Nutrition in Perimenopause

Perimenopause is often called the “puberty of midlife”- a time of incredible change, transition and (let’s be honest) occasional chaos! If you’re between your late 30s and early 50s and starting to notice shifts in your mood, sleep, cycle or metabolism, you’re likely navigating this important season of life.

Here’s the good news! Nutrition can play a powerful role in supporting your body through the ups and downs of perimenopause, helping you feel stronger, more balanced and more energized as you move through it.

Here’s what you can do:

1. Prioritize protein
   Hormonal changes can make it harder to maintain and build muscle mass. Eating enough protein, ideally spread throughout the day, supports your metabolism, helps you feel fuller longer and protects your strength. Aim for a source of protein at every meal and snack: think Greek yogurt, eggs, legumes, poultry, tofu or a protein shake or smoothie.
2. Support your bones
   As estrogen levels dip, bone density can start to decline. Calcium and vitamin D are key players here. Incorporate calcium-rich foods like dairy, fortified plant-based milks, leafy greens, almonds and canned salmon with bones. And don’t forget your “sunshine vitamin”, vitamin D! Depending on where you live and your lifestyle, you might need a supplement to meet your needs.
3. Balance blood sugar
   Fluctuating hormones can make blood sugar spikes and crashes more noticeable. Build meals around fibre-rich carbohydrates (like oats, quinoa, beans and vegetables) and pair them with protein and healthy fats to help keep your energy levels steady all day.
4. Fight inflammation
   A gentle, natural anti-inflammatory approach can help with joint aches, sleep troubles and mood swings. Include foods like berries, leafy greens, walnuts, olive oil and fatty fish, like salmon. Spices like turmeric, ginger and cinnamon can also give you a boost.
5. Listen to your body
   Every woman’s experience of perimenopause is different. Some days you might crave more food, rest or hydration… and that’s normal! Honour your hunger and fullness signals, stay well-hydrated and don’t be afraid to adjust your eating to meet your ever-changing needs.

Perimenopause isn’t about “losing control” over your body, it’s about learning to work with it. By focusing on nourishing foods, consistent habits, and self-compassion, you can feel empowered, resilient and ready to thrive in this next beautiful chapter of life.

 

 

Jenn Giurgevich is the founder of Spark Nutrition & Health, a virtual nutrition consulting business.
Visit www.sparknutritionandhealth.ca for more information.