Navigating Perimenopause: How Diet and Lifestyle Can Help Ease the Transition

Perimenopause — the transitional phase leading up to menopause — can be a turbulent time for many women. It typically begins in a woman’s 40s (though it can start earlier) and lasts until menopause officially begins, which is marked by 12 consecutive months without a period. During this phase, hormone levels (particularly oestrogen and progesterone) fluctuate, often causing a range of physical and emotional symptoms.

From hot flushes and night sweats to mood swings and brain fog, the changes can feel overwhelming. But the good news is that your diet and lifestyle can play a powerful role in managing and even reducing these symptoms.

Common Symptoms of Perimenopause

Before diving into dietary and lifestyle strategies, it helps to recognise some of the typical symptoms associated with perimenopause:

• Irregular periods

• Hot flushes and night sweats

• Sleep disturbances

• Mood changes, anxiety or depression

• Weight gain, particularly around the middle

• Brain fog or memory issues

• Low libido

• Vaginal dryness

• Fatigue

Every woman’s experience is unique, and symptoms can vary in severity and duration. However, adopting a supportive approach through nutrition and lifestyle can make a real difference.

How Nutrition Can Help

1. Balance Blood Sugar

Fluctuating blood sugar levels can worsen mood swings, energy crashes and cravings. Aim to include:

• Wholegrains such as oats, brown rice, quinoa

• Lean protein such as fish, chicken, tofu, lentils

• Healthy fats such as avocado, nuts, seeds, olive oil

• Plenty of fibre from fruit and vegetables

Minimise refined sugars and processed carbohydrates, which can spike insulin and exacerbate hormonal imbalance.

2. Support Hormone Health

Oestrogen levels become erratic during perimenopause. Phytoestrogens are plant-based compounds that mimic oestrogen in the body and may offer gentle support:

• Flaxseeds

• Lentils and chickpeas

• Soy (opt for non-GMO and organic sources like tofu or tempeh)

Also, cruciferous vegetables such as broccoli, cauliflower and kale can help the liver to metabolise oestrogen more efficiently.

3. Boost Bone Health

The decline in oestrogen can impact bone density. Include plenty of:

• Calcium-rich foods (e.g., leafy greens, almonds, dairy or fortified plant milks)

• Vitamin D (from sunlight, oily fish, mushrooms, eggs or supplements if necessary)

• Magnesium (found in nuts, seeds, wholegrains, and dark chocolate)

4. Reduce Inflammation

Chronic inflammation can worsen many symptoms, including joint pain, fatigue and mood changes. Anti-inflammatory foods include:

• Oily fish (e.g., salmon, mackerel, sardines)

• Colourful fruits and vegetables

• Herbs and spices like turmeric and ginger

Lifestyle Tips to Support Perimenopause

1. Prioritise Sleep

Sleep disturbances are common, but good sleep hygiene can help:

• Keep a regular sleep schedule

• Avoid caffeine after lunch and avoid screens in the evening

• Create a calming bedtime routine (e.g., warm bath, herbal tea, magnesium supplementation)

2. Manage Stress

Chronic stress can throw hormones further out of balance. Try incorporating:

• Gentle exercise like walking, yoga or swimming

• Meditation or breathwork

• Time in nature

• Journalling or talking to a friend

3. Stay Active

Exercise not only helps with weight management but also supports bone density, heart health and mood:

• Mix cardio (e.g., brisk walking, dancing) with strength training

• Include flexibility and balance work (e.g., Pilates, yoga)

4. Limit Alcohol and Caffeine

Both alcohol and caffeine can worsen hot flushes, disrupt sleep and increase anxiety. Try swapping for herbal teas or alcohol-free alternatives wherever possible.

Final Thoughts

Perimenopause is a natural phase of life, not a medical condition, but that doesn’t mean you have to suffer through it. Small, sustainable changes to your diet and lifestyle can have a big impact on how you feel day to day.

Remember, everyone’s needs are different. If you’re struggling with symptoms, consider speaking to a nutritional therapist or your GP for personalised support.