Perimenopause and Portuguese Women: Culture, Diet, and Navigating Midlife Health
How Portuguese women experience perimenopause, including cultural attitudes, the Portuguese diet, healthcare navigation, family expectations, and practical strategies.
Perimenopause in Portuguese Society
Portugal has a strong family-oriented culture with deep Catholic roots, and menopause has traditionally been treated as a private matter. Older generations of Portuguese women often managed the transition quietly, with little discussion and limited medical support. Today, younger and middle-aged Portuguese women are increasingly willing to seek information and care, and awareness of perimenopause as a medically significant transition is growing. Still, the cultural norm of endurance and discretion around women's health means that many women wait longer than necessary before addressing symptoms.
Cultural Attitudes and Family Expectations
Portuguese women in midlife often carry significant responsibilities within extended family structures, including caring for elderly parents and playing central roles in family gatherings and routines. The expectation of warmth, capability, and availability can leave little room for a woman to acknowledge her own changing needs. Sleep disruption, fatigue, and mood changes during perimenopause can be dismissed as tiredness or stress rather than recognised as symptoms requiring attention. Gentle but clear communication with family members about what you are experiencing can be a first step toward getting the space and support you need.
The Portuguese Diet and Perimenopause
Traditional Portuguese cuisine shares many characteristics with the broader Mediterranean diet. Fish, particularly sardines and codfish (bacalhau), is a staple and provides omega-3 fatty acids that support cardiovascular and joint health during perimenopause. Olive oil, legumes, vegetables, and moderate red wine are common features of the Portuguese table. These elements are broadly positive for midlife health. However, white bread, fried foods, and pastries (pastelaria) are also central to Portuguese food culture and can contribute to blood sugar fluctuations that worsen hot flashes and energy levels.
Healthcare Access and the SNS
Portugal has a universal healthcare system, the Servizio Nacional de Saude (SNS), which provides access to GPs and specialist referrals. Like many European systems, access to menopause specialists can involve waiting, and regional variation in the quality of menopause care exists. Private healthcare options are available in major cities. If your GP is not addressing your concerns adequately, asking for a referral to a gynaecologist or endocrinologist with experience in menopause care is a reasonable and appropriate step. Documenting your symptoms before appointments helps make the case clearly.
Traditional Remedies and Herbal Practices
Portugal has a rich tradition of herbal medicine, and teas made from plants such as erva-cidreira (lemon balm), camomila (chamomile), and hipericao (St John's Wort) are commonly used for sleep and mood. St John's Wort in particular is worth approaching carefully, as it can interact with contraceptives and other medications. Always mention any herbal remedies to your doctor or pharmacist. Some women find these traditions comforting and that is entirely valid, as long as they are used alongside rather than instead of appropriate medical care.
Building Awareness Through Symptom Tracking
One practical step any woman can take during perimenopause is to begin logging her symptoms consistently. This builds a picture of what is happening, when symptoms peak, and what tends to help or worsen them. It also makes appointments more productive. An app like PeriPlan lets you log symptoms and track patterns over time, which can be especially useful when navigating a healthcare system where appointment times are short and you need to communicate clearly and efficiently.
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