Top 10 Best Foods for Perimenopause

Top 10 Best Foods for Perimenopause

Perimenopause is a significant phase in a woman’s life, marked by a variety of physical and emotional changes. As hormone levels fluctuate, symptoms such as hot flushes, mood swings, and fatigue can become common.

However, a well-balanced diet can play a crucial role in managing these symptoms and supporting overall health. In this guide, we’ll explore the best foods for perimenopause and how they can help you feel your best.

Understanding Perimenopause

Perimenopause is the transitional phase that occurs before menopause, marking the end of a woman's reproductive years. This period can start as early as a woman's mid-30s but typically begins in her 40s and lasts until menopause, which is defined as 12 consecutive months without a menstrual period. The length of perimenopause can vary, often lasting between 4 to 10 years.

During perimenopause, the body undergoes significant hormonal fluctuations, especially concerning oestrogen and progesterone levels. Oestrogen, a hormone produced primarily by the ovaries, begins to decline irregularly, which can cause a wide range of symptoms. These hormonal changes are a normal part of ageing, but they can bring about physical and emotional challenges.

Common symptoms of perimenopause include:

  • Irregular Periods: As oestrogen levels fluctuate, menstrual cycles can become unpredictable. Periods may be longer, shorter, heavier, or lighter than usual.
  • Hot Flushes and Night Sweats: Sudden feelings of heat, often accompanied by sweating and a red, flushed face, can occur day or night.
  • Mood Swings: Hormonal changes can impact neurotransmitters in the brain, leading to mood swings, irritability, and even depression or anxiety.
  • Sleep Disturbances: Many women experience trouble sleeping, either due to night sweats or other factors, which can lead to fatigue.
  • Vaginal Dryness and Discomfort: Lower oestrogen levels can cause the vaginal tissues to become drier and thinner, leading to discomfort during intercourse and increased risk of urinary infections.
  • Decreased Libido: Changes in hormone levels can affect sexual desire and arousal.
  • Weight Gain and Metabolic Changes: Metabolism may slow down, and weight gain, particularly around the abdomen, can become more common.
  • Bone Density Loss: The decrease in oestrogen can lead to a reduction in bone density, increasing the risk of osteoporosis.
Understanding Perimenopause

The Role of Nutrition in Perimenopause

Proper nutritional support during perimenopause is vital for maintaining energy levels, stabilising mood, and supporting hormonal health. The right foods can help ease perimenopause symptoms, making this transition smoother and more manageable. Let’s delve into the top 10 best foods for perimenopause and how they can benefit you.

1. Leafy Greens

Leafy greens like spinach, kale, and Swiss chard are packed with essential vitamins and minerals that support hormonal balance and bone health. These vegetables are rich in calcium, magnesium, and vitamin K, which are crucial for maintaining strong bones and reducing the risk of osteoporosis.

2. Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. These healthy fats help reduce inflammation, improve heart health, and alleviate mood swings. Incorporating fatty fish into your perimenopause diet can also support brain health and reduce the risk of depression.

3. Berries

Berries like blueberries, strawberries, and raspberries are loaded with antioxidants that fight oxidative stress and support overall health. These delicious fruits can help maintain hormonal balance and protect against age-related diseases, making them a perfect addition to your diet.

4. Nuts and Seeds

Nuts and seeds, including almonds, flaxseeds, and chia seeds, provide healthy fats, protein, and fibre. These nutrients are essential for energy, hormonal balance, and maintaining stable blood sugar levels. Flaxseeds, in particular, contain lignans, which have phytoestrogenic properties that can help balance oestrogen levels.

5. Whole Grains

Whole grains such as quinoa, brown rice, and oats are rich in fibre, which supports digestive health and helps stabilise blood sugar levels. These grains also provide essential nutrients like B vitamins and magnesium, which are important for hormonal balance and reducing stress.

6. Legumes

Legumes, including lentils, chickpeas, and black beans, are excellent sources of plant-based protein and fibre. They also contain phytoestrogens, which can help balance hormone levels. Incorporating legumes into your perimenopause diet can support heart health and provide long-lasting energy.

7. Cruciferous Vegetables

Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower contain compounds that help detoxify oestrogen and support liver function. These vegetables are also rich in fibre, vitamins, and minerals, making them an essential part of a healthy eating plan for women during perimenopause.

8. Dairy or Dairy Alternatives

Dairy products such as yoghurt, cheese, and fortified plant-based milks are rich in calcium and vitamin D, which are crucial for bone health. Ensuring adequate intake of these nutrients can help prevent osteoporosis and maintain strong bones during perimenopause.

9. Healthy Fats

Healthy fats found in foods like avocado, olive oil, and coconut oil support brain health and hormone production. These fats are essential for maintaining hormonal balance and overall well-being. Including healthy fats in your diet can also help keep your skin and hair healthy.

10. Herbal Teas

Herbal teas such as chamomile, ginger, and peppermint offer numerous benefits, including hydration and stress relief. These teas can help soothe digestive issues, reduce inflammation, and promote relaxation, making them a great addition to your daily routine during perimenopause.

If you’re looking for a natural way to boost your energy and support your overall well-being during perimenopause, consider trying our Mother Cuppa Energising Herbal Tea. This delicious blend includes ginger, hibiscus, beetroot, ashwagandha, and more, carefully chosen to help stabilise hormones, increase stamina, and promote mental clarity. Embrace the power of herbal tea and feel energised throughout your day.

Creating a Balanced Perimenopause Diet

To make the most of these best foods for perimenopause, it’s important to create a balanced diet that includes a variety of nutrient-dense foods.

Here are some tips:

  • Plan your meals to include a mix of leafy greens, fatty fish, berries, nuts, seeds, whole grains, legumes, cruciferous vegetables, dairy or dairy alternatives, healthy fats, and herbal teas.
  • Stay hydrated by drinking plenty of water and herbal teas.
  • Incorporate regular exercise into your routine to support overall health and wellbeing.

Sample Meal Plan for a Week

  • Breakfast: Greek yoghurt with berries and chia seeds
  • Lunch: Quinoa salad with spinach, chickpeas, and avocado
  • Dinner: Baked salmon with broccoli and brown rice
  • Snacks: Nuts, seeds, and fresh fruit
  • Beverages: Herbal teas and plenty of water


Navigating perimenopause can be challenging, but with the right nutrition, you can manage symptoms and maintain your overall health. Incorporating these best foods for perimenopause into your diet will help stabilise hormones, boost energy, and support your well-being. Remember to plan balanced meals, stay hydrated, and engage in regular exercise.

For an extra boost, try Mother Cuppa Energising Herbal Tea, designed to enhance stamina and mental clarity during this transitional phase. Embrace these changes, and take charge of your health with confidence.

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

May also be of interest.... View all