It’s time to talk perimenopause — that transitional time leading up to menopause that can bring a whirlwind of body changes, all without warning. How rude!

From hot flashes and mood swings to irregular periods and sleep disturbances, it's like your hormones are throwing a party without sending you an invite. But don't worry, it's not all doom and gloom. A few tweaks to what you eat can make a world of difference in how you feel.

What’s up with perimenopause?

While perimenopause often shows up in your 40s, it can start earlier for some (and later for others). It's basically your body's way of easing into menopause. But this transition comes with some changes, and one of the big ones is how your body handles the nutrients you're getting from food. So this means that paying attention to what you eat becomes even more important.

Why your perimenopause diet matters 

During perimenopause, your body is going through some major changes, and it needs all the support it can get. While it may sound counterintuitive, this means making sure you’re eating enough and at regular intervals. This is also why it’s important to find an easy way to help keep track of your nutrition and health with a program like Noom. Along with healthy eating support, Noom also offers additional support, like courses about aging and metabolism.  

According to Anna Bohnengel, Registered Dietitian and Fertility Nutritionist, "Women in their 40s and 50s tend to under-eat, which further slows down their metabolism and exacerbates these symptoms. The trend toward intermittent fasting can also make these symptoms worse. The big picture advice is to eat enough, consistently throughout the day, and always include protein and vegetables!"

Think of your hormones as a wild rollercoaster during perimenopause. They're up, they're down — it's a lot! But eating well (and consistently) can help smooth out that ride, giving you more energy, better sleep, and a more stable mood.

Calcium and vitamin D: bone-building besties

As estrogen levels start to dip, your bones could use a little extra TLC, so aim for three servings of calcium-rich foods daily. This could be a cup of yogurt with your breakfast, a handful of almonds as a snack, and a serving of leafy greens with dinner.

But calcium can't do its job without the help of vitamin D. Fatty fish, egg yolks, and fortified foods are all good sources. And don't forget about the original — a little sun exposure can help your body produce its own vitamin D. 

Bohnengel says it’s also important to note that if you’re protecting your skin with sunscreen, your body won’t produce vitamin D from sun exposure. This is why perimenopausal women in the northern hemisphere often need to supplement to get adequate levels of vitamin D. She recommends talking to your doctor about getting your vitamin D levels tested and determining the appropriate level of supplementation. 

Protein: the secret weapon for muscle loss

As we age, our bodies become less efficient at building and maintaining muscle. That's where protein comes in. It’s kind of like a personal trainer for your muscles, helping them stay strong and toned. Adequate protein, consumed at regular intervals, is also key to maintaining a healthy metabolism, stabilizing blood sugar, and leveling out the hormonal and mood roller coaster ride that can accompany perimenopause. Try to include some protein in every meal and snack — this helps ensure your body has the tools it needs to maintain muscle mass and support overall health.

Good sources of protein include lean meats, fish, eggs, legumes, and dairy products. If you’re plant-based, don’t worry — there are plenty of options for you too. Tofu, tempeh, and quinoa are all excellent sources of plant-based protein. 

Bohnengel typically recommends aiming for about 30g of protein per meal and 10-20g per snack to meet your body’s needs.

Fiber: a digestive system's favorite

Perimenopause can sometimes lead to digestive issues, but fiber is here to save the day. It keeps things moving smoothly and can help prevent constipation. Plus, it can help you feel fuller for longer, which is great if you're trying to manage your weight.

Aim for at least 25 grams of fiber per day. Whole grains, fruits, vegetables, nuts, seeds, and legumes are all excellent sources. Just remember to increase your fiber intake gradually and drink plenty of water to avoid any tummy issues.

Omega-3 fatty acids: brain food and mood boosters

Feeling a bit foggy or moody? Omega-3 fatty acids might be able to help. These healthy fats are crucial for brain health and may help you deal with some of the mood swings that can come with perimenopause.

Fatty fish like salmon, sardines, and mackerel are excellent sources of omega-3s. If you're not a fan of fish, Bohnengel suggests taking an algae-based Omega-3 supplement.

Phytoestrogens: nature's hormone helpers

Phytoestrogens are plant compounds that can mimic estrogen in the body. While they're not a replacement for the real thing, they may help ease some perimenopausal symptoms. Soy products, flaxseeds, and legumes are all good sources.

But we have to let you know that the research on phytoestrogens is mixed, and they may not be suitable for everyone. If you're considering adding more phytoestrogen-rich foods to your diet, it's a good idea to chat with your healthcare provider first.

What to limit during perimenopause

While we're talking about what to add to your diet, we should also mention what foods you might want to limit. Caffeine and alcohol can interfere with sleep and make your hot flashes way worse, so it might be a good idea to cut back if you're dealing with either. 

And highly processed foods and added sugars can lead to blood sugar spikes and crashes, which can affect your energy levels and mood. Instead, focus on whole, nutrient-dense foods.

Don’t forget about hydration

Staying hydrated is important at any age, but it's especially crucial during perimenopause. Proper hydration can help with everything from regulating body temperature to keeping your skin looking plump and healthy.

Aim for at least eight glasses of water a day, with added electrolytes at least once per day. If plain water isn't your thing, try infusing it with fruits or herbs for a flavor boost. Good news: herbal teas can also count towards your daily fluid intake!

Listen to your body

Remember, everyone's experience with perimenopause is different. What works for your friends might not work for you, and that's okay. The key is to listen to your body and adjust as you go.

If you're struggling with specific symptoms or have concerns about your diet, reach out to a healthcare provider or a registered dietitian. They can provide personalized advice based on your individual needs and health status.

Perimenopause might be a time of change, but it's also an opportunity to focus on your health and well-being. By nourishing your body with the right foods, you can help ease the transition and set yourself up for a healthy, happy future.

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Blair Sharp is a freelance writer who lives in Minnesota with her husband and son. Her words have been published in various publications, including Parents, SheKnows, The Bump, and Insider. You can find her watching reality TV and sharing too many reels with her friends when she's not writing. To connect with Blair, find her on LinkedIn and Instagram, or head to her website www.blairsharp.com