Perimenopause can feel like an unpredictable rollercoaster—one day, you're full of energy, and the next, you're exhausted, irritable, and struggling to focus. The hormonal shifts during this stage of life affect everything from mood to metabolism, but the right nutrition can make a world of difference. By focusing on nutrition for perimenopause, you can support your body, stabilise your energy levels, and improve your mood naturally.
Why Does Perimenopause Affect Energy and Mood?
Perimenopause is the transition leading up to menopause, typically starting in the 40s (though it can begin earlier). During this time, oestrogen, progesterone, and other hormones fluctuate significantly, leading to common symptoms such as fatigue, mood swings, brain fog, anxiety, and poor sleep.
However, food can be a powerful ally in managing these symptoms. Choosing energy-boosting foods and incorporating mood food into your diet can help regulate blood sugar levels, support hormone balance, and provide essential nutrients to keep you feeling your best.
1. Prioritise Protein for Sustained Energy
Protein is essential for balancing blood sugar levels, maintaining muscle mass, and keeping you full for longer. Many perimenopausal women don’t eat enough protein, leading to energy crashes and cravings.
Best Protein Sources:
Lean meats (chicken, turkey, grass-fed beef)
Fatty fish (salmon, sardines, mackerel)
Eggs
Greek yogurt and cottage cheese
Plant-based options like tofu, tempeh, lentils, and chickpeas
Nuts and seeds (almonds, chia seeds, hemp seeds)
Tip: Aim for at least 30 grams of protein per meal to help stabilise energy levels and reduce sugar cravings.
2. Eat Healthy Fats for Hormone Support
Healthy fats are crucial for hormone production, brain function, and reducing inflammation in the body. Many women fear fats due to outdated dietary advice, but they are essential, especially during perimenopause.
Best Healthy Fat Sources:
Avocados
Extra virgin olive oil
Nuts and seeds (walnuts, flaxseeds, chia seeds)
Fatty fish
Coconut oil (in moderation)
Tip: Add a drizzle of olive oil to your salads, include avocado in your meals, and snack on nuts to keep your energy steady throughout the day.
3. Balance Blood Sugar to Avoid Energy Crashes
Blood sugar fluctuations are a major cause of fatigue and mood swings. Spikes and crashes caused by refined carbs and sugary foods can leave you feeling drained and irritable.
How to Balance Blood Sugar:
Choose complex carbohydrates (quinoa, brown rice, sweet potatoes) over refined carbs.
Pair carbs with protein and healthy fats to slow digestion and keep blood sugar stable.
Avoid sugary snacks and opt for whole-food alternatives like nuts, hummus with veggies, or Greek yogurt with berries.
Tip: Start your day with a protein-rich breakfast like eggs with avocado or a smoothie with protein powder, flaxseeds, and berries.
4. Increase Fibre for Gut and Hormonal Health
A healthy gut is key for proper hormone metabolism and energy regulation. Fibre-rich foods help support digestion, feed beneficial gut bacteria, and promote oestrogen detoxification.
Best High-Fibre Foods:
Vegetables (leafy greens, broccoli, carrots, peppers)
Berries (blueberries, raspberries, blackberries)
Legumes (lentils, black beans, chickpeas)
Whole grains (oats, quinoa, brown rice)
Nuts and seeds (chia seeds, flaxseeds, sunflower seeds)
Tip: Add ground flaxseeds to your morning smoothie or yogurt to support oestrogen metabolism and gut health.
5. Support Mood with Magnesium and B Vitamins
Magnesium and B vitamins play a crucial role in mood regulation and stress management. Many perimenopausal women are deficient in these nutrients, leading to increased anxiety, irritability, and poor sleep.
Best Magnesium-Rich Foods:
Dark leafy greens (spinach, kale)
Nuts and seeds (almonds, pumpkin seeds)
Dark chocolate (85% or higher)
Avocados
Legumes (black beans, chickpeas)
Best B Vitamin Sources:
Eggs
Grass-fed meat
Whole grains
Leafy greens
Dairy products
Tip: If you struggle with anxiety or sleep issues, consider adding magnesium-rich foods or a high-quality magnesium supplement.
6. Stay Hydrated to Reduce Fatigue
Dehydration can make you feel sluggish, worsen brain fog, and trigger sugar cravings. Hormonal changes during perimenopause can affect fluid balance, so staying hydrated is even more critical.
Hydration Tips:
Drink at least 2 liters of water daily.
Add electrolytes if you're prone to night sweats or frequent urination.
Reduce caffeine and alcohol, as they can dehydrate you and disrupt sleep.
Tip: Herbal teas like chamomile or peppermint can support hydration while also calming the nervous system.
7. Focus on Sleep-Supportive Foods
Poor sleep is one of the biggest complaints during perimenopause, and it significantly affects energy and mood. Certain foods can help regulate sleep hormones like melatonin and serotonin.
Best Sleep-Supporting Foods:
Turkey (rich in tryptophan)
Oats (contain melatonin and magnesium)
Bananas (high in potassium and B6)
Almonds (contain magnesium and healthy fats)
Tart cherries (natural source of melatonin)
Tip: Have a small bedtime snack with protein and carbs, like a banana with almond butter, to help promote restful sleep.
8. Cut Back on Alcohol and Processed Foods
While a glass of wine might seem like a good way to relax, alcohol can disrupt sleep, worsen mood swings, and contribute to weight gain. Processed foods loaded with sugar, artificial additives, and unhealthy fats can also exacerbate hormonal imbalances.
What to Reduce:
Alcohol
Processed and fast food
Refined sugars
Artificial sweeteners
Tip: Swap alcohol for a mocktail with sparkling water, fresh fruit, and a splash of kombucha.
9. Listen to Your Body and Eat Intuitively
One of the most important aspects of nutrition for perimenopause is finding what works for you. Instead of following strict diets, focus on eating in a way that supports your body’s needs and makes you feel good.
Intuitive Eating Tips:
Eat when you’re hungry and stop when you’re satisfied.
Notice how foods affect your mood, energy, and digestion.
Focus on adding nourishing foods rather than restricting.
Tip: Keep a food and symptom journal to identify patterns and find what works best for your body.
Final Thoughts
Navigating perimenopause doesn’t have to feel overwhelming. By focusing on whole, nutrient-dense foods and making small, consistent changes, you can boost your energy levels, stabilise your mood, and feel more in control of your health.
Looking for more personalised support? Book a free disco call with me today to learn how I can help you feel your best during perimenopause!
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