Perimenopause: what nutrition can support
Hormonal changes are a natural phase of life.
Nutrition can help support your body through it.
Inspired by International Women's day and Mother's day, I am focusing on women's health this week. Lets talk about perimenopause…
Perimenopause is a natural phase of life, yet many women feel unprepared for the changes it can bring.
Hormonal fluctuations during this transition can influence energy levels, sleep, appetite and body composition. While nutrition cannot stop these changes, evidence suggests that certain dietary habits can support health and wellbeing during this stage of life.
Protein intake becomes particularly important. As women age, maintaining muscle mass becomes more challenging, and adequate protein alongside resistance training can help support muscle maintenance and metabolic health.
Fibre-rich foods also play an important role. Diets high in fibre support gut health, help regulate blood sugar levels and are associated with improved cardiovascular health, all important considerations during the menopause transition.
Healthy fats, particularly omega-3 fatty acids, may also support heart and brain health.
Most importantly, this stage of life does not require extreme diets or restrictive approaches. Consistent, balanced nutrition alongside movement, sleep and stress management can help support long-term wellbeing.
Your body is adapting and it deserves support, not punishment.
Always remember to be kind to yourself.
PURENERGY Nutrition
Supporting your health at every stage.
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References
Santoro N. & Randolph JF. (2011). Reproductive hormones and the menopause transition. Obstetrics and Gynecology Clinics of North America.
Mauvais-Jarvis F. et al. (2017). Sex and gender: modifiers of health, disease and medicine. The Lancet.
Phillips SM. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine.
Lovejoy JC. et al. (2008). Increased visceral fat and decreased energy expenditure during the menopausal transition. International Journal of Obesity.