Eating According to My Perimenopause Symptoms
Rather than following any strict plan, I adapted my diet by listening to my symptoms and using them as cues for what my body needed.
When my periods became heavier and I started feeling tired, my iron levels dipped. Looking back, I probably wasn’t eating enough protein. For a short time, I did use an iron tonic, but I also focused on bringing more foods rich in iron and vitamin C into my meals.
That meant things like red kidney beans, plenty of green vegetables such as broccoli, and more lean meat.
Supporting Joints & Muscles and Overall Health
For the odd joint niggle or muscle ache, I again came back to protein. I included more collagen-rich and supportive foods like nuts, fish and seeds to help with muscle repair.
I also made a point of eating lots of antioxidant-rich and anti-inflammatory foods every day. Plenty of fruit and veg featured in my meals, including blueberries, beetroot and carrots.
Healthy Fats and Oils Made a Big Difference
Another change that really helped was focusing on good oils as natural lubricants for the body. Olive oil became a staple, along with fresh salmon, flaxseed and chia seeds.
These healthy fats have been particularly helpful for things like dry eyes, which can be a real issue during perimenopause.
A little fun fact: having flaxseed daily also boosts fibre intake and provides plant oestrogens, which can be really beneficial at this stage of life.
Simple, Proper Meals (With Room for Treats)
Overall, I didn’t completely overhaul my diet. I’ve always enjoyed making proper, tasty, easy dinners, and that hasn’t changed.
I still eat soups and stews, nice roast dinners, bean chillies, and simple breakfasts like eggs or porridge. And yes, I still enjoy my treats too – chocolate and the occasional glass of wine are very much still on the menu.
The biggest shift for me was taking the focus off stodgier foods like lots of bread and pasta, as well as sugary pastries, and instead making protein and vegetables the star of the show.
Small Habits That Helped My Energy and Blood Sugar
Rather than telling myself I couldn’t eat certain foods, I focused on adding in what I knew was good for me.
My only real “rules” are simple ones. I eat the vegetables and protein on my plate first, before moving on to the potatoes or other carbs. This helps with portion control, but it’s also been really helpful for keeping my blood sugar levels steady.
I also avoid snacking after dinner, which has made a noticeable difference to my digestion and my sleep.
How I Feel Now
I haven’t lost weight, but my energy levels are good and my emotions feel much more stable. My blood sugar isn’t swinging all over the place, and most importantly, I feel good and genuinely enjoy my food.
Everyone’s experience of perimenopause is different, so I’d love to know what’s worked for you. Feel free to share in the comments.
