Eat Your Way Through Perimenopause With These Top Superfoods

This omega-3 powerhouse not only keeps your brain sharp so you can actually remember why you walked into the room in the first place, but it also supports bone strength, which is super important so you can salsa, floss, moonwalk or funky chicken your way through this particular stage of life. This versatile little fishy is delish fried, baked, poached, BBQ’d, even smoked, so you really have no excuse.

Spinach, kale and their leafy green gang of goodness are packed with iron to keep your energy levels up, B vitamins to boost your mood, and calcium and vitamins that keep your bones strong and combat fatigue. Sautee ‘em up, fill a bowl with crunchy kale chips or even pretend they don’t exist and hide them in your smoothie. Oh, kale yeah!

The probiotics in yogurt not only support your digestion but also help maintain healthy gut flora (the microscopic, helpful bugs living in your digestive system) which really comes in handy when your hormones are on the rollercoaster ride from hell. Whether you're creating an artistic parfait, adding some tang to your smoothie bowl or even going full minimalist and eating it straight out of the container, consider yogurt your ally for keeping your gut happy.

These tiny superstars are like little hormone whisperers and really come in handy when your hormones take to the trampoline, helping to ease some of the ups and downs by balancing fluctuating estrogen levels. They’re also great for your heart —which is awesome since this phase of life isn’t for the faint of heart — and for keeping those pesky hot flashes at bay. *Hot tip (no pun intended): grind flaxseeds into flax meal to get the most benefits. Try your hand at homemade flax crackers, use as an egg replacer or even hide them into your baking.

Creamy and dreamy, avocados are loaded with healthy fats that help your body absorb nutrients, and keep your hormones in check and skin glowing to battle potential perimenopausal acne (just when you thought those awkward teenage years were behind you). Mash it up into guacamole for dipping your crudités, keep it mashed and throw it on some toast or even mix it into your salad dressing for some extra yumminess.

Packed with antioxidants, berries are like little shields defending against mood swings (your family will thank you), free radicals and inflammation. That’s some berry good news! Low in sugar and high in fiber, satisfy your sweet tooth by mixing berries with some plain yogurt and sprinkle with dark chocolate, add a splash of color to your morning oatmeal or get a variety in there and blend into a smoothie with some hidden greens.

Almonds, walnuts and all their nutty friends are packed with omega-3 fatty acids, protein and minerals that keep your bones strong and your cravings satisfied. Think of them as your crunchy confidants when a snack attack hits and a real patience-tester if you reach for shelled pistachios. Try them as a salad topper to add some extra crunch, make your own homemade trail mix with some dark chocolate and dried fruit or whip up some energy bites.

It's the sweet treat that’s packed with antioxidants and magnesium and boosts serotonin levels (the happy hormone). Dark chocolate can help reduce anxiety and brain fog while increasing mood and sleep quality. Plus, the rich, delicious flavor can distract you from hot flashes, so bonus! Indulge by melting it for berry dipping, stuff it into some dates with nuts or simply break off a square and pop it in your mouth.

Full of B vitamins, whole grains are the energy champions that keep you fueled throughout the day and your metabolism humming. They also bring a hefty dose of fiber to the table, supporting digestion and keeping everything running smoothly — because let's face it, you've got enough going on without adding digestive drama to the mix. Start your day with a quinoa or oat-based smoothie bowl, stuff some peppers or change up your homemade pizza with some whole grain crust.

Packed with plant-based proteins and natural plant estrogens, soy helps keep your bones strong and tame hot flashes so you don’t feel like you’re about to spontaneously combust on a daily basis. *Tip: choose organic soy when possible to avoid GMOs. Try sipping on soy milk, topping warm edamame pods with salt or tofuing (that’s a word, right?) up your stir-fry. Embrace the magic bean — maybe Jack was on to something.

Sip your way to serenity with a hot cuppa green tea. Loaded with antioxidants and a hint of caffeine, it can help take the edge off mood swings and ease anxiety — way cheaper than hiring a personal zen master to follow you around all day with calming affirmations. Make it iced to stay cool during the summer months, get fancy with a green tea latte or get really fancy pants and try some green tea-infused rice.