Ideas in this flowchart

• Combating perimenopausal symptoms through nutrition
• Increase protein intake to 30% of calories
• Make small protein swaps
• Create a small calorie deficit
• Limit calorie deficit to 200 calories per day
• Increase calcium and vitamin D intake
• Prevent bone resorption and osteoporosis
• Focus on antioxidants in diet
• Prevent oxidative stress
• Vitamin E helps with hot flashes
• Boost mood and help with anxiety and depression
• Decreasing estrogen leads to weight gain
• Drop in estrogen affects bone health
• Antioxidants reduce severity of symptoms
• Adjusting nutrition can combat belly fat