Can Nutrition Help With Menopause?

Yes! It absolutely can! Eating well during perimenopause and menopause can make a

huge difference to symptoms.

Have you been feeling a little off lately? Not quite yourself? More tired, more irritable, sleeping weirdly, or wondering why foods that never bothered you suddenly do—welcome to perimenopause. It can start as early as your late 30s or early 40s, and while it’s totally normal, it can feel confusing and unpredictable.

The good news? What you eat can make a real difference. Nutrition won’t get rid of perimenopause (disappointing, I know!), but it can absolutely help support your hormones, energy, mood, and long-term health.

What’s Happening in Perimenopause?

Perimenopause is the transition period leading up to menopause, marked by fluctuating oestrogen and progesterone levels. The ratio of oestrogen to progesterone changes and this is what leads to symptoms. Have you experienced any of the following?

• Fatigue

• Anxiety

• Irritability

• Disturbed sleep

• Weight again around the middle/hips/thighs

• Blood sugar crashes or feeling shaky

• Hot flashes or night sweats

You're not alone, they are very common. You can reduce the frequency and severity of most of these symptoms using food and lifestyle choices.

Dos and don'ts for peri/menopause:

Don't:

• Skip breakfast - this raises cortisol, our stress hormone, which further imbalances fluctuating hormones

• Exercise fasted - also a source of hormone-disturbing cortisol!

• Drink coffee on an empty stomach early in the morning - huge source of cortisol!

Do:

• Have protein at every meal: aim for 25g. This stabilises blood sugar and reduces cortisol

• Wait an hour after breakfast to have your coffee

• Aim to eat 30g fibre per day - this helps keep oestrogen in the correct ratio to progesterone and reduces symptoms of 'high oestrogen' i.e. hot flashes and heavy periods

• Include 2 sources of phyto-oestrogens per day: these plant oestrogens naturally buffer falling levels of oestrogen. Think tofu, tempeh, edamame beans, miso, flaxseeds, chickpeas & lentils

• Eat a portion of cruciferous vegetables daily: these veg support the liver in clearing out 'used up' hormones which would otherwise imbalance the whole system causing symptoms. Go for: broccoli, kale, spinach and cauliflower.

• Add in healthy fats: they are essential for brain health and normal hormone production. Include oily fish (salmon, mackerel, sardines), extra virgin olive oil,

  avocado, eggs, walnuts, chia and flax seeds

• Magnesium-rich foods (leafy greens, nuts, seeds) can support sleep and relaxation

  
  

What About Sugar, Caffeine, and Alcohol?

You may have already noticed that:

• Too much sugar may worsen energy crashes and mood swings

• Caffeine can affect sleep and anxiety for some

• Alcohol may intensify hot flashes and disrupt sleep

A Gentle Reminder

Perimenopause does not mean your hormones are broken. It's simply a transition and nutrition can help to smooth the journey. Support yourself with nourishing food, regular down time to support your nervous system, and realistic expectations can go a long way in helping you feel more like you again.

If you want more personalised support or if things have gotten a little bumpy, get in touch at hello@gillianlythnutrition.co.uk for a free chat.

Take care,

Gillian x