As a Nutritional Therapist, I know perimenopause can feel like a bit of a rollercoaster – one day, everything’s fine, and the next, you’re wondering why you can’t sleep, why you’re suddenly craving chocolate, and why your moods are all over the place! But don’t worry, this is a natural part of life, and you can absolutely get through it by giving your body the right kind of support.

Let’s break down what’s happening during perimenopause and how some simple tweaks to your diet and lifestyle can make a big difference.

Perimenopause is the time leading up to menopause – the point when your periods stop for good. It’s not something that happens overnight. It can last for years (sometimes up to 10 years), and during this time, your hormones, especially oestrogen and progesterone, start to fluctuate and gradually decline. That’s when you might start noticing symptoms like:

• Poor sleep
• Hot flushes
• Headaches or migraines
• Brain fog (you know, those “where did I put my keys?” moments)
• Weight gain
• Mood swings and anxiety
• Joint pain and muscle aches
• UTIs
• Low libido
• Dry skin, hair, nails, and vagina
• Fatigue

It sounds like a lot, but the good news is that there are simple changes you can make to help manage these symptoms and feel more like yourself again. It all starts with what you’re putting on your plate!

When it comes to nutrition, I like to focus more on what we can have rather than what we can’t have, including lots of the good stuff and less of the not-so-good stuff! So let’s talk about the top five things you can focus on in your diet to support your body through perimenopause.

Carbs have a bit of a bad reputation, but they’re essential for energy, so are a great source of fuel for our body and brain. The trick is to focus on the right kind! As oestrogen declines during perimenopause, your body becomes less sensitive to insulin (the hormone that helps manage blood sugar), which can lead to blood sugar spikes and weight gain if you’re not careful.

• Refined carbs (think white bread, pastries, sugary snacks) cause quick blood sugar spikes.
• Unrefined carbs (think whole grains, root vegetables) break down more slowly, giving you steady energy without the crashes. These also contain lots of lovely fibre, as well as vitamins and minerals.

Focus on: Whole grains like brown rice, quinoa, and root veggies. A fist-sized portion per meal will give you energy without the extra weight, especially when combined with protein. And speaking of which…

Protein is your best friend when it comes to staying strong and keeping your metabolism humming. It helps with muscle repair, keeps your blood sugar stable, and supports weight management, which can be tougher during perimenopause.

Aim for 1g of protein per kg of body weight each day, and make sure to include some protein with every meal.

Focus on: Lean meats, fish, dairy, and plant-based proteins like beans, legumes, and nuts. A palm-sized portion per meal is perfect.

Fat isn’t the enemy! In fact, healthy fats are crucial during perimenopause. They support hormone production, help your skin, hair, and nails stay healthy, and play a role in brain health.

Omega-3s are especially helpful for reducing inflammation, which can help with those annoying joint pains.

Focus on: Avocados, nuts, seeds (chia and flaxseeds), extra-virgin olive oil, and oily fish. Keep it to two thumb-sized portions per meal.

The more, the merrier! Eating a variety of plant-based foods isn’t just good for your health – it’s essential during perimenopause. These foods are loaded with antioxidants, fibre, and vitamins that help with everything from mood to energy. For example, eating a wide range of plant foods will make sure you get enough of these (and other!) nutrients:

• Calcium: Important for bone health (since bones can become more fragile as oestrogen levels drop). You’ll find it in leafy greens, beans, and nuts.
• Magnesium: Helps with stress and sleep. Get it from green veggies, nuts, and seeds.
• Vitamin B6: Great for mood and energy. Found in foods like oats, bananas, and nuts.

Focus on: Aim for a rainbow on your plate – think reds, greens, oranges, purples, and yellows. Try to get in about 30 different plant foods a week to nourish your body.

Believe it or not, your gut health plays a big role in managing oestrogen levels. A diverse and healthy gut microbiome helps regulate circulating oestrogen and keeps inflammation in check.

• Prebiotics (the food for good gut bacteria) are found in onions, garlic, and asparagus.
• Probiotics (which contain live bacteria) are found in fermented foods like yogurt, kefir, and sauerkraut.
• Fibre is found in most fruits, veggies, and whole grains, and helps keep everything moving smoothly.

Focus on: A mix of prebiotics, probiotics, and fibre-rich foods daily to keep your gut happy and balanced.

It’s not just about food—how you live your life can make a huge difference in how you feel during perimenopause. Here are a few key lifestyle changes that can help:

Sleep can get a bit rocky during perimenopause, but good sleep hygiene can help. Try to:

• Avoid screens before bed
• Keep your bedroom cool
• Cut down on caffeine later in the day
• Try magnesium-rich foods or supplements to help you relax

Stress makes perimenopause symptoms worse. Finding ways to relax and unwind is so important. Reducing caffeine, alcohol, and sugar can help too.

Find what works for you—whether it’s yoga, meditation, or simply taking a walk in nature.

Movement is a game-changer during perimenopause. Weight-bearing exercises are great for keeping bones strong, while resistance training helps maintain muscle. But honestly, any kind of activity you enjoy—whether it’s swimming, dancing, or just a brisk walk—will make you feel better overall.

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Perimenopause can feel like a whirlwind, but it’s also a time to tune into your body and give it the care it needs. By focusing on nutrient-rich foods, maintaining a healthy lifestyle, and making space for self-care, you can make this transition smoother and feel more empowered every day.

If you need personalised guidance, feel free to reach out for a chat. Together, we can create a plan that’s tailored to you and helps you thrive through this phase of life.

Please note, this blog should not be taken as medical advice. If you have any health concerns, please consult a medical professional.