Why Nutrition Matters More Than Ever in Perimenopause

2 minute read.

When I turned 41, my moods dropped out of nowhere. Sleep was a joke. Anxiety showed up uninvited, and lingered.

I told myself perhaps this was what “getting older” looked like. But something deeper was happening: perimenopause.

It wasn’t just a phase. It was a full-body shift that threw off everything I thought I knew about myself.

What turned things around wasn’t a quick fix. It was a shift back to real food, a kinder mindset, and a commitment to nourish myself from the inside out.

If you’re feeling lost, overwhelmed, or disconnected - this blog is for you. It absolutely can get better.

Why Nutrition Matters More Than Ever in Perimenopause

Perimenopause isn’t just about hot flashes or mood swings - it’s a full metamorphosis. Hormones change. Metabolism shifts. Sleep patterns break. Skin, digestion, brain function all get swept up.

What used to work in your 30s - meal routines, workouts, self-talk - no longer fit. When I realised that, everything changed.

Instead of pushing through, I started listening - and letting nutrition and mindset become tools for healing.

🌿 Two Key Nutritional Shifts That Changed Everything

💪 1. Protein Isn’t Optional - It’s Essential

Afternoon slumps used to wreck me. I’d crave sugar, feel irritable, and crash hard.

At 42, I discovered I was lactose intolerant - no wonder the bloating, brain fog, and skin issues persisted. That clarity was my turning point.

Now, protein comes first - especially at lunch. Almonds, hard-boiled eggs, sliced chicken, or even collagen in my tea. That shift made a world of difference.

👉 Try this: Replace your 3 pm sugar fix with a protein + healthy fat combo - like egg and avocado. Within days, my energy stabilised and my moods steadied.

😴 2. Magnesium = My Bedtime Ritual

I was the person who woke up every hour - wired, tired, anxious.

I blamed stress, motherhood, overthinking. The real missing piece? Magnesium.
Once I added magnesium-rich foods- nuts, seeds, dark leafy greens - and started a nighttime magnesium powder (about 500 mg), sleep depth returned. Anxiety softened. Clarity came back.

On extra tough nights, I rely on St. John’s Wort for extra nervous system calm—and it helps a lot.

👉 Try this: Add magnesium-rich snacks post-dinner: pumpkin seeds, bananas, or herbal teas. On rough nights, stir magnesium powder into warm almond milk and take a few slow breaths before bed.

🌀 How I Learned to Trust My Body Again

When I dove into perimenopause nutrition, I nearly overwhelmed myself with rules: “Eat this, avoid that, fast here, snack there.” I fell down the comparison rabbit holes.

The breakthrough came when I released the pressure to “eat perfectly” and leaned into nourishment over restriction.

I began asking:

• What can I add to support my hormones?

• What does my body actually need today?

Some days, I craved greens. Other days, protein or good fats. Slowly, I learned to trust the whispers - not punish the body for wanting real food.

→ If fasting is something you’re curious about, I’ll be sharing my biohacking strategies using fasting in this free guide 'Eating with your Cycle'

✨ How to Start Supporting Yourself Today

You don’t need a crash diet. You need small, intentional shifts:

• Add protein to every meal

• Listen to your gut - ditch dairy if it's inflammatory to your body

• Prioritise magnesium through food or supplements

• Replace restriction with nourishment

• Honour your cravings - but upgrade them (e.g. olives instead of chips)

• Journal your symptoms and track what foods make you feel like you again

💡 Why These Small Habits Matter Big

These small habits are not just about nutrition - they’re about reclaiming yourself. Slower meals. Listening to needs. Small rhythms that ground and guide you.

Perimenopause isn’t a crisis - it’s a catalyst for transformation. When nurtured wisely, your body becomes an ally again, not an enemy to fight.

💌 Your Next Step: Join The Midlife Flow Insider

Are you ready to stop guessing and start feeling better?

Subscribe to The Midlife Flow Insider - my monthly newsletter for women ready to biohack perimenopause through nutrition, mindset, and soul-led strategies.

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