Perimenopause and menopause are natural, inevitable phases in a woman's life, marking significant hormonal shifts that can impact both physical and emotional wellbeing. While these changes are a normal part of ageing, they often come with challenging symptoms. By adopting a food-first approach, you can provide your body with the essential nutrients needed to support this transition. Focusing on optimising hormonal balance, strengthening nervous system health, and enhancing overall wellbeing through targeted dietary choices can help promote an improved quality of life during these stages. This holistic approach, combined with mindful lifestyle changes, enables women to feel more empowered and resilient throughout perimenopause and menopause.
Blood Sugar Regulation: The Cornerstone of Hormonal Support
As oestrogen and progesterone levels fluctuate during perimenopause and eventually decline with menopause, these hormonal changes can impact insulin sensitivity, potentially leading to:
- Increased insulin resistance
- Changes in glucose metabolism
- Potential increased risk of type 2 diabetes
Increased insulin resistance and changes in glucose metabolism can manifest in energy instability, fluctuations in mood, and strong urges for sugary and or salty foods. Stabilising blood sugar is essential for supporting hormone balance and easing the transition through perimenopause and menopause.
Dietary Tips for Blood Sugar Balance
Prioritise Protein: Protein helps to slow the absorption of carbohydrates, preventing spikes in blood sugar and keeps you satiated for longer. Include lean proteins like chicken, turkey, fish, eggs, or plant-based options like legumes, tofu, and tempeh if you are vegetarian or vegan .
Focus on Fibre: Fibre-rich foods, such as leafy greens, whole grains, and vegetables, play a crucial role in overall health, especially during perimenopause and menopause. Not only do they support digestion and slow down the release of glucose into the bloodstream, helping to regulate blood glucose levels, but they also act as prebiotics, feeding the beneficial bacteria in your gut. Including prebiotic and probiotic-rich foods like garlic, onions, kefir, and sauerkraut may be helpful.
A diverse microbiome is essential for overall wellbeing especially for optimal hormone support, as it aids in hormone metabolism and elimination , particularly oestrogen, preventing their reabsorption and supporting overall hormonal health.
Choose Complex Carbohydrates: Opt for slow-releasing carbohydrates like sweet potatoes, quinoa, oats, and whole grains over refined and highly processed carbohydrates . Complex carbohydrates provide steady energy release and reduce the likelihood of blood sugar peaks and dips.
Fats are Key: By including nourishing fats such as avocados, nuts and seeds, extra virgin olive oil, oily fish (salmon, mackerel and sardines) and chia seeds in your diet, you provide your body with the necessary building blocks for hormone synthesis and help to support cell membrane integrity. Omega 3 fatty acid DHA has been shown to be particularly helpful in the maintenance of normal brain function.
Avoid Excessive Caffeine and Sugar: refined carbohydrates like cakes, biscuits and sweets can cause spikes and crashes in blood sugar levels. Swap sugary snacks for whole foods and consider switching from coffee to herbal teas or matcha, which offer gentler energy support.
Optimising Sleep: Restoring Restful Nights
Sleep disturbances can occur in perimenopause and menopause due to fluctuating hormone levels, particularly a decline in progesterone through multiple mechanisms , including reduced GABA production, altered sleep architecture, changes in respiratory function, and effects on mood and relaxation. These factors collectively contribute to the sleep disturbances often experienced during perimenopause and menopause.
Dietary and Lifestyle Tips for Better Sleep
Magnesium-Rich Foods: Magnesium helps to regulate neurotransmitters, which send signals throughout the nervous system. Magnesium acts as a cofactor for enzymes that produce GABA (gamma-aminobutyric acid), a neurotransmitter that promotes relaxation . Include foods like leafy greens, nuts, seeds, and some good quality dark chocolate in your diet.
Tryptophan-Rich Foods: Tryptophan is an amino acid that the body converts into serotonin, which is then converted into melatonin, the sleep hormone. Turkey, eggs, nuts, and seeds are good sources.
Create a Bedtime Routine: Limiting screen time before bed and incorporating calming activities like reading, gentle yoga, or a warm bath with magnesium salts can help prepare your body for sleep.
Additional Considerations for Menopausal Wellbeing
Hormonal changes in perimenopause and menopause can place additional strain on the nervous system, leading to feelings of tension, unease, or restlessness. By focusing on foods and practices that support nervous system regulation, you can help to support your inner resilience.
B Vitamins: B vitamins, particularly B6 and B12 play a key role in producing neurotransmitters that contribute to the normal function of the nervous system. Incorporate foods like whole grains, leafy greens and eggs into your diet.
Vitamins B5 and B6 contributes to the normal synthesis and metabolism of hormones and helps to regulate hormonal activity. Protein sources like chicken, eggs, and salmon also offer a good dose of B5, as do whole grains such as brown rice and oats. Foods like bananas, chickpeas, and spinach are rich sources of B6, as are poultry like chicken and turkey, as well as fish such as tuna and salmon. Potatoes, walnuts, sunflower seeds, and garlic are also excellent options to include.
Phytoestrogens: Phytoestrogens are naturally occurring plant compounds that have a similar chemical structure to oestrogen and can bind to oestrogen receptors in the body. nuts, seeds, fruits and vegetables. Food sources include soybeans, garlic, celery, carrots, potatoes, rice, wheat, red clover, sweet potatoes, fruits such as apples, pomegranates and chaste berries as well as coffee.
Bone Support: As oestrogen levels decline, women are at increased risk for bone density loss. To support bone health, ensure adequate intake of calcium found in dark green leafy vegetables, nuts such as almonds, and fortified plant milks as well as sufficient vitamin D via sunshine, fatty fish and supplementation.
Hydration: Staying hydrated is often overlooked but essential during menopause. Hormonal shifts can lead to fluid retention and dehydration , so aim to drink at least 1.5-2 litres of water daily.
By taking a food-first approach and making strategic lifestyle changes, you can support your body in navigating menopause and beyond with ease and balance. From stabilising blood sugar and optimising sleep to nourishing the nervous system, focusing on whole foods and mindful practices can help you thrive.
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Genna Nelson
Nutritional Therapist & GN Wellness
