.

Our Tailored Approach to Perimenopause Diet & Nutrition

Our tailored nutrition program connects you directly with registered dietitians who specialize in midlife women’s health, helping you navigate symptoms and improve your long-term health. From balancing hormones to supporting heart health, we’ve got you covered.

How our Program Directly Improves Perimenopause Symptoms

Customized Meal Plans for Hormonal Balance: Our dietitians develop meal plans tailored to your unique hormonal needs, focusing on foods that support estrogen and progesterone levels. This can help alleviate symptoms such as hot flashes, mood swings, and fatigue.

Targeted Nutrient Support: We emphasize key nutrients that are particularly beneficial during perimenopause, such as phytoestrogens, calcium, vitamin D, and omega-3 fatty acids. These nutrients can help manage symptoms and support overall health.

Weight Management: Hormonal changes during perimenopause can make weight management challenging. Our dietitians create strategies to help you maintain a healthy weight through balanced nutrition and portion control, reducing the risk of weight gain.

Holistic Health Approach: We integrate lifestyle recommendations, such as stress management techniques and exercise routines, to complement your nutritional plan and enhance your overall well-being.

Continuous Support and Adjustments: As your body changes, so do your nutritional needs. Our program includes check-ins and adjustments to your meal plan to ensure it remains effective and aligned with your health goals.

Our Nutrition program is designed to make the transition to menopause more manageable, with guidance and support. Sign up for your kick-start 60-minute consultation with no commitment for just $99 and learn how our dieticians can help you live a healthier lifestyle.

$99 Kick-Start 

60-Minute Consultation with No Commitment

Book Now

Pricing

  • We pride ourselves on providing our guests with the comparable prices with the top dietitians.

    Our Comprehensive Nutritional Kick-Start Session (60-Minutes) allows you to:

    • Evaluate your health and nutritional history
    • Identify lifestyle enhancements for optimal well-being
    • Develop tailored goals with strategic wellness roadmap and personalized meal plan

    All consultations are facilitated via zoom so you don’t have to leave the comfort of your home and don’t need to be in the same state to work with the best and most experienced Registered Dietitians. 

    Begin your journey with no commitment to ensure you’re receiving the guidance and support you need during your transition period.

    Virtual Kick-Start Session

    First Month
    $99

  • Continuing Your Journey

    Continue your perimenopause journey with monthly 30 minute sessions that keep you on track and let you talk to your dietician about your progress and address challenges and hurdles you are facing. Our dietitians will make sure you stay on track and achieve your personal goals.

    Continuing Your Journey

    Premium Members*
    FREE
    Member Price
    $119/month
    Non-member price
    $149/month
    *Premium Members: Free for first 3 months
Sign Up Now

Nutrition For Perimenopause FAQs

  • Certain dietary adjustments can help manage symptoms and support overall health during this time. Consider increasing Calcium and Vitamin D intake, focus on increasing phytoestrogen in your diet and boost Omega-3 fatty acids. Consulting with a dietician can provide personalized guidance and ensure that your dietary changes are effective and sustainable.

  • A diet can help balance hormones, maintain bone health, support mood and manage weight, help reduce hot flashes and night sweats and improve sleep. By working with a dietician and changing your diet, you can effectively manage perimenopausal symptoms and improve your overall health and well-being during this transitional phase.

  • Addressing mood swings and lessening anxiety through diet involves adding specific nutrients and food groups like Omega-3 fatty acids, magnesium and antioxidant rich foods, that support brain health and emotional well-being. Working with a dietician who can guide you on foods and create a personalized meal plan can ease the burden of doing it on your own and create a plan that will make the perimenopause transition easier.

Get Started Today

Begin your journey to a healthier lifestyle and book your Virtual Kick-Start Session with no commitment for $99.

Sign Up Today