Top 4 Nutrition Priorities for Women in Perimenopause
If you've been wondering why your usual habits don’t seem to cut it anymore, you’re not imagining things. Perimenopause is a time of major transition — hormonally, physically, and emotionally — and your nutrition needs evolve right alongside your shifting estrogen levels.
What worked in your 20s or early 30s may need a refresh in your 40s. That doesn’t mean restriction — it means strategy.
Here are the top four nutrition priorities I recommend for women in perimenopause:
1. Prioritize Protein for Muscle, Metabolism & Hormone Health
Estrogen helps us preserve lean muscle mass — but as estrogen declines during perimenopause, holding onto that muscle becomes harder and more important. That’s where protein comes in.
Aim for 20–30 grams of protein per meal, ideally spaced throughout your day. This helps support:
Muscle mass
Metabolism
Hormone production
Blood sugar balance
Think: eggs, Greek yogurt, chicken, tofu, lentils, and fish — whatever aligns with your dietary preferences. One common mistake I see? Skipping breakfast or forgetting a post-workout protein. These habits matter after you’re consistently hitting your total daily protein needs.
Want to estimate how much you need? Take your body weight in pounds, divide by 2.2 to get kilograms, and multiply by 1.0–1.6 (depending on activity level). That gives you your daily protein target in grams.
2. Balance Blood Sugar to Stabilize Mood and Energy
When estrogen dips, your mood and energy can go for a ride. Add poor sleep, night sweats, or that charming 4 a.m. insomnia, and things can feel unmanageable.
Balanced blood sugar = fewer energy crashes, better mood regulation, and more stable hormones.
Here’s how to support it:
Pair carbs with protein or fat at every meal or snack
Choose complex carbohydrates (oats, berries, sweet potatoes, quinoa, etc.)
Don’t skip meals — aim to eat every 3–4 hours
Include an afternoon snack if you feel drained between lunch and dinner
3. Don’t Fear Carbohydrates — Fuel with the Right Kinds
Carbs are not the enemy — especially not in perimenopause.
Carbohydrates give you energy, especially if you’re active. What matters is quality. Prioritize:
Root vegetables
Whole grains (like rice, oats, quinoa)
Fruit
Legumes
Real, minimally processed foods
Avoid ultra-processed snacks that spike your blood sugar quickly and lead to crashes. You want carbs that give you sustained energy — not a sugar rollercoaster.
4. Get Enough Calcium to Protect Your Bones
Estrogen also plays a role in maintaining bone mineral density, and as it drops, your risk of osteoporosis rises. That’s why calcium intake is crucial during this phase.
Aim for 1,000–1,200 mg of calcium daily through food and/or supplements. Osteoporosis Canada has a free calcium calculator to help assess your intake.
Good dietary sources include:
Dairy and fortified plant milks
Leafy greens like kale and bok choy
Canned salmon with bones
Tofu
Almonds
And yes — soy is safe. In fact, it contains phytoestrogens that can mildly mimic estrogen in the body and support hormonal balance. Same goes for flaxseed.
Feeling Different Isn’t "Just in Your Head"
If you’re in your late 30s or 40s and starting to feel "off," it’s not all in your imagination. Perimenopause is real, and nutrition can be a powerful tool to help you feel like yourself again.
If this post resonated with you, please share it with a friend or loved one who needs this info. And if you're looking for personalized support, book an appointment with one of our expert naturopathic doctors at Flow Functional Healthcare in Edmonton.
💪 Ready to go deeper?
We’re launching our Flow 50 Challenge — 50 days of supportive habits for energy, metabolism, and hormone health starting June 1st, 2025. Find all the details here.
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