In many ways, perimenopause is similar to the years leading to puberty. Hormone levels can be chaotic and you need your adrenal glands, thyroid, and ovaries working at their best to feel your best. Estrogen, progesterone, FSH (follicle stimulating hormone), LH (luteinizing hormone), and other hormones start to shift and you may begin to notice some of the following symptoms:
- Changes in menstrual flow
- Hot flashes and night sweats
- Weight gain, particularly around the middle
- Hazy focus and memory or difficulty concentrating
- Shifts in mood- irritability, anxiety and depression
- Decreased libido
- Vaginal dryness or discomfort during sex
- Sleep disturbances or insomnia
- Fatigue or low energy
- Throbbing migraines
- Joint pain, frozen shoulder
- Breast tenderness
Adjusting your nutrition, combined with a personalized plan created with your practitioner, can help support hormonal balance, reduce inflammation, and promote overall well being during this time. Below is a list of foods, and how they support your changing hormones during perimenopause.
Phytoestrogen-rich foods: May help balance estrogen fluctuations.
- Flaxseeds (ground)
- Soy foods (tofu, tempeh, edamame; choose organic/non-GMO)
- Sesame seeds
- Lentils and chickpeas
Omega-3 Fatty Acids: Help reduce inflammation, support brain and heart health.
- Fatty fish (salmon, sardines, mackerel)
- Chia seeds
- Walnuts
- Hemp seeds
Cruciferous Vegetables: Support liver detoxification of hormones.
- Broccoli
- Cauliflower
- Brussels sprouts
- Kale
Colorful Fruits and Vegetables: High in antioxidants, vitamins, and minerals.
- Berries
- Leafy greens
- Sweet potatoes
- Bell peppers
High-fiber Foods: Help regulate blood sugar and support gut health. Aim for 25g/day
- Whole grains (quinoa, oats, brown rice)
- Beans and lentils
- Vegetables
Quality Protein: Supports muscle mass, metabolism, and hormone production.
- Eggs
- Poultry
- Grass-fed meats
- Legumes
Probiotic-rich Foods: Support gut and immune health.
- Yogurt or kefir (unsweetened)
- Sauerkraut
- Kimchi
- Miso
Magnesium-rich Foods: May help with sleep, mood, and muscle cramps.
- Pumpkin seeds
- Spinach
- Almonds
- Avocado
Hydration: Essential for all cellular function and helps with hot flashes.
Perimenopause Symptoms & Dietary Recommendations Sources
- Mayo Clinic: Perimenopause — Symptoms & Causes
https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666 - Johns Hopkins Medicine: Perimenopause
https://www.hopkinsmedicine.org/health/conditions-and-diseases/perimenopause - Institute for Functional Medicine. (2023, October 9). Perimenopause: Lifestyle approaches for maintaining optimal health and wellness. https://www.ifm.org/articles/perimenopause-lifestyle-approaches-for-maintaining-optimal-health-and-wellness
- Gottfried, S. (2013). The Hormone Cure: Reclaim balance, sleep, sex drive and vitality naturally with the Gottfried protocol. Scribner.
- Haver, M. C. (2024). The New Menopause. Rodale Books.
