What is a good nutrition plan during perimenopause?

A good nutrition plan during perimenopause takes into account changing hormone levels, metabolism and blood sugar fluctuations that can occur during this stage of life. That means enough protein, healthy fats, fibre and micronutrients such as calcium and magnesium, combined with fewer highly processed carbohydrates and less alcohol.

Which nutrients are especially important during perimenopause?

During perimenopause, oestrogen levels gradually change, which can affect bone density, muscle mass, insulin sensitivity and mood. Calcium, vitamin D, magnesium, protein and omega-3 fatty acids therefore deserve attention. Read more about menopause and perimenopause.

• Calcium and vitamin D: important for maintaining healthy bones. Sources include leafy greens and almonds, while vitamin D can also be obtained through sunlight and fortified foods.
• Protein: important for maintaining muscle mass and satiety. Sources include pulses and tofu.
• Magnesium: found in pumpkin seeds, dark chocolate, spinach and whole grains.
• Omega-3 fatty acids: found in walnuts and flaxseed, among other foods.
• Fibre: supports gut health, satiety and stable blood sugar.

What should you eat to support a healthy weight during perimenopause?

Changes in body composition during perimenopause can have several causes. A diet built around vegetables, pulses, whole grains, fruit, protein and healthy fats can help support satiety and stable energy levels.

Combine carbohydrates with protein or healthy fats and limit highly processed foods, added sugars and refined carbohydrates. Alcohol also deserves attention because it adds calories and can affect sleep.

Can nutrition help with hot flushes and other menopause symptoms?

Food can influence how you feel during perimenopause. Some women notice that alcohol, caffeine, spicy foods or highly processed foods trigger symptoms such as hot flushes, while individual responses vary.

Foods that may support you

Phytoestrogens are plant compounds found in foods such as tofu, tempeh, edamame, flaxseed and pulses. A varied plant-based diet also provides fibre, vitamins, minerals and other nutrients that support overall health.

What can a day of eating look like during perimenopause?

A practical day can be built around protein-rich meals, plenty of vegetables, healthy fats and minimally processed foods.

• Breakfast: plant-based yoghurt with blueberries, flaxseed and walnuts.
• Lunch: a large vegetable salad with chickpeas, avocado, cucumber and tomato, with an olive oil and lemon dressing.
• Snack: a handful of almonds or fruit with almond butter.
• Dinner: tofu or tempeh with roasted broccoli, sweet potato and hummus.
• Drinks: water throughout the day and herbal tea as an alternative to caffeine later in the day.

Do you need supplements during perimenopause?

Supplements do not replace a varied diet, but they can be useful when there is a specific deficiency or need. Vitamin D, B12, iron, calcium, magnesium or omega-3 may be relevant depending on your diet and personal situation. Discuss supplements with a doctor or dietitian when you are unsure, particularly if you use medication or have a medical condition.

When can professional nutrition coaching help?

Professional nutrition coaching can be useful if changes to your eating habits are not giving you the results you want, or if symptoms such as energy dips, weight changes or sleep problems continue. Keeping a food diary can help identify patterns.

At bbb health boutique, food coaching is part of our holistic body, food & mind approach. A coach can look at your eating habits with you and help you find choices that fit your life and goals.

Start your healthy journey at bbb health boutique. Book your free trial and discover our personal approach.