Nutrient & Lifestyle Support for Perimenopause

In my last post I discussed what perimenopause is and what symptoms you might experience.  While every woman’s experience is unique, supporting your body with the right nutrients can ease the transition into menopause and promote overall well-being and longevity.

Why Nutrient Support Matters in Perimenopause

During perimenopause, fluctuations in estrogen and progesterone can impact energy levels, mood, bone health, weight and cardiovascular health. In the past you might have got away with poor eating habits (and yes, undereating is one of those) but now this is no longer the case.

In perimenopause, our metabolism slows down, insulin becomes less sensitive whilst our hunger increases – all thanks to declining estrogen. This would explain why you put on weight despite eating the same way as before. However, weight gain is not the only thing that can happen during perimenopause. Our body composition changes and lean body mass declines (less muscle) whilst visceral (belly) fat increases. This increase in fat leads to inflammation, which can lead to chronic disease. Without the protection of our hormones, we are also at greater risk of developing diseases such as type 2 diabetes, heart disease, osteoporosis and breast cancer.

The good news is that changing your diet and making good nutrition a priority can help to mitigate those adverse effects.

Key Nutrients for Perimenopause

As we age, we require more of certain nutrients and minerals to live a long and healthy life. We don’t necessarily need more calories though, so it’s important that what we eat provides us with all the nutrients we need – ‘Make every bite count!”. This doesn’t mean, you can never have a treat, it’s what you do most of the time that counts.

So what are the key nutrients that we should focus on during those years? The below is a very general guide. Everyone is different and has different requirements, so it’s best to book in with a naturopath/nutritionist to find out what you need.

🌿 Protein

Proteins are made up of amino acids, which we need for the repair and maintenance of every single cell in the body, including in the brain and digestive system. They help to maintain healthy muscle and bone, which is so important during perimenopause and beyond (read more about the importance of bone health here).

Contrary to popular belief, our protein needs actually go up during perimenopause. At the very least, you need 1.2g of protein per kg of body weight but research has shown that most women need a lot more. How much you need really depends on your activity level, your body composition goals and stage in life. This is something that a nutritionist/naturopath can help you with.

In terms of protein sources, you get the ‘biggest bang for your buck’ from meat sources. This is not to say that you can’t get enough protein on a vegetarian or vegan diet, you will just need to be even more conscious of the protein content of foods to make sure that you get enough in a day.  Foods to focus on:

• Eggs

• Greek yoghurt and cottage cheese

• Free-range/organic chicken

• Grass-fed beef

• Game meats (these tend to be very lean)

• Fish

• Organic tofu and tempeh

• Nuts, seeds and legumes

• Quinoa, buckwheat and millet

One last note: stay away from ‘faux’ meats! Sorry to disappoint anyone, but these foods are highly processed and will do more harm than good.

🌿 Calcium & Vitamin D
Essential for maintaining bone strength and preventing osteoporosis, especially as estrogen levels decline. Vitamin D also supports immune function and mood.

🌿 Magnesium
Known as nature’s relaxant, magnesium can help reduce stress, promote better sleep, support muscle relaxation, and even ease menstrual cramps.

🌿 B Vitamins (B6, B12, Folate)
Vital for energy production, mood regulation, and reducing symptoms like fatigue and brain fog. They also play a key role in methylation, a process important for hormone metabolism and detoxification. If you are vegan/vegetarian, you might need a supplement as the best sources of these vitamins (especially B12) are from animal sources.

🌿 Omega-3 Fatty Acids
Found in fatty fish, flaxseed, and walnuts, omega-3s help reduce inflammation, support heart health, and may alleviate mood swings and cognitive changes.

🌿 Phytonutrients and phytoestrogens

Phytonutrients are naturally occurring plant chemicals. They are not essential nutrients like vitamins or minerals but they provide strong health benefits. They can act as antioxidants, are anti-inflammatory and boost the immune system. The main sources are vegetables, fruits and legumes.

Phytoestrogens are a group of phytonutrients that occur in most plant foods. Phytoestrogens get their name because they interact with estrogen receptors in the body. They have a similar chemical structure to human estrogen, which allows them to bind to estrogen receptors and exert either weak estrogenic or anti-estrogenic effects. Their potential health benefits include reducing hot flashes, supporting bone health and promoting estrogen metabolism.  The main source of these are soy foods (ideally organic soy foods), flaxseeds and alfalfa sprouts.

Dietary Tips for Perimenopause

🍎 Focus on a balanced, whole-foods diet with plenty of vegetables, fruits, whole grains, legumes, nuts, and seeds- aim for 30+ different plant foods every week
🥑Have balanced meals with protein, fiber-rich carbohydrates and healthy fats

🍳 Include protein with every meal, including breakfast, to support satiety and muscle health.
💧 Stay hydrated — hormonal shifts can sometimes increase water needs.
☕ Limit caffeine and alcohol, as they may exacerbate symptoms like hot flashes.

✅Avoid fast foods, ultra-processed food and refined sugar foods and drinks

Lifestyle tips

🚶‍♀️Movement - try to move every day for at least 20-30 minutes, e.g. a gentle walk, yoga, pilates

🏋️‍♀️ Strength training – so important for maintaining muscle mass and bone health (a PT can be a good investment at this stage)

😴Get enough sleep – this can be a big issue during perimenopause when many women don’t sleep well. Make getting 7-8h a priority. If you can’t fall or stay asleep, consult a naturopath as we have some great herbs to help with that!

🌸 Manage Stress – try meditation or deep breathing, give a yin yoga class a try and/or consider journaling.

💡 Stay Socially Connected – perimenopause/menopause is often not just a transition period for you but also for your children (leaving the nest), so loneliness can become an issue. This makes it even more important to stay connected with friends and family, and it might also be the perfect time to try a new hobby!

🩺 Regular Check-ups – make sure you see your GP at least annually and get comprehensive blood tests done. Make sure you stay up-to-date with mammograms, bone density screenings, bowel cancer checks, pap smears etc.

When to Consider Supplements

While diet should be the foundation, some women may benefit from targeted supplementation, especially for nutrients like vitamin D, magnesium, or omega-3s. A nutritionist/naturopathy can help establish what supplements you need and a naturopath can also provide herbal support for menopause symptom relief and long-term health.

Perimenopause is a natural phase of life, but it doesn’t have to be a struggle. Prioritizing key nutrients can help you navigate this transition with more ease and confidence. Remember, small dietary and lifestyle adjustments can make a big difference in how you feel during this time.

If you want to have some advice specific to your situation, contact me for a 1:1 consultation, where we can discuss your current symptoms, look at your most recent blood tests and come up with a treatment plan that will help you mitigate this phase of life.