1. Prioritise Protein at Every Meal
Hormonal changes during perimenopause can lead to muscle loss and increased fat storage, especially around the middle. Including good-quality protein (like eggs, fish, chicken, Greek yogurt, lentils, tofu or tempeh) helps stabilise blood sugar, reduce cravings, and keep you feeling full for longer. It also supports your muscles and metabolism.
Try this: Aim for a palm-sized portion of protein at every meal. Add a handful of seeds or a dollop of Greek yogurt to breakfast, and build lunch and dinner around protein, not carbs.
2. Don’t Fear Healthy Fats
Fat is not the enemy, especially the right kinds. Omega-3s from oily fish (like salmon and mackerel), flaxseeds, chia seeds and walnuts can help reduce inflammation, and support mood, brain health and hormone production.
Try this: Add a tablespoon of ground flaxseeds to your porridge or smoothie, or enjoy some avocado on toast with a poached egg.
3. Cut Back on Sugar (Without Feeling Deprived)
Sugar can wreak havoc on already wobbly hormones. It leads to energy crashes, mood swings, and increases the risk of insulin resistance, which becomes more common in midlife.
Try this: Focus on whole, naturally sweet foods like berries and roasted root vegetables. Gradually reduce added sugars, and watch how your energy and mood begin to stabilise.
4. Eat More Fibre (Your Gut and Hormones Will Thank You)
Fibre helps keep your digestion regular, supports liver detox (important for clearing excess oestrogen), and feeds your gut microbiome, which plays a big role in hormone balance.
Try this: Add an extra handful of vegetables to your meals, snack on fruit and nuts, and swap white bread or pasta for wholegrain options.
5. Go Steady with Caffeine and Alcohol
Both caffeine and alcohol can mess with sleep, hot flushes and anxiety levels. You don’t have to give them up completely (unless you want to), but tuning in to how they affect you can help you make more empowered choices.
Try this: Swap your second coffee for a herbal tea or matcha. Experiment with alcohol-free days and notice how you feel the next morning, especially with sleep and mood.
6. Eat More Phytoestrogens
These are plant-based compounds that gently mimic oestrogen in the body, and they can be a helpful support as your natural levels begin to decline.
Try this: Include foods like flaxseeds, organic tofu, tempeh, lentils and chickpeas a few times a week. They’re especially helpful for some women with hot flushes and mood swings.
7. Stay Hydrated (It’s More Powerful Than You Think)
Hormonal shifts can make you more prone to bloating, constipation and fatigue, all of which are worsened by dehydration. Often, women don’t realise how much better they’d feel with a little more water.
Try this: Keep a water bottle nearby and aim for about 1.5–2 litres a day. Herbal teas count too! If plain water feels boring, try adding cucumber, lemon or a splash of juice.
Remember: Progress Over Perfection
Perimenopause isn’t about following a strict diet or cutting out everything you love, it’s about tuning in to what your body needs now, and making choices that support your wellbeing.
Even small changes can create a ripple effect.
You deserve to feel good, not just to cope, but to truly thrive in this chapter of life.
Zara Watt, BSc(hons) DipION mBANT mCNHC
Registered Nutritional Therapist
www.zarawatt.com; @zarawattnutrition