Perimenopause & Nutrition
How to Support Your Body Through the Transition
Perimenopause (the years leading up to menopause) is a natural stage in a woman’s life, but it can bring a whirlwind of changes. For some, symptoms are subtle. For others, they can be disruptive to daily life.
The good news? The right nutrition can make a real difference in how you feel during this transition.
At Epoch Health, our Accredited Practising Dietitian, Anthea Lee, works with women to create nutrition strategies that ease symptoms, balance hormones, and support long-term health.
Common Perimenopause Symptoms
Perimenopause usually begins in a woman’s 40s, though it can start earlier. Common symptoms include:
Hot flushes & night sweats
Mood swings or irritability
Irregular periods
Difficulty sleeping
Weight changes (especially around the waist)
Brain fog or difficulty concentrating
Fatigue & low energy
Changes in skin and hair
These changes are largely due to fluctuating oestrogen and progesterone levels - but lifestyle factors, including diet, can influence how intense or manageable symptoms become.
How Nutrition Can Help
1. Balance Hormones with Nutrient-Dense Foods
A diet rich in whole foods, lean protein, healthy fats, and plenty of fruits and vegetables helps stabilise blood sugar and support hormone balance.
2. Boost Bone & Heart Health
Falling oestrogen can affect bone density and heart health. Adequate calcium, vitamin D, and magnesium - along with weight-bearing exercise - can help keep your bones strong and your heart healthy.
3. Manage Weight & Energy Levels
Protein-rich meals, high-fibre foods, and regular meal timing can help reduce cravings, maintain muscle mass, and prevent energy crashes.
4. Reduce Hot Flushes & Night Sweats
Limiting alcohol, caffeine, and highly processed foods may reduce the severity of hot flushes for some women. Adding phytoestrogen-rich foods (such as soy, flaxseeds, and legumes) may offer additional relief.
5. Support Mood & Mental Clarity
Foods rich in omega-3 fatty acids (like salmon, chia seeds, and walnuts) and B vitamins can help support brain function and mood regulation.
Your Personalised Perimenopause Nutrition Plan
Every woman’s perimenopause experience is unique. Anthea takes the time to understand your symptoms, health history, and lifestyle, creating a tailored nutrition plan that works for you - not just for a few weeks, but for the years ahead.
With the right diet, you can feel more in control, reduce discomfort, and set yourself up for long-term wellbeing.
📅 Book Your Dietitian Consultation Today
If you’re navigating perimenopause and want to feel your best, book an appointment with Anthea Lee at Epoch Health.
We’re here to help you fuel your body, balance your hormones, and thrive through every stage of life.