Navigating perimenopause can feel like being handed a completely new operating manual for your body. The hormonal shifts of this phase, particularly fluctuating oestrogen and progesterone, can impact metabolism, energy and mood. This is why so many women find themselves asking, “Why am I gaining weight, struggling to sleep or feeling so unlike myself, even though I haven’t changed my habits?”
The reality is, your body isn’t the same. Think of pre-menopause hormones as a well-tuned orchestra, each playing in harmony. During perimenopause, it’s more like toddlers banging on pots and pans: chaotic and unpredictable. This hormonal turbulence raises stress and insulin levels, triggering symptoms like central weight gain, anxiety, sleep issues and digestive changes.
But here’s the good news: these symptoms aren’t just inevitable signs of ageing. They’re signals your body needs a gentler, more supportive approach, and you can take meaningful steps to restore balance.
Building a Supportive Diet
1. Create Security with Routine
Many women instinctively cut calories or carbs when they notice weight gain, but this can backfire. Perimenopause raises stress hormones like cortisol, which triggers your body to store energy. Instead of restriction, focus on regular eating habits:
- Leave 12–14 hours between dinner and breakfast.
- Space meals 3.5–4 hours apart without snacking.
- Include slow-burning, high-fibre carbs like potatoes, lentils or whole grains at every meal to stabilise energy.
This teaches your body to trust that fuel is readily available, reducing cravings and preventing fat storage.
2. Balance Your Plate
There’s no need to measure everything, but getting proportions right is key:
- Protein: One palm-sized portion of meat, fish, poultry or two eggs. For plant-based eaters, prioritise tofu or tempeh.
- Carbs: One cupped handful of root veggies, beans or whole grains.
- Fibre: Two fistfuls of cooked non-starchy vegetables like courgettes or green beans.
- Fats: One to two tablespoons of healthy fats like olive oil, nuts, seeds, cheese or avocado.
3. Fibre Matters
Perimenopause often brings bloating, constipation and gut sensitivities due to hormonal changes. Focus on softer, easier-to-digest cooked vegetables such as squash, aubergine and green beans. Avoid overloading on raw salads or tough-to-digest fibres like kale and broccoli.
Limit Stimulants for Better Balance
Caffeine and alcohol, while tempting, can amplify blood sugar imbalances and overstimulate your system, making anxiety, mood swings and poor sleep worse.
- Swap coffee for calming ceremonial cacao, which supports mood without spiking stress hormones.
- If consuming alcohol, finish drinking three to four hours before bed to avoid disrupting sleep.
Hormone-Supporting Foods
Fenugreek
A powerhouse for balancing hormones, fenugreek can raise oestrogen, progesterone and testosterone levels while alleviating hot flashes and night sweats. Soak the seeds overnight and rinse, or use fenugreek powder in recipes.
Soy & Flaxseeds
Rich in phytoestrogens, soy and flax can mimic oestrogen as natural levels decline. Include organic soy products like tofu or edamame four to five times per week. Ground flaxseeds, mixed with hot water, not only support hormone balance but also aid digestion. Ideally you would grind your own if possible. Store in an airtight container in the freezer.
Fermented Foods
To bolster gut health, incorporate raw, unpasteurised fermented vegetables or organic dairy/nut/coconut yoghurts. Avoid sugary, caffeinated options like kombucha, which may worsen symptoms.
Think of your symptoms as invitations to shift your habits, not as inevitable burdens. By reducing stress on your system with a nutrient-rich, supportive diet and mindful routines, you can feel empowered and in control during this transformative phase of life.
