Perimenopause nutrition: what to know

Perimenopause can bring changing appetite, sleep disruption, hot flushes, mood changes, and altered periods. Food cannot control every hormone-related symptom, but regular balanced meals can support energy and make it easier to stay active. Protein helps maintain muscle alongside resistance exercise; calcium and vitamin D support bone health; fibre supports bowel health and fullness. Individual needs change with allergies, digestive conditions, kidney disease, medicines, and pregnancy possibility.

Include vegetables or fruit, a whole-grain or starchy food, a protein source, and healthy fats across the day. Choose pulses, eggs, fish, lean meat, dairy or fortified alternatives according to your preferences. Drink regularly, especially after sweating, and notice whether alcohol, caffeine, spicy food, or large late meals worsen flushing or sleep. Avoid restrictive diets and seek dietetic advice before removing major food groups. Supplements are useful only when appropriate to your diet and health history.

Discuss persistent fatigue, unintentional weight change, difficulty swallowing, ongoing diarrhoea, vomiting, or suspected deficiency with a clinician. Heavy or prolonged periods can require assessment and are not solved by diet alone. Seek prompt care for fainting, severe weakness, chest pain, trouble breathing, or bleeding that makes you feel unwell. A missed period may need pregnancy testing when relevant.

Do my symptoms suggest a deficiency or another condition? Which calcium, vitamin D, or other nutrients suit my history? Should heavy bleeding be investigated? Would a dietitian help me plan meals?