Nutrition & Lifestyle Recommendations for Perimenopause
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Perimenopause is a natural transitional phase in a woman’s life that occurs before menopause. During this time, hormonal changes can lead to multiple physical and emotional symptoms, making it crucial to prioritise nutrition and lifestyle habits that support overall health and well-being.

By adopting a balanced approach to nutrition and making positive lifestyle choices, women can navigate this transformative period with greater ease and optimize their overall health. In this blog article, let’s explore quintessential recommendations for nutrition and lifestyle during perimenopause.

1. Prioritise a Well-Balanced Diet

Maintaining a healthy and balanced diet during perimenopause is essential for managing symptoms and supporting overall well-being. Get to know about the symptoms of perimenopause on our insightful Menopause Care page. Here are some dietary suggestions for you:

  • Eat a Variety of Nutrient-Rich Foods: Include a wide range of whole foods in your diet, such as fruits, vegetables, whole grains, lean proteins and healthy fats. These foods provide essential vitamins, minerals and antioxidants paramount for optimal health.
  • Increase Calcium and Vitamin D Intake: Bone health becomes a concern during perimenopause and beyond. Sufficient calcium and vitamin D consumption is vital for supporting strong bones. Do not forget to consume dairy products, leafy green vegetables, fortified cereals and oily fish in your diet.
  • Consume adequate Fiber: As hormonal changes can affect digestion and metabolism, incorporating high-fiber foods like whole grains, legumes, fruits, and vegetables can help regulate bowel movements and support gut health.
  • Omega-3 Fatty Acids: Omega-3 fatty acids have been associated with reducing inflammation and supporting heart health. Incorporate sources such as walnuts, flaxseeds and chia seeds into your diet.
  • Stay Hydrated: Drink plenty of water throughout the day to maintain optimal hydration. Avoid excessive caffeine and alcohol intake, as they can aggravate specific symptoms.

2. Manage Weight and Maintain Muscle Mass

Hormonal changes during perimenopause can affect metabolism and lead to weight gain, particularly around the abdominal area. To manage weight and preserve muscle mass:

  • Engage in regular physical activity: Incorporate cardiovascular exercises (e.g., brisk walking, swimming, cycling) and strength training exercises (e.g., weightlifting, resistance band workouts) to maintain muscle mass and support overall health.
  • Practice mindful eating: Be aware of portion sizes and practice mindful eating. Listen to your body’s hunger and fullness cues to prevent overeating. Focus on enjoying your meals and avoid distractions like screens or stressful environments.
  • Get sufficient sleep: Good quality sleep helps to regulate the appetite hormones and supports overall well-being. Aim for 7 to 8 hours of uninterrupted sleep per night.

3. Manage Symptoms through Lifestyle Choices

Perimenopause can bring various uncomfortable symptoms. Incorporating healthy lifestyle choices can help alleviate these symptoms and enhance the overall quality of life:

  • Stress Management: Stress can exacerbate perimenopausal symptoms. Adopt stress-management techniques like meditation, deep breathing exercises, yoga, or engaging in hobbies to promote relaxation and emotional well-being.
  • Quit Smoking: If you smoke, quitting is crucial for overall health and minimizing the risk of cardiovascular problems associated with hormonal changes during perimenopause.
  • Limit Alcohol Intake: Excessive alcohol consumption can worsen symptoms such as hot flushes, disrupt sleep, and negatively impact overall health. Aim to limit alcohol intake or avoid it altogether.
  • Supportive Relationships: Seek support from family, friends, or support groups to share experiences, receive guidance and alleviate emotional stress during this transitional period.


Navigating perimenopause can be a transformative journey in a woman’s life. By prioritizing a well-balanced diet, maintaining a healthy weight, engaging in regular physical activity, managing stress, and adopting positive lifestyle choices, women can optimize their well-being during this transitional phase.

Remember to consult with a healthcare professional or nutritionist for personalized guidance tailored to your needs. Talk with our healthcare professionals who can help reduce symptoms and handle any potential issues. Embrace this chapter of life with a focus on self-care, and empower yourself with the knowledge to make informed choices for a healthier perimenopause experience.

Mahantesh Karoshi
Mahantesh Karoshi

I'm a Consultant Obstetrician & Gynaecologist and Women's Health Expert. I believe in educating my patients to contribute to achieving the best possible clinical and holistic outcomes. By taking this approach, I enable and empower my patients whilst addressing their issues and concerns. I run a private practice with an extremely high standard of professionalism. My patients are directly involved in their care and management in all stages. My approach to my patient's problems is built on dedication and passion, drawing on analytical thinking and my on-time honored reading, teaching medical professionals nationally and internationally.