Perimenopause: Simple, Evidence-Based Nutrition and Lifestyle Tips for Women.

Perimenopause is the stage leading up to menopause, usually starting in your late 30s to early 50s. During this time, hormone levels, mainly estrogen and progesterone, fluctuate, which can cause changes in your body and mood. While these changes are natural, they can feel challenging. The good news? Simple, evidence-based nutrition and lifestyle changes can help you feel more in control.

What Happens During Perimenopause?

Perimenopause can last several years and comes with a variety of symptoms. Common changes include:

• Hot flashes and night sweats

• Irregular periods

• Trouble sleeping

• Mood swings, anxiety, or irritability

• Brain fog or difficulty focusing

• Weight gain, especially around the stomach

Many women experience these symptoms, but knowing what’s normal can help you manage them better.

Nutrition Tips to Support Hormone Balance

Eating well can make a big difference during perimenopause. Here’s what science recommends for women:

1. Eat Enough Protein

Protein helps maintain muscle, keep your metabolism healthy, and manage weight. Include:

• Lean meats and fish

• Eggs

• Beans, lentils, and legumes

• Dairy or dairy alternatives

  
  

2. Follow a Mediterranean-Style Diet

A Mediterranean diet is rich in fruits, vegetables, whole grains, healthy fats, and lean protein. Research shows it may reduce the severity of perimenopause symptoms.

3. Add Foods with Phytoestrogens

Phytoestrogens are plant compounds that can help balance estrogen naturally. Try including:

• Flaxseeds

• Soy products like tofu or edamame

• Chickpeas and lentils

  
  

4. Focus on Magnesium-Rich Foods

Magnesium helps with sleep, mood, and muscle relaxation. Good sources include:

• Leafy greens (spinach, kale)

• Nuts and seeds (almonds, pumpkin seeds)

• Whole grains

  
  

5. Eat Plenty of Antioxidant Foods

Antioxidants fight inflammation and support overall health. Include:

• Berries, cherries, citrus fruits

• Tomatoes and bell peppers

• Broccoli and other cruciferous vegetables

  
  

Lifestyle Tips for Perimenopause

Along with nutrition, lifestyle changes can improve symptoms and overall well-being:

1. Move Your Body Regularly

Exercise can reduce hot flashes, boost mood, and support heart and bone health. Aim for:

• Strength training

• Walking or jogging

• Yoga, Pilates, or stretching

  
  

2. Prioritise Sleep

Good sleep helps hormone balance and mood. Tips include:

• Go to bed and wake up at the same time every day

• Keep your bedroom cool, dark, and quiet

• Limit caffeine and screen time before bed

• Try magnesium or herbal tea in the evening

  
  

3. Manage Stress

Stress can make symptoms worse. Try:

• Mindfulness or meditation

• Deep breathing exercises

• Journaling or talking with a counsellor

  
  

4. Track Your Symptoms

Keep a simple diary of sleep, mood, energy, and hot flashes. This helps you spot patterns and make small changes that really help.

Getting Professional Help

If your symptoms are affecting your life, talk to a healthcare professional. They can provide personalised advice, discuss treatment options, and help you manage your perimenopause journey with confidence.

Perimenopause is a natural phase of life, but it doesn’t have to be difficult. With simple nutrition, movement, sleep, and stress-management strategies, you can reduce symptoms and maintain your health and energy. Small, consistent changes really add up!

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References (Australian research-based):

• University of Sydney. Prioritising protein during perimenopause may ward off weight gain. Link

• European Journal of Nutrition. Mediterranean diet and severity of menopausal symptoms in Australian women. Link

• University of the Sunshine Coast. Limiting soft drinks and red meat may help women in menopause. Link

• Menopause Alliance Australia. Lifestyle changes to manage menopausal symptoms. Link