Perimenopause can introduce a deluge of uncomfortable symptoms to the day to day life of an average, healthy woman. Perimenopause or what’s known specifically as the “menopause transition” typically starts 8 to 10 years prior to menopause, when the ovaries completely cease producing eggs. During perimenopause the body gradually produces less hormones, or hormone production can become erratic in production. For instance, estrogen (the main female hormone) is often gradually lowered during perimenopause, which marks changes in reproductive organs (i.e., erratic periods, low libido, and lack of vagina lubrication), hot flashes and night sweats, fatigue, changes in weight and appetite. However, other essential hormones (testosterone and progesterone) can also become irregular leading to hair loss, skin dryness, mood swings, etc., that may start as early as 40- to 50-years old.

As with any health condition, the symptoms of both menopause and perimenopause can be greatly reduced with doctor prescribed medications (i.e., synthetic or bioidentical hormone replacement therapy), naturopathic therapies (i.e., vitamins and supplements), as well as adopting a health-filled, balanced diet that aims to reduce symptoms and boost energy. Here are some of the most efficient superfoods to reduce the symptoms of perimenopause:

1. Pumpkin and Squash
A colorful array of winter squash can significantly reduce menopausal symptoms such as dry skin, brittle bones (osteoporosis) and hair loss, so says research from the National Institutes of Health (NIH). Look to pumpkin, acorn squash, spaghetti squash and butternut squash for a heaping dose of skin, hair and bone boosting vitamin A, as well as a high amount of plant based fiber content, which can ease menopausal constipation due to hormonal imbalances.

2. Flaxseed
This tiny seed delivers a satisfying crunch and a delectable nutty flavor. But flaxseed main benefit during perimenopause is that it’s rich in both omega 3 and omega 6 essential fatty acids, which work to naturally ease water retention and inflammation. Sneak some into your morning oats or smoothie to get a daily dose of plant lignans, which have been linked to boosting metabolism and estrogen production, as well as lowering menopausal depression and mood swings.

3. Super greens
I’m not talking about the powdered supplement, but rather incorporating plenty of healthy cruciferous greens, like spinach, swiss chard, collards, and kale into your daily diet. Why? These super greens are packed with magnesium and calcium, both of which boost bone strength and ease menopausal anxiety, depression, and migraine headaches, according to research from the Wexner Medical Center in Columbus, Ohio

4. Nuts
If there was ever a time to go nuts for the likes of almonds, walnuts, and Brazil nuts, perimenopause is the perfect time! Not only are these crunchy salad and cereal toppers loaded with heart-healthy polyunsaturated fatty acids, they deliver impressive stores of magnesium, potassium, zinc, and calcium for building bone density (i.e, osteoporosis) and aiding symptoms of depression and sleep disturbances (i.e., insomnia).

5. Fatty fish
Get a hook on these cold waters—filets such as herring, sardines, salmon, and mackerel—are loaded with omega-3 fatty acids, which work to ease perimenopausal depression, and inflammation linked to cardiovascular heart disease. Research from the National Heart, Lung, and Blood Institute recommend at least 2 servings of fish per week.