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5 Essential Steps to Navigate Perimenopause Using Nutrition and Lifestyle Medicine

Posted on 7 October 2024

Help Yourself to a Better Menopause Today

Using nutrition and lifestyle can help your transition into menopause. Perimenopause is a significant journey in a woman’s life, often accompanied by various physical and emotional changes. While it can feel overwhelming at times—and social media may amplify those challenges with countless memes—there’s encouraging news: nutrition and lifestyle medicine can truly empower you to navigate this stage with greater ease and confidence.

Let’s be clear: this isn’t about whether you should opt for HRT; that’s a discussion best had with your healthcare provider. Whether or not you choose hormone replacement therapy, nurturing your body through thoughtful dietary choices and lifestyle adjustments can be a game-changer.

Here are 5 essential steps to navigate perimenopause using nutrition and lifestyle that you can implement today. But first, let me clarify a few key points.

Understanding Perimenopause: What You Need to Know

You don’t have to wait for symptoms like hot flushes, brain fog, or night sweats to consider yourself in perimenopause. This transitional phase, lasting anywhere from five to ten years, leads up to menopause—the point at which you’ve not had a period for a year. If you’re in your mid-40s, chances are you’re in perimenopause, regardless of symptom severity. And remember, you don’t need a formal diagnosis to start making beneficial changes.

What Comes After Menopause?

Menopause itself is just one day: the anniversary of your last period. After this point, you enter the postmenopausal phase. Some women find their symptoms ease off, while others might experience lingering menopausal symptoms for a while.

Is HRT the Only Option?

While HRT can effectively replace hormones your body may be lacking, many menopausal symptoms can also be managed through dietary and lifestyle changes.

What Changes Should You Be Aware Of?

Lower levels of oestrogen—one of the key female hormones—can impact your heart health, bone density, and even how your body processes food. As oestrogen declines, you might find yourself more vulnerable to stress. Understanding these changes allows you to take proactive steps to mitigate symptoms.

1. Balance Your Blood Sugars

Keeping your blood sugar stable is vital during perimenopause. Fluctuations can lead to energy crashes and mood swings, intensifying menopausal symptoms.

How to balance blood sugars:

  • Eat regularly: Opt for balanced meals that include protein, healthy fats, and fibre to slow sugar release.
  • Limit refined sugars: Reduce sugary snacks and drinks to avoid spikes and drops in your blood sugar.
  • Include complex carbs: Focus on whole grains, legumes, and plenty of vegetables for sustained energy.

2. Embrace a Mediterranean Diet

The Mediterranean diet is well-known for its numerous health benefits, particularly for women in perimenopause. It emphasises whole foods rich in nutrients and healthy fats, which can help support hormonal balance and reduce inflammation.

Key components:

  • Fruits and vegetables: Aim for a colourful variety packed with antioxidants to fight inflammation and boost overall health.
  • Healthy fats: Include sources like olive oil, nuts, seeds, and oily fish, which are great for heart and brain health.
  • Whole grains and legumes: These provide essential fibre for digestive health and stable blood sugar levels.

3. Incorporate Phytoestrogens

Phytoestrogens are plant compounds that can mimic oestrogen in the body, potentially helping to balance hormone levels naturally and alleviate some menopausal symptoms.

Sources of phytoestrogens:

  • Soy products: Tofu, tempeh, and edamame are fantastic choices.
  • Flaxseeds: Ground flaxseeds can be easily added to smoothies or yoghurts.
  • Legumes: Chickpeas, lentils, and beans are also rich in phytoestrogens.

4. Prioritise Stress Relief

Perimenopause can make you more sensitive to stress, so it’s crucial to actively integrate stress relief into your daily routine. Chronic stress can worsen menopausal symptoms, leading to hormone imbalances and sleep disruptions.

Stress relief techniques:

  • Mindfulness and meditation: Practising deep breathing or mindfulness can help calm your mind and improve heart rate variability.
  • Physical activity: Engage in regular exercise like walking, yoga, or swimming to help alleviate stress. High-intensity workouts, while beneficial for fitness, can add stress to your system.
  • Connect with others: Surrounding yourself with supportive friends or community groups can make a significant difference. It truly takes a village to navigate this transition!

5. Focus on Quality Sleep

Sleep disturbances are common during perimenopause, but adequate rest is vital for your overall health. Poor sleep can exacerbate mood swings, fatigue, and weight gain. It’s not just about how long you sleep, but the quality of that sleep.

Tips for better sleep:

  • Create a sleep routine: Go to bed and wake up at the same time each day to help regulate your body’s internal clock.
  • Limit caffeine and alcohol: Both can interfere with sleep quality, especially later in the day.
  • Wind down before bed: Engage in relaxing activities like reading or gentle stretching to help signal to your body that it’s time to sleep. Avoid screens—blue light can disrupt your sleep hormones.

As you navigate perimenopause, remember that your body has unique needs, and even small changes can make a significant impact. Nutrition and lifestyle medicine are invaluable allies on this journey, supporting you through this transition and enhancing your overall wellbeing.

As a nutrition practitioner dedicated to guiding women through perimenopause and beyond, I’m here to help you. If you’re curious about how I can support you, feel free to reach out for a free consultation where we can discuss your needs and explore your best options. You’re not alone on this journey, and together, we can create a plan that works for you!

Want some help now?

Come to my Perimenopause event in Avebury on 8 November with the wonderful Hannah Hatherell, who will show how hypnosis and calming techniques to implement every day.

And what I can do for you, just wonderful beautiful YOU

Want to see how I can help you with balancing your hormones… see my page on harnessing hormones here and my 1:2:1 offering here.

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