Perimenopause - Your Window of Opportunity: Nutrition Considerations For Women 35+

Georgie Gorman
11 hours ago
4 min read

Georgie Gorman

Clinical Nutritionist, Move Sports Physiotherapy & Pilates Geelong

Peri-menopause isn’t a moment, it’s a transition. And for many women, perimenopause can span up to ten years of hormonal fluctuation, physical change, and shifting identity — Before finally reaching the Menopause (Menopause is official 12 months after your final menstrual cycle).

But here’s the part that often gets missed: this phase is also a window of opportunity. A chance to proactively shape your health, energy, and resilience for decades to come. And nutrition plays a central role in that process.

Perimenopause: What’s Changing

During perimenopause, hormones don’t simply decline—they fluctuate, often dramatically. Oestrogen can spike and crash unpredictably, or go on a slow and meandering rollercoaster. While progesterone steadily declines.

It's important to note that hormonal fluctuations between one person to the next can be vastly different, making each persons experience just as diverse.

Hot tip* Self-awareness is pivotal in navigating perimenopause, and working out the best practices for you - Check out Ona a Naturapathic built AI symptom tracker.

These changes influence far more than your reproductive system. They impact:

Blood sugar regulation
Sleep quality
Mood and stress response
Muscle mass and metabolism
Brain function and memory

Which means your nutrition strategy needs to evolve alongside your physiology.

Georgie Gorman - Clinical Nutritionist - Move Sports Physio Geelong

Protein: Your Non-Negotiable Foundation

If there’s one nutritional priority in perimenopause, it’s protein. REAL - FOOD - PROTEIN.

As oestrogen declines, the body becomes less efficient at maintaining muscle mass. This can lead to reduced metabolic rate, increased fat storage (especially around the abdomen), and decreased strength.

Adequate protein intake helps to:

Preserve and build lean muscle
Improve insulin sensitivity
Support energy and satiety
Enhance recovery and sleep

Aim for: approximately 1.2–2g of protein per kg of body weight per day.

*Amounts depend on weight, health status and activity level.

A simple way to approach this, is to build each meal around a quality protein source.

Prioritise: Whole-foods

Fish, Poultry, Red Meat
Eggs
Legumes
Organic Soy
Dairy
Nuts & Seeds

Carbohydrates: Not the Enemy, But Context Matters

Carbohydrates are often demonised unfairly resulting in confusion and an unhealthy relationship with incorporating carbohydrates into a balanced. And although low-carbohydrates have their place, for the most part, they remain essential for;

Brain function
Energy production
Hormonal balance
Sleep quality
A health digestive tract

Wholefood carbohydrates from whole-grains, legumes, vegetables and fruit also provide dietary fibre which is a vital for a healthy functioning digestive tract, and supporting good metabolic health.

Prioritise: Whole-foods

Whole, unprocessed sources (fruit, vegetables, legumes, whole grains)
Pairing carbohydrates with protein and fats to stabilise blood sugar

Limit: All refined and ultra-processed foods, sugar & alcohol

Fats: Supporting Hormones and Brain Health

Healthy dietary fats are critical during perimenopause, not only because they make meals so much more enjoyable, but also for;

Hormone synthesis
Cognitive function
Mood regulation

Prioritise:

Extra virgin olive oil
Avocados
Nuts and seeds
Oily fish

Limit: highly processed seed oils and trans fats commonly found in packaged foods.

Micronutrients: Small but Powerful

Vitamins and minerals act as cofactors across thousands of biological processes in the body; from energy production to nervous system regulation.

A nutrient-dense diet should include:

A wide variety of colourful vegetables (“eat the rainbow”)
Diverse ‘quality’ protein sources
Whole, seasonal foods

Key nutrients to pay attention to include:

Magnesium
Vitamin D
B vitamins
Zinc
Iodine
Choline

Phytoestrogens: A Strategic Ally

Phytoestrogens are plant compounds that can gently modulate oestrogen activity in the body.

During perimenopause, they may help buffer hormonal fluctuations and support:

Cardiovascular health
Bone density
Symptom management (e.g. hot flushes)

Sources include:

Flaxseeds
Soy products (tofu, miso)
Legumes
Sesame seeds

Image of foods high in fibre, antioxidants, and healthy fats

Blood Sugar Stability: A Cornerstone of Symptom Control

With age, we naturally become more ‘insulin resistant’. Meaning, our blood sugar doesn’t regulate as efficiently as it did in our 20s and 30s.

This may be part of the reason why certain foods or drinks that had no effect on you in the past, are suddenly making you feel terrible, and potentially leading to sudden weight gain.

One of the most impactful strategies during perimenopause is maintaining stable blood glucose.

Signs your blood sugar may need attention:

Energy crashes
Cravings,
Poor sleep, including; 1-3am wake ups
Irritability
Lightheadedness
Increased abdominal weight
Newly developed skin tags and/or dark skin under the armpits & groin (acanthosis nigricans).

Simple and effective habits include:

Prioritising protein at each meal
Moderate carbohydrate intake
Walking after meals
Managing stress
Improving sleep quality
Reducing alcohol intake
Limit refined sugar and ultra processed foods

These aren’t just “nice to have”, they directly influence hormonal balance and symptom severity.

Lifestyle Still Matters (A Lot)

Nutrition doesn’t exist in isolation — Chronic stress, poor sleep, and physical inactivity can amplify symptoms and undermine even the best dietary approach.

Support your body with: