Perimenopause is the stage leading up to menopause, typically starting in a woman’s 40s but sometimes as early as the mid-30s. During this time, hormone levels—particularly oestrogen, progesterone, and testosterone—fluctuate unpredictably, leading to various physical and emotional changes. Perimenopause can last anywhere from a few years to over a decade, with menopause officially beginning when a woman has gone 12 months without a menstrual period.
The 42 Symptoms of Perimenopause
Perimenopause affects every woman differently, but there are 42 commonly reported symptoms, including:
Irregular periods
Heavy periods
Light periods
Shorter cycles
Longer cycles
Hot flushes
Night sweats
Sleep disturbances
Anxiety
Depression
Irritability
Mood swings
Brain fog
Poor memory
Difficulty concentrating
Fatigue
Loss of motivation
Low self-esteem
Weight gain
Bloating
Food cravings
Increased hunger
Joint pain
Muscle aches
Headaches or migraines
Breast tenderness
Dry skin
Thinning hair
Hair loss
Brittle nails
Changes in body odor
Vaginal dryness
Low libido
Pain during sex
Urinary incontinence
Recurrent UTIs
Digestive issues
Increased allergies
Dizziness
Heart palpitations
Increased sensitivity to caffeine or alcohol
Worsening PMS symptoms
Why We Need to Nourish
Perimenopause is a time of change, where are hormones are fluctuating and our bodies need nourishment, not deprivation, to adapt to these shifts. Perimenopause nutrition focuses on providing the body with what it needs to support hormone balance, energy levels, and overall well-being.
The Benefits of Nourishment:
Supports Hormone Balance: Nutrient-dense foods help regulate oestrogen, progesterone, and testosterone.
Boosts Energy Levels: Stable blood sugar levels prevent energy crashes and mood swings.
Aids Weight Management: Weight loss in perimenopause is possible when we focus on nourishment rather than restriction.
Protects Bone and Heart Health: Protein, healthy fats, and key vitamins support bones and cardiovascular health.
Reduces Inflammation: Whole foods help minimise inflammation, which can worsen symptoms.
Focusing on the best foods for perimenopause rather than cutting calories or banning entire food groups helps women feel better, stronger, and more resilient.
Why We Need to Move Away from Punish
Diet culture teaches us that to be healthy, we need to restrict, control, and punish ourselves. This message is particularly harmful during perimenopause, a time when our bodies are already undergoing significant changes.
The Negative Impact of Diet Culture:
Encourages Restriction: Low-calorie diets can lead to muscle loss, increased hunger, and a slower metabolism.
Disrupts Hormone Balance: Cutting out essential nutrients can worsen hormonal fluctuations.
Leads to Emotional Eating: The cycle of restriction and bingeing often stems from feeling deprived.
Creates Shame and Guilt: Feeling like a failure for not following unrealistic diet rules damages self-esteem.
Ignores Body Wisdom: Intuitive eating for weight loss focuses on listening to our bodies instead of following external food rules.
Instead of punishing our bodies for changing, we need to shift our mindset to weight loss without dieting—where the goal is to nourish and support, rather than restrict and deprive.
How to Nourish
Now that we understand why nourishment is key, let’s explore how to do it effectively.
1. Prioritise Protein
Protein is crucial during perimenopause for muscle maintenance, blood sugar balance, and satiety. Aim for 30g per meal, from sources like:
Eggs
Poultry
Fish
Tofu
Greek yogurt
Lentils and beans
2. Focus on Healthy Fats
Fats help with nutrition for hormone balance by supporting oestrogen, progesterone, and testosterone production while reducing inflammation. Best sources:
Avocados
Nuts and seeds
Olive oil
Fatty fish (salmon, sardines, mackerel)
3. Stabilise Blood Sugar
Fluctuating blood sugar contributes to energy crashes, mood swings, and cravings. Tips:
Pair protein, fats, and fibre at every meal.
Avoid ultra-processed carbs and refined sugars.
Eat regularly to prevent hunger-driven overeating.
4. Embrace Non-Diet Weight Loss Strategies
Sustainable weight management during perimenopause is about non-diet weight loss, meaning no rigid rules or calorie counting.
Eat mindfully and slowly.
Tune into hunger and fullness cues.
Focus on nourishment rather than restriction.
5. Support Gut Health
A healthy gut promotes hormone detoxification and reduces bloating.
Include fermented foods like kefir, sauerkraut, and kimchi.
Eat plenty of fibre from vegetables, fruits, and whole grains.
6. Hydrate Well
Dehydration can worsen sugar cravings, fatigue, brain fog, and digestive issues.
Drink at least 2 litres of water per day.
Reduce caffeine and alcohol intake, which can exacerbate symptoms.
7. Move in a Way That Feels Good
Exercise is beneficial for weight loss in perimenopause however, do it because it feels good and helps you to feel stronger. It is not about following a punishing programme or earning calories. This approach will not help you to enjoy exercising and you will dread and resent your workout sessions. Prioritise strength training to maintain muscle mass.
Incorporate gentle movement like walking and yoga.
Listen to your body—some days, rest is more beneficial than a workout.
8. Manage Stress
Chronic stress increases cortisol, which impacts weight, sleep, and mood.
Practice breathwork, meditation, or journaling.
Spend time outdoors and prioritise social connections.
Set boundaries around work and responsibilities.
Final Thoughts
Perimenopause is not a time to shrink ourselves but to nourish, support, and care for our bodies in a way that feels good. By moving away from restrictive diets and embracing nutrition for hormone balance, we can thrive through this stage with energy, confidence, and strength. Weight loss without dieting is not only possible but sustainable when we shift our mindset away from punishment and toward nourishment.
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