Perimenopause nutrition & lifestyle tips
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.
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. As we have oestrogen receptors all over the body (for example, in our brain, bones, skin, liver, eyes), during perimenopause, the ovaries produce less oestrogen in a somewhat fluctuating manner, which leads to all sorts of symptoms as the receptors are affected. A few of these signs and symptoms could be:
Menstrual Changes: Irregular periods (skipped cycles, shorter or longer cycles), heavier or lighter bleeding, spotting between periods
Hot Flashes & Night Sweats: Hot flushes, night sweats disrupting sleep
Sleep Disturbances: Trouble falling asleep or staying asleep, feeling unrefreshed in the morning
Mood & Emotional Changes: Irritability or increased anger, anxiety, low mood, emotional sensitivity or mood swings
Cognitive Changes: Brain fog or difficulty concentrating, forgetfulness, trouble with focus or multitasking
Physical Changes: Weight gain, especially around the midsection, slower metabolism, muscle loss, joint stiffness or aches
Sexual & Reproductive Changes: Vaginal dryness or discomfort during sex, decreased libido
Hair, Skin: Thinning hair or hair loss, dry skin, changes in skin firmness and texture
Other Symptoms: Fatigue or low energy, headaches or migraines, increased stress sensitivity, dry eyes
Perimenopause is a hormonally dynamic transition that asks for support from you. As oestrogen and progesterone fluctuate, systems that regulate blood sugar, stress response, sleep, and inflammation become more sensitive. Nourishing food, regular meals, adequate protein and micronutrients, supportive movement, and real rest can make a big difference to how the body adapts day to day. With understanding and support, perimenopause becomes less about helplessness and more about alliance and collaboration with a changing body.
Perimenopause nutrition & lifestyle foundations
1. Eat nutrient-dense whole foods & 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. Aim for around 20–30 grams of protein per meal. It is recommended to have 0.75g of protein per kg of body weight per day, working out at about 45g a day for a 60kg woman. Though during this life stage, we may actually need a little more.
The best sources include the following:
Eggs, fish, chicken, turkey
Lentils, chickpeas, tofu, tempeh, beans
Greek yoghurt, 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, 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 any 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. Cruciferous veg (cauliflower, broccoli, kale, cabbage, Brussel sprouts) in particular aid the liver in breaking down and clearing excess oestrogen. They also contain plant compounds indole-3-carbinol and sulforaphane which can help support in balancing oestrogen levels.
Legumes (lentils, beans)
Whole grains (oats, barley, quinoa)
We have a specific microbiome in our gut called the Estrobolome. These are a collection of gut bacteria which metabolise and help regulate oestrogen by breaking it down for elimination or recycling. As ovarian estrogen declines, a healthy Estrobolome balances hormonal fluctuations, therefore reducing symptoms such as hot flushes, mood swings, weight gain, and Oestrogen dominance. Eating a high-fibre, plant-rich diet ( thinking about our 30+ plants a week here), eating fermented foods and stress reduction are important.
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, watercress and rocket are rich in key nutrients that directly support cellular energy production. They’re packed with magnesium, B vitamins (especially folate and B6), vitamin C, calcium, and vitamin K and antioxidants. These nutrients play a role in energy, reducing oxidative stress, mood and helping your body convert food into fuel more efficiently. Vitamin K and calcium play an important role in bone health during this time.
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.
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. Many are nutrient-dense and fibre-rich, which helps stabilise blood sugar, which is 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 nighttime 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 12 noon, 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, nature’s 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 light 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.
7. Weightlifting in perimenopause
Hormonal shifts, especially changes in oestrogen, can affect almost everything at once: muscle mass, bone density, metabolism, mood, and even how your body handles blood sugar. This is why weight lifting becomes so important. As oestrogen declines, muscle loss can happen faster, which slows metabolism and makes blood sugar harder to regulate. Strength training helps preserve and build muscle, keeping your body more insulin-sensitive so glucose is used for energy instead of being stored, which means fewer crashes, cravings, and energy dips throughout the day.
Lifting weights also supports stronger bones, healthier joints, and better posture. It also has a powerful effect on stress and mood, helping regulate cortisol and boost feel-good hormones that can improve sleep and emotional resilience.
8. Bone health
Bone health becomes especially important during perimenopause because oestrogen plays a huge role in keeping bones strong, and as levels start to fluctuate and decline, bone loss can speed up. This makes bones more fragile over time and increases the risk of osteoporosis later on. Since you can lose bone density years before menopause officially begins, perimenopause is a critical window to protect what you have by focusing on things like strength training, impact exercise, proper nutrition, and overall lifestyle habits. Paying attention to bone health now is about setting yourself up to stay strong, mobile, and independent for the long run.
Key bone nutrients:
Calcium (Yogurt, milk, kefir, cheese, sardines with bones, tofu, almonds, and leafy greens like kale and bok choy)
Vitamin D (Sunlight, fatty fish (like salmon and mackerel), egg yolks, and supplements)
Magnesium (Nuts, seeds, beans, leafy greens and dark chocolate)
Vitamin K2 (Fermented foods like natto, sauerkraut and kefir)
Phosphorus (Meat, dairy, fish, nuts, seeds, whole grains)
9. Brain health
During perimenopause, many women notice changes in brain health that can feel unsettling, things like brain fog, forgetfulness, trouble concentrating, mood swings, anxiety, and even feeling less emotionally resilient than before. Oestrogen also supports neurotransmitters such as serotonin and dopamine, helps regulate stress hormones, and fuels brain energy metabolism.
It is important to prioritise protein, get enough omega-3 fats (from fatty fish, flax, chia, and walnuts) for brain health, and steady blood sugar through balanced meals to avoid mental crashes.
10. Stress management
Between juggling careers, family, relationships, and personal goals, life’s demands are high at this time of life. Just as the body is becoming less resilient to stress. One key reason for this is something called the pregnenolone steal. Pregnenolone is the building block for cortisol, progesterone, and oestrogen. When the body is under chronic stress, it prioritises making cortisol to help cope with immediate demands. That means less pregnenolone is available to make our sex hormones, which can worsen perimenopause symptoms like mood swings, sleep disruption, and feeling wired but exhausted.
The good news is that stress management can make a real difference. Practices like strength training, movement, mindful breathing, rest, vitamin joy, connection and setting healthy boundaries help support the nervous system. By protecting the body from chronic stress, you not only help preserve hormone balance but also support brain health, sleep, mood, and overall resilience making the perimenopause transition smoother and more manageable.
Perimenopause and menopause are 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. Remember, you can feel vibrant, grounded, and empowered in this next stage of life.
DISCLAIMER: This journal is for information only and does not constitute or include any advice of any nature whatsoever. No reliance should be placed on the information or opinions in this journal. The reader should carry out their own research and consult with a suitably qualified medical practitioner.