THE PERIMENOPAUSE DIET

Perimenopause is a time of significant change, and as you probably know all too well, it can feel like your body is suddenly playing by a whole new set of rules. Heavy periods, hot flushes, mood swings, stubborn weight gain — it's like a game of hormonal roulette, that you never signed up for (and feel like you can’t get out of)!

But here's the thing: you don't have to just sit back and put up with it. The right food - nourishing and supporting your body - can help you navigate these changes with more ease, making the transition smoother and with less symptoms.

When working with women over 40, I always emphasise that what you eat during perimenopause can make a world of difference, because of the significant (large) amount of change that is happening in your body’s functions (the physiology, how things work). This time is ripe for you to influence how your body functions now, but into the future as well.

LOOKING AHEAD: INVESTING IN YOUR LONG-TERM HEALTH

When you take care of your body now, you’re investing in your future. I often talk about wanting a “strong old woman body” — one that allows me to stay active, independent, and engaged in life well into my 90s. I want to be the grandmother who can chase after her grandkids, the retiree who travels and hikes, the woman who lives a full life with energy to burn.

And I want that for you, too.

The choices you make today, especially about what you eat, play a huge role in how you’ll feel in the years to come. So, while it’s tempting to think of healthy eating as just another chore, it’s actually one of the most important investments you can make in your future.

And I think, one of the easiest (once you know what to do), because literally every cell of your body is made of what you eat, break down and absorb. You need to eat everyday, and food and drinks are the things we put most of into our body - so why not use that for our benefit, rather than against it?!

It's not about following the latest fad diet or cutting out entire food groups — it's about nourishing your body with the right balance of nutrients. My philosophy boils down to a simple yet powerful approach: every meal should include protein, healthy fats, phytoestrogens, and plenty of colorful vegetables.

WHY THESE FOUR ELEMENTS?

Each of these components plays a crucial role in supporting your body through the hormonal shifts of perimenopause. Let's break down why they're so important.

1. PROTEIN: BUILDING AND MAINTAINING MUSCLE MASS

As we age, muscle mass naturally begins to decline — a process that accelerates during perimenopause due to the overall decline of estrogen levels. Protein is essential for preserving muscle mass, supporting metabolism, and keeping your energy levels stable.

Eating enough protein at every meal helps keep you fuller for longer, reducing the likelihood of those mid-afternoon sugar cravings that can throw your whole day off. Plus, a protein-rich diet supports the maintenance of muscle mass, which is crucial for a healthy metabolism and overall strength as we get older.

In a future blog, I’ll dive deeper into the importance of protein, but for now, think of it as your body’s building block, essential for maintaining strength and activity through perimenopause and beyond.

2. HEALTHY FATS: HORMONE HELPERS

Fats often get a bad rap, but when it comes to perimenopause, the right fats can be your best friend. Healthy fats, like those found in avocados, nuts, seeds, and oily fish, are critical for hormone production and balance. They also help keep your skin supple, your brain sharp, and your mood stable.

In fact, fats are so crucial during perimenopause that I dedicated an entire blog to them. But here’s the quick version: including healthy fats in every meal helps support your body’s ability to produce and balance hormones, which can make a big difference in how you feel day-to-day. Plus, fats are satisfying and help you feel full longer, keeping those cravings at bay.

3. PHYTOESTROGENS: NATURE’S HORMONAL SUPPORT

Phytoestrogens are naturally occurring compounds found in certain plants that can mimic the effects of estrogen in the body. For many women, these can be a game-changer during perimenopause.

Take my client Nicci, for example. She came to me feeling completely out of sorts—stubborn weight gain, hot flushes, and interrupted sleep were her new normal. Nicci was already doing great with her personalized nutrition plan from my Chaos to Calm Method, but she was still experiencing some rough patches during a particularly stressful period. I suggested she start incorporating phytoestrogen-rich foods into her meals. Within a week, her hot flushes had eased, and she was sleeping through the night again.

I’ve seen similar results with other clients, like Zee, who struggled with increased PMS symptoms during perimenopause. By adding phytoestrogens to her diet, she was able to find some much-needed relief. Personally, I notice a big difference in my own symptoms when I don’t get enough phytoestrogens — despite being in menopause, they still help with cognitive function, reducing hot flushes, and maintaining metabolic health.

Incorporating phytoestrogens is simple — foods like flaxseeds, soy, and lentils are great sources. By adding these to your meals, you can help balance those tricky estrogen levels and ease some of the more frustrating symptoms of perimenopause.

4. COLORFUL VEGETABLES: NUTRIENT POWERHOUSES

Finally, we have the unsung heroes of every meal: colourful vegetables. These aren’t just there to make your plate look pretty — each colour represents a different set of nutrients, all of which are essential for supporting your overall health.

Vegetables are rich in vitamins, minerals, and antioxidants that help protect your body from the oxidative stress that can increase during perimenopause. They’re also high in fiber, which is key for digestive health, and they support a healthy gut microbiome — a critical factor in hormone balance.

A variety of colours on your plate ensures you’re getting a wide range of nutrients. Plus, the fibre in vegetables helps keep you full and satisfied, which can help with weight management — a common challenge during perimenopause.

THE EMPOWERMENT OF UNDERSTANDING YOUR BODY

Now, here’s where it all comes together. Understanding how these components work in harmony to support your body during perimenopause puts you in the driver’s seat of your health. It’s empowering to know that you can actively influence how you feel and how you experience this transition by simply choosing the right foods.

I didn’t always have this knowledge. Growing up, like many women, I wasn’t taught how to properly nourish my body. It wasn’t until later in life, after studying to become a naturopath, that I realized how powerful food can be as medicine. My goal is to make sure that you don’t have to go through life without this critical piece of knowledge.

Just like we know the basics of how to keep our cars running smoothly — fuel, tire pressure, regular servicing — I want you to have that same understanding of your body. But more than that, I want you to have the tools and skills to keep it in top-notch condition, not just now, but for the long haul.

PUTTING IT ALL TOGETHER: THE PERIMENOPAUSE PLATE

So, what does a perimenopause-friendly meal look like?

Picture a plate that includes a palm-sized portion of protein (think grilled chicken, tofu, or fish), a handful of healthy fats (like a quarter of an avocado or a drizzle of olive oil), a serving of phytoestrogens (perhaps some roasted soybeans, alfalfa sprouts, or a sprinkle of flaxseeds), and half your plate filled with colourful vegetables (like a mix of leafy greens, bell peppers, and roasted sweet potatoes).

This approach doesn’t just nourish your body — it’s delicious! And it helps you feel more in control of the changes you’re experiencing. When you eat in a way that supports your body’s needs, you’re giving yourself the best chance to thrive through perimenopause and beyond.

READY TO TAKE THE NEXT STEP?

If you’re feeling overwhelmed by the changes your body is going through, or if you’re tired of trying to figure out what to eat on your own, my PerimenoGO program could be exactly what you need. It’s a four-week reset designed specifically for women in perimenopause, giving you a clear, easy-to-follow nutrition plan (with recipes!) that takes the guesswork out of eating for your hormones.

With PerimenoGO, you’ll learn how to eat in a way that supports your body’s unique needs in perimenopause, so you can take back control and start feeling your amazing self again.

Ready to make a change? Click here to learn more about PerimenoGO and get started on your journey to a smoother, healthier perimenopause.