Nutrition in Perimenopause & Menopause
How to Regain Your Energy, Hormonal Balance & Bone Health
My story: When my body started speaking louder
At 43, I thought I had everything figured out. I was doing CrossFit, cycling, eating healthy… and I believed I was “doing everything right.”
But suddenly, things shifted. My energy dropped. I couldn’t sleep as well. My body felt inflamed, and my mood swung up and down without warning.
At first, I blamed stress or exhaustion. But soon I realized I was entering a new stage: perimenopause. And here’s what changed everything for me; it wasn’t about working out harder or eating less.
It was about nourishing myself in a wiser, kinder, and more aligned way with what my body truly needed.
What’s happening in your body?
During perimenopause and menopause, your hormones—especially estrogen and progesterone—start to fluctuate. This can show up as:
Trouble sleeping or light sleep
Constant fatigue
Inflammation & a slower metabolism
Mood swings and heightened sensitivity
Bone loss
It can feel overwhelming, but here’s the good news: nutrition can be your best ally to move through this stage with strength, clarity, and balance.
Nourishing foods for this stage
Adding these foods to your daily routine can make a big difference:
Leafy greens (spinach, kale, Swiss chard): full of calcium & magnesium to protect your bones.
Healthy fats (avocado, olive oil, flax & chia seeds): support hormone balance and reduce inflammation.
High-quality protein (salmon, sardines, eggs, legumes): help maintain muscle, boost energy, and protect your heart.
Antioxidant-rich fruits (berries, citrus, strawberries): keep your skin healthy and strengthen your immune system.
Legumes & whole grains (chickpeas, lentils, oats): add fiber, support digestion, and reduce cravings.
Pro tip: Increasing your protein intake helps you feel satisfied, preserve muscle, and avoid the weight gain that often comes with this stage.
Marta’s story
Marta, 49, came to me exhausted, struggling with insomnia, and craving sugar all the time.
With just a few small changes:
She swapped cookies for a handful of nuts.
She started her mornings with a nutrient-packed green smoothie.
She made her dinners lighter, which helped her sleep better.
Within 4 weeks she said: “I feel like I got my energy back.” It wasn’t magic—it was mindful nutrition, tuned to her body and life stage.
Small, consistent changes can transform your day-to-day. Better sleep, improved digestion, a more stable mood… and above all, feeling at home in your body again.
Where to start?
Begin with something simple: add an extra serving of protein to your meals or sprinkle seeds into your breakfast. Your body will thank you.
And if you’d like to keep learning about nutrition during this stage, drop a comment or send me a message—I’d love to walk this journey of wellness with you.
A message for you
Perimenopause and menopause are not the end of anything. They are the beginning of a new relationship with yourself, an invitation to listen more deeply, care for yourself more lovingly, and reconnect with your vital energy.
Small changes can transform your daily life. They can improve your sleep, your digestion, your mood… and above all, help you feel whole and at peace in your body.
