Three Foods to Support You Through Perimenopause
Perimenopause is a natural transition – but let’s be honest, it doesn’t always feel natural. With shifting hormones can come changes in mood, sleep, energy levels, metabolism, and body composition. The good news? Food is powerful, and there are key nutrients that can genuinely support your body (and mind) through this season.
Here are 3 foods to include daily to support your hormones, energy and overall wellbeing:
1. Protein-Rich Foods
Think eggs, yoghurt, tofu, fish, legumes, and lean meats. During perimenopause, our muscle mass naturally declines – and this affects metabolism, strength, and body composition. Protein helps maintain muscle, supports blood sugar stability (hello fewer energy crashes), and plays a role in mood regulation through neurotransmitter production.
💡 Start your day with protein and you’ll feel the difference in your energy and appetite regulation.
👉 Grab my High Protein Breakie Guide to get started – it’s packed with easy ideas to make mornings nourishing and simple.
2. Flaxseeds & Other Phytoestrogen-Rich Foods
Flaxseeds are a hero ingredient during perimenopause. They contain phytoestrogens – natural plant compounds that gently mimic estrogen in the body. These can help reduce common symptoms like hot flushes and support hormone balance.
You'll also find phytoestrogens in foods like soy, chickpeas, and lentils.
🍪 Did you know my Dr Julie’s Kitchen Cookies include flaxseed? Yep – delicious and hormone supportive!
3. Healthy Fats – Especially Omega-3
Omega-3 fats support hormone production, reduce inflammation, and nourish your brain – all essential during this time of hormonal transition. Foods like salmon, walnuts, chia seeds, flaxseed oil, and avocado are beautiful options to include regularly.
🧠 Omega-3s can help with symptoms like brain fog, mood shifts, and even joint pain – so don’t fear fat, just choose the right ones.
My current go is making this recipe from my Winter Wellness Guide using the Mediterranean mix on fish - it's divine and fast!
Need tailored support?
Perimenopause is not one-size-fits-all. If you’re wanting expert, compassionate help with your nutrition, I offer 1:1 consultations where we can deep dive into your symptoms, goals, and create a plan that fits your life.
You deserve to feel strong, supported and empowered during this season 💛
xx Dr Julie