Eat to Beat Perimenopause: Strengthen Your Body’s 5 Defense Systems with Food

4 minute read

A close friend of mine, who is currently navigating health challenges related to perimenopause—especially around insulin resistance—recommended a book that has been helping her manage her symptoms. I decided to invest in it, believing it could benefit not only the general population seeking answers but also women going through perimenopause.

As I was reading this book I came to the conclusion that there’s one powerful tool you can use to regain control when it comes to perimenopause - food. What you choose to eat isn’t just about calories or satisfying hunger; it’s fuel for your body’s defense systems which is foundation of the 4 pillars of 'the F.L.O.W method'.

Based on the groundbreaking research from Dr William Li's book, Eat to Beat Disease, I dive deep into how you can support your body’s five critical defense systems - angiogenesis, regeneration, microbiome, DNA protection, and immunity - through food, especially during the perimenopausal transition.

The book in case you want to check it out

At Midlife Flow, we use the F.L.O.W. method to help you balance your hormones and reclaim your vitality. Today, we’re focusing on the "F - Fuel. The right fuel not only nourishes you but strengthens your body’s natural defenses. Here’s how:

1. Angiogenesis: Supporting Healthy Blood Vessels

Angiogenesis is the process of creating new blood vessels, crucial for delivering oxygen and nutrients throughout your body. As you enter perimenopause, fluctuations in estrogen can increase the risk of cardiovascular disease (and reduce the risk of tumors and cancers). Supporting healthy angiogenesis through food can help combat these risks.

Foods to Fuel Angiogenesis:

• Soy-based foods  contain potent antiangiogenic properties known as isoflavones, soecifically genistein, daidzein, equol, and glyceollins that can be absorbed after consumption. Fermented soy products have a higher concentration of them such as soy sauce, tofu, miso, natto and tempeh.
• Tomatoes contain useful bioactives, especially carotenoids such as lycopene, rutin and beta-cryptoxanthin.
• Anti-angiogenic vegetables:
• Broccoli - eating 80 to 160 grammes of cooked broccoli per week is associated with reduced risk of many cancers.
• Kale - cute leaves away from inedible stem then chop or shred leaves, which can be steamed, blanched, stir-fried, used in soup or stew.
• Anti-angiogenic fruits:
• Some summer fruits - peaches, plumbs, nectarines, apricots, cherries. mango, and even lychee
• Berries like blueberries, raspberries, blackberries and strawberries are rich in antioxidants that support healthy blood vessels.
• Seafoods:
• Fatty fish like salmon and mackerel contain omega-3 fatty acids that reduce inflammation and support heart health. Other fish to eat include sardines, and swordfish.
• Dark chocolate (at least 70%) can help improve circulation by encouraging healthy blood vessel growth.
• Tree nuts (walnuts, pecans, almonds, cashews, pistachios, pine nuts, macadamia) and beans
• Chinese jasmine tea and Green tea
• Olive oil
• Cheese

It's not how good you are now, it's how good you're going to be that matters - Atul Gawande

2. Regeneration: Helping Your Body Heal Itself

I have a secret I have been keeping. I have been exploring the concept of longevity, and the more I read about it, the more I want in! We all want to stay as young and youthful as possible, to keep our vitality for as long as possible. Well my goal is to keep on going to at least the age of 150. Your body has an amazing ability to regenerate, but this can slow down with age and hormonal changes during perimenopause. Fueling your body with foods that promote regeneration, kick your stem cells into action, can help maintain tissue health and support overall well-being. Stem cells keep you youthful, and can also regenerate tissues damaged by aging. We know that a specific type of stem cell called endothelial progenitor cell (EPC) supports the creation of new angiogenic blood vessels, and they can also repair and regenerate damaged blood vessels. 

Foods to Fuel Regeneration:

• Cocoa powder contains bioactives called flavanols and is a stem cell-recruiting food.
• Fish oil, why? Because it increases the production of endothelial progenitor stem cells that can regenerate oxygen-deprived muscles. Some of the highest levels of marine omega-3 PUFAs are found in fish such as hake, tuna, and yellowtail, as well as shellfish like clams and cockles.
• Green beans has shown to protect endothelial progenitor cells against oxidative damage from free radicals.
• Turmeric - the main bioactive in turmeric is curcumin, which is an anti-inflammatory, anti-oxidant, anti-angiogenic and pro-regenerative properties.
• Foods high in Resveratrol which are present in blueberries, cranberries, peanuts, and even pistachios
• Foods high in Zeaxanthin such as leafy greens like spinach, mustard greens, watercress, spring greens, swiss chard and kale are rich in vitamins and minerals that support tissue repair, and goji berries is found to have high zeaxanthin.
• Foods high in Chlorogenic Acid which are found in high concentrations in coffee, black tea, blueberries, peaches, fresh and dried plums, eggplants and bamboo shoots. other foods, black raspberries, chinese celery, mangos
• Nuts and seeds, particularly walnuts and flaxseeds, are high in healthy fats and antioxidants that aid in cellular repair.
• Mediterranean diet
• Caloric restriction and fasting
• Purple potatoes
• Extra virgin olive oil

3. Microbiome: Feeding Your Gut Health

Your gut health plays a huge role in hormone regulation, mood, and immune function - all areas that can feel out of balance during perimenopause. Supporting your microbiome is essential for maintaining hormonal harmony and overall health.

Foods to Fuel Your Microbiome:

• Fermented foods like yogurt, sauerkraut, and kimchi introduce beneficial bacteria to your gut.
• Prebiotic-rich foods such as onions, garlic, and bananas feed the good bacteria in your digestive system.
• Fiber-rich foods like oats, beans, and lentils help keep your gut moving and provide sustenance for your microbiome.
• Cheese is good for your gut.
• Yogurt but stick with the real Greek Yogurt.
• Sourdough bread
• Eat lots of dietary fiber from wholefoods
• Kiwi fruit
• Brassica veggies - broccoli, cauliflower, pak choi, cabbage, kale, swedes, turnips, and arugula (rocket)
• Walnuts
• Beans
• Mushrooms

4. DNA Protection: Safeguarding Your Cells

As we age, our DNA can become more vulnerable to damage, leading to conditions such as cancer. During perimenopause, oxidative stress increases, so it’s important to support your body’s ability to protect and repair DNA through antioxidant-rich foods. Pollution, industrial toxins, ultraviolet radiation, and emotional stress, all cause damage to our genetic code. When DNA is damaged, genes can malfunction. You will want to eat foods containing anti-oxidants, micronutrients among other things.

Foods to Fuel DNA Protection:

• Vitamins A, B, C, D, and E, found in spinach, carrots, red peppers, lentils, and mushrooms, as well as eggs, cod liver oil, sardines, and mackerel
• Minerals like magnesium and zinc. Magnesium is found in almonds, oatmeal, bananas, and tofu, while zinc is found in oysters, crab, and lobster
• Kiwi fruit
• Carrots
• Lycopene - rich foods such as tomato, watermelon, guava, pink grapefruit - these will protect you from sun damage.
• Seafood and the top sources of marine omega 3 PUFAs is hake (from the cod family), sea cucumber, manila clams and cockles, tuna, yellow tail, and bottarga
• Pacific oysters
• Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, which helps protect DNA from damage.
• Green tea is packed with catechins, powerful antioxidants that guard your DNA from oxidative stress.
• Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts contain compounds that help detoxify harmful substances before they damage your DNA.
• Foods that protect telomeres such as coffee, tea, nuts and seeds, a Mediterranean diet, vegetable-rich asian diet.

For more you can research the work of Dean Ornish, who conducted a study called Gene Expression Modulation by Intervention with Nutrition and Lifestyle (GEMINAL)

5. Immunity: Strengthening Your Defense Against Disease

As your hormones fluctuate during perimenopause, your immune system may weaken, making you more susceptible to infections and illness. Fueling your body with immune-boosting foods helps ensure that your defense systems are strong and ready to protect you.

Foods to Fuel Immunity:

• Garlic and ginger are potent anti-inflammatory and immune-boosting foods that help ward off illness.
• Mushrooms like shiitake and maitake contain beta-glucans, which enhance immune cell function.
• Citrus fruits and red bell peppers are excellent sources of vitamin C, which is essential for immune health.
• Broccoli Sprouts.
• Foods that contain ellagic acid such as chestnuts, blackberries, black raspberries, walnuts, and pomegranate
• Extra virgin olive oil.
• Fruit juice with immune-boosting power:
• Cranberry juice
• Blueberries

How to Incorporate These Foods into Your Diet

Now that you know which foods can fuel your body’s defense systems, the next step is incorporating them into your daily life. Here are a few simple tips to help you get started:

• Smoothie Power: Blend leafy greens, berries, and flaxseeds for a delicious breakfast that supports angiogenesis, regeneration, and DNA protection.
• Snack Wisely: Swap processed snacks for nuts and seeds, dark chocolate, or a handful of fermented veggies like kimchi.
• Balanced Meals: Incorporate fatty fish, cruciferous vegetables, and whole grains into your lunch and dinner to support your microbiome and immune system.
• Stay Hydrated: Sip on green tea throughout the day to provide a steady stream of antioxidants for DNA protection.

Embrace Your Body’s Natural Defenses

Perimenopause is a time of change, but it’s also an opportunity to reconnect with your body and fuel it in ways that support your health. By focusing on these five key defense systems—angiogenesis, regeneration, microbiome, DNA protection, and immunity - you can empower your body to thrive during this transition.

At Midlife Flow, our goal is to help you embrace these changes with knowledge and confidence. Start fueling your body today with these powerful, defense-boosting foods, and discover how much better you can feel during perimenopause and beyond.

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