Balancing your body through Perimenopause and Menopause: A Nutritionist’s guide to thriving naturally

The hormonal shifts that come with perimenopause and menopause can feel overwhelming. Many of my clients describe feeling like they’ve “lost control” of their bodies or that they do not recognise themselves anymore. They are struggling with symptoms like hot flashes, fatigue, anxiety, brain fog, sleep disruptions, and stubborn weight gain. I myself have felt the early stages of Perimenopause and know how it feels.

The good news? Nutrition and lifestyle can play a powerful role in helping you balance, restore energy, and reclaim your vitality during this time. The following are evidence-based nutrition strategies and lifestyle tips designed to nourish your body, calm your mind, and support you holistically through this transition.

What’s going on?

Perimenopause is the time leading up to menopause when oestrogen and progesterone levels start to fluctuate. This stage can begin as early as your late 30s or early 40s and can last for up to 10 years. Menopause itself is defined as 1 year without a period, typically occurring around age 51.

These hormonal changes affect many areas of your mind and body, such as:

• Metabolism and weight

• Mood and mental clarity

• Bone and heart health

• Sleep and energy levels

• Skin, hair, and libido

Nutrition & lifestyle foundations for hormonal balance

1. Eat wholefoods & limit processed foods

Whole foods are rich in nutrients your body needs for hormone production, liver detoxification, and energy. In contrast, processed foods are often filled with additives, refined sugars, and inflammatory oils that can exacerbate hormonal symptoms.

Choose:

• Fresh vegetables and fruits

• Whole grains (quinoa, oats, brown rice)

• Lean proteins and plant-based sources

• Healthy fats (olive oil, avocado, nuts)

Limit:

• Sugary snacks and drinks

• Processed meats and refined carbs

• Vegetable oils (soybean oil, sunflower oil, cottonseed oil, processed rapeseed oil)

• Alcohol (which can often be a hot flush trigger for many)

2. Prioritise protein with every meal

Protein is essential for maintaining blood sugar balance, promoting satiety, and supporting muscle health, especially as oestrogen levels decline. It helps prevent the energy crashes and cravings that many women experience mid-afternoon. Aim for around 20–30 grams of protein per meal. The best sources include the following:

• Eggs, fish, chicken, turkey

• Lentils, chickpeas, tofu, tempeh, beans

• Greek yogurt, cottage cheese

• Collagen, good quality protein powder

3. Nourish your body with gut-loving fibre

A healthy gut is crucial for hormone detoxification, mood regulation, and immunity. Fibre helps your body eliminate excess oestrogen, which can be recycled by the body and build up and making symptoms worse. It is a good idea to gradually increase your fibre consumption if you aren’t used to eating so much roughage and drink plenty of water to help support bloating. Good sources of fibre-rich foods include:

• Ground flaxseeds and chia seeds

• Berries, apples, pears (eat the skin as this is where a lot of the fibre is held)

• Leafy greens and cruciferous veggies

• Legumes (lentils, beans)

• Whole grains (oats, barley, quinoa)

4. Support your body with nutrient-dense leafy greens for energy

Fatigue is one of the most common and frustrating symptoms experienced during perimenopause and menopause. As hormone levels shift, the body’s energy production, metabolism, and stress response can all be affected, leaving many women feeling chronically tired or mentally foggy.

Incorporating a variety of nutrient-dense leafy greens into your daily meals is a simple yet powerful way to nourish your body and fight fatigue from the inside out. Leafy greens like kale, spinach, Swiss chard, arugula, and collard greens are rich in key nutrients that directly support cellular energy production. They’re packed with magnesium, B vitamins (especially folate and B6), vitamin C, and antioxidants, each play a role in mitochondrial function, reducing oxidative stress, and helping your body convert food into fuel more efficiently.

Many greens also contain plant-based iron, which is essential for maintaining healthy red blood cells and preventing iron deficiency-related fatigue. This can often arise with heavy or irregular menstrual cycles during perimenopause. Pairing greens with vitamin C-rich foods, such as a lemon juice dressing, can enhance iron absorption.

Additionally, leafy greens support the body’s natural detoxification pathways, especially the liver. The liver becomes even more important as your body processes fluctuating hormones. They’re rich in antioxidants like chlorophyll and magnesium, which support liver health by promoting bile production and protecting against cellular damage and reducing inflammation that can contribute to sluggishness.

They're also rich in folate, magnesium, calcium, and vitamin K which are all essential for energy, mood, and bone health. Bone health is especially important during this time. Here are some leafy green examples:

• Spinach

• Kale

• Swiss chard

• Rocket

• Watercress

5. Add phytoestrogen-rich foods for hormonal harmony

During perimenopause, oestrogen levels begin to fluctuate and gradually decline. This can lead to symptoms such as hot flushes, night sweats, mood swings and irregular periods, amongst others. One natural way to help bring more balance to this hormonal rollercoaster is by incorporating phytoestrogens into your diet.

Phytoestrogens are naturally occurring plant compounds that have a mild oestrogenic effect in the body. While they don’t replace your body’s oestrogen, they can gently bind to oestrogen receptors around the body, which helps to buffer the highs and lows of hormonal shifts. This can be particularly helpful in reducing the severity and frequency of symptoms that may be experienced.

Foods rich in phytoestrogens include soy products such as :

• Tofu

• Tempeh

• Miso

• Edamame

• Flaxseeds. Flaxseeds, in particular, are a perimenopausal powerhouse as they are high in lignans, a type of phytoestrogen and rich in fibre and omega-3 fatty acids which support hormone metabolism and reduce inflammation.

• Lentils

• Chickpeas

• Broccoli

• Berries

Adding these foods to your daily meals is a gentle, food-first approach to supporting hormonal balance. They are nutrient-dense and fibre-rich, which helps stabilise blood sugar which as a crucial factor in managing mood swings and energy dips common during this life stage.

6. Prioritise sleep to support your nervous system

Sleep disruptions such as waking at 3 a.m and struggling to go back to sleep, needing night time toilet trips, struggling to fall asleep, or night sweats are very common during perimenopause. These disturbances are often linked to shifting levels of oestrogen and progesterone, which play a key role in regulating sleep cycles, body temperature, and stress response. When you sleep well, your body has the chance to reset, detox and repair. This leads to helping with common issues of perimenopause such as better weight regulation, as poor sleep affects hunger hormones like ghrelin and leptin, increasing cravings and reducing metabolic efficiency. Brain fog, forgetfulness, and difficulty concentrating are all magnified by sleep deprivation. Emotional resilience can be improved with better quality sleep.

Here are some simple sleep-supporting strategies:

• Stick to a consistent sleep-wake cycle, even on weekends. This anchors your circadian rhythm and improves sleep quality over time.

• Limit stimulants for example, avoid caffeine after 2pm and alcohol as these can, disrupt REM sleep and trigger hot flashes.

• Create a calming wind-down ritual. Sip herbal teas like chamomile, lemon balm, or valerian, and unplug from screens at least 1 hour before bed.

• Support your nervous system with magnesium. Magnesium glycinate, natures relaxant, can promote muscle relaxation and calm the mind. Many women find this especially helpful for falling asleep or reducing night waking.

• Keep your sleep environment cool, dark, and breathable – Wear moisture-wicking sleepwear, layer your bedding, and consider a fan or cooling device to reduce overheating from night sweats.

• Limit late-night anxiety spirals, a tip to help with this is to keep a notebook by your bed to write down any racing thoughts and brain dump before going to sleep.

Perimenopause and Menopause is not something to fear or "fix." It’s a profound physiological and emotional shift and calls for deeper nourishment, greater self-awareness, and compassion for your changing body.…you can feel vibrant, grounded, and empowered in this next stage of life.

You don’t need to “push through” or suffer in silence. This is your time to care for yourself on a deeper level—and thrive.

Much love

Katie xx