Top Foods to Support Perimenopause Health

Written By Elle Sproll

Introduction

Perimenopause marks a transitional phase in a woman's life, where hormonal fluctuations can significantly impact physical and emotional well-being. Symptoms such as fatigue, mood swings, hot flashes, joint pain and disrupted sleep often accompany these changes, and can feel even more disruptive after cancer treatment!

The good news is that nutrition can play a vital role in managing these challenges. By incorporating specific foods into your diet, you can help balance hormones, boost energy, and support overall health. This blog will highlight the top foods to include in your anti-inflammatory perimenopause diet and their benefits.

The Role of Nutrition During Perimenopause

Hormonal changes in perimenopause often lead to inflammation, blood sugar fluctuations, and a higher risk of bone loss and heart disease. Nutrition plays a key role in:

• Balancing Hormones: Certain foods can support oestrogen and progesterone levels.

• Reducing Inflammation: Anti-inflammatory foods help minimise discomfort and joint pain.

• Boosting Energy: Nutrient-rich choices sustain energy and improve mood.

• Supporting Bone and Heart Health: Essential nutrients like calcium and omega-3s strengthen bones and protect cardiovascular health (which women are more at risk of when hormone levels decline).

Top Foods to Include in Your Perimenopause Diet

1. Fatty Fish

Rich in omega-3 fatty acids, fatty fish like salmon and sardines support brain health, reduce inflammation, and help stabilise mood.

• Why It Helps: Omega-3s combat dryness, joint pain, and mood swings often experienced in perimenopause.

• How to Use: Enjoy baked salmon for dinner or add sardines to a salad for a nutrient-packed meal.

2. Leafy Green Vegetables

Spinach, kale, and Swiss chard are rich in calcium, magnesium, and vitamin K—key nutrients for maintaining bone strength and reducing stress.

• Why It Helps: These nutrients help combat bone loss and support better sleep.

• How to Use: Add greens to smoothies, soups, or sauté them as a side dish. I always add green to every meal each day!

3. Flaxseeds

Flaxseeds are high in phytoestrogens, plant compounds that mimic oestrogen in the body, helping to balance hormones naturally. They have also been shown to reduce breast cancer risk.

• Why It Helps: They may reduce hot flashes and support hormonal health.

• How to Use: Sprinkle ground flaxseeds on oats, yoghurt, or add into smoothies.

4. Berries

Blueberries, raspberries, blackberries and strawberries are packed with antioxidants and fibre, helping to fight oxidative stress and support digestion.

• Why It Helps: Antioxidants protect cells, while fibre promotes gut health and stabilises energy levels.

• How to Use: Aim for a cup of berries every single day. Top your breakfast with berries or enjoy them as a refreshing snack.

5. Whole Grains

Quinoa, oats, and brown rice provide sustained energy and are rich in B vitamins, which support mood and brain function.

• Why It Helps: Whole grains regulate blood sugar levels and reduce energy dips.

• How to Use: Swap white rice for brown rice, wholemeal, rye or spelt bread for white bread, or add whole oats (not quick oats) to your morning routine.

6. Nuts and Seeds

Almonds, walnuts, chia seeds, and sunflower seeds are excellent sources of healthy fats, protein, and micronutrients.

• Why It Helps: They reduce inflammation, support heart health, and promote steady energy.

• How to Use: Snack on a handful of nuts or add chia seeds to baked goods, smoothies and salads.

7. Fermented Foods

Yoghurt, kefir, kimchi, and sauerkraut contain probiotics that improve gut health, which is essential for hormone regulation and overall well-being.

• Why It Helps: A healthy gut enhances nutrient absorption and supports mental clarity.

• How to Use: Incorporate fermented foods into your meals as a side dish or snack daily. I add a spoon of sauerkraut to one of my meals daily, or have a spoon of apple cider vinegar before one of my meals. Variety is key and all foods have different bacteria!

8. Dark Chocolate

Dark chocolate (70% cocoa or higher) is rich in magnesium, which helps reduce stress and improve sleep quality.

• Why It Helps: Magnesium supports relaxation and reduces muscle tension.

• How to Use: Enjoy a small square of dark chocolate as an after-dinner treat some nights.

9. Turmeric and Ginger

These powerful spices are well-known for their anti-inflammatory and antioxidant properties.

• Why They Help: Turmeric’s curcumin compound reduces inflammation, while ginger aids digestion.

• How to Use: Add turmeric to teas or curries and use fresh ginger in stir-fries or smoothies.

10. Cruciferous Vegetables

Broccoli, cauliflower, and Brussels sprouts are packed with fibre, antioxidants, and compounds that support liver detoxification. These have also been shown to reduce breast cancer risk especially!

• Why They Help: They assist in metabolising hormones and reducing excess oestrogen.

• How to Use: Roast these veggies with olive oil and garlic for a delicious side dish. A yummy alternative is mixing them with sesame oil, garlic and soy sauce - then stirring in some avocado!

Additional Tips for Perimenopause Health

While nutrition is essential, a holistic approach can amplify the benefits:

Stay Active: Incorporate weight-bearing exercises like Pilates or strength training to strengthen bones and muscles.

Prioritise Sleep: Create a calming bedtime routine to support restful 7-9 hours sleep.

Hydrate: Drink plenty of water to reduce bloating and improve skin health.

Manage Stress: Practice mindfulness or meditation to keep cortisol levels in check.

Conclusion

Whilst a little horrible and unexpected, perimenopause is a natural and transformative phase of life. With the right nutrition and lifestyle habits, you can manage symptoms, combat burnout, and set the stage for long-term health and vitality. Start by adding these nutrient-rich foods to your diet, and you’ll feel more balanced, energised, and resilient.

Have questions or need guidance on where to begin? Having trouble sleeping? Send me an email. Together, we can navigate this journey towards health and wellness!