Author jenn@sparknutritionandhealth.ca Categories Uncategorized Posted on

Nutrition in Perimenopause: How to Support Your Changing Body with Food

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:

Prioritize protein

Hormonal changes during perimenopause 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 good ol’ protein shake or smoothie.

Support your bones

As estrogen levels dip, bone density can start to decline.
Calcium and vitamin D are key players here.
Include calcium-rich foods like:

  • Dairy
  • Fortified plant-based milks
  • Leafy greens
  • Almonds
  • 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.

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.

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
  • Fatty fish (like salmon)

Herbs and spices such as turmeric, ginger, and cinnamon can also give you a boost.

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
  • 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.

You’re not alone on this journey…
And you don’t have to navigate it perfectly.

Focus on the daily wins and each, small, supportive choice at a time. 

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