Perimenopause is a natural transition in a woman’s life, often marked by fluctuating hormones that bring about a range of physical and emotional changes. During this phase, adapting diet and exercise routines to meet the unique demands of the body can help maintain strength, mobility, mood, and overall wellness. Here’s a closer look at the nutrition and fitness strategies that can support a smoother perimenopausal journey.

Prioritise Protein: The Building Block for Muscle and Metabolism

One of the most crucial dietary changes during perimenopause is an increased focus on protein. Research suggests that women should aim for around 100 grams of protein per day to support muscle maintenance and avoid muscle loss, which can accelerate as we age. This protein benchmark isn’t arbitrary—our bodies cannot produce essential amino acids on their own, and without enough protein, the body will turn to muscle tissue for these necessary building blocks, leading to a loss of muscle mass over time.

Why Protein is Essential in Midlife:

• Maintaining Strength and Mobility: Muscle is essential for strength and mobility as we age, which directly impacts independence and quality of life.
• Thermogenic Effect: Protein has a thermogenic effect, meaning that the body uses more energy to break down protein compared to carbohydrates, contributing to an increased metabolic rate and aiding in weight management.

Protein Sources:

While both animal and plant proteins are viable options, animal protein is often more efficient in terms of leucine content, a critical amino acid for muscle repair. Grass-fed and finished beef, organic chicken, and fatty fish like salmon are excellent choices. These sources offer high-quality protein and essential fatty acids with fewer calories than comparable quantities of plant-based proteins. However, if you’re plant-based, opt for diverse sources like lentils, chickpeas, and tempeh to ensure a complete amino acid profile—just be aware that you may need to consume larger portions.

Important Tip: Choose protein sources that do not trigger allergies, as inflammatory responses can do more harm than good to your system.

Optimise Meal Timing and Order

The timing and order of meals can make a significant difference during perimenopause:

• Start with Protein: Eating within two hours of waking and beginning with a protein-rich meal can set a positive tone for the day by supporting blood sugar stability. This approach also takes advantage of the body’s heightened insulin sensitivity in the morning, which is beneficial for metabolising nutrients efficiently.
• Order of Foods: Start meals with non-starchy vegetables before moving on to protein and other foods. This order helps control blood sugar levels, prevent energy crashes, and manage hunger later in the day.

Exercise for Muscle Retention and Mood Stability

Physical activity is vital, particularly strength training and walking. Aim to lift weights 2-3 times per week to combat muscle loss and maintain bone density. Resistance training is particularly important, as it enhances muscle mass, which can wane during perimenopause, and supports joint stability and strength.

In addition to lifting weights, regular walking provides cardiovascular benefits, supports insulin sensitivity, and helps manage weight. Exercise has mood-boosting benefits as well, which is essential when dealing with hormonal fluctuations that may impact mood.

Mood Lifter: Physical activity, especially exercise that builds muscle, releases endorphins and helps stabilise mood—a vital benefit given that hormone changes can often bring emotional highs and lows.

Combat Inflammation with Anti-Inflammatory Foods

Inflammation can be a silent saboteur during perimenopause, exacerbating symptoms and even encouraging the body to store more fat. Adding anti-inflammatory foods into your diet helps counteract this.

Consider incorporating:

• Fatty fish (rich in omega-3 fatty acids)
• Leafy greens like spinach and kale
• Turmeric and ginger for their anti-inflammatory compounds
• Berries for their antioxidant content

Note: Processed foods should be minimized or eliminated as they often lead to leaky gut and systemic inflammation, compounding the risk of insulin resistance and weight gain.

Support Gut Health for Better Hormone Balance

Gut health plays a major role in hormone balance, as the gut is involved in the elimination of hormones from the body. During perimenopause, gut health can be supported by probiotic and prebiotic foods, which help maintain a balanced microbiome.

Gut-Friendly Additions:

• Probiotic Foods: Include options like yogurt, kefir, sauerkraut, and kimchi.
• Prebiotic Fibers: Feed your beneficial gut bacteria with high-fiber foods such as onions, garlic, leeks, and asparagus.

Maintaining a balanced gut microbiome can not only improve digestion but also support more stable energy levels and mood—two common areas of concern during perimenopause.

In Summary

Navigating perimenopause with the right dietary and exercise choices can make a transformative difference in your quality of life. Prioritising protein, eating strategically, engaging in regular strength training, and embracing anti-inflammatory, gut-supportive foods are all actionable steps to support your body’s changing needs. By following these guidelines, you’ll be well on your way to maintaining strength, emotional resilience, and overall wellness through this important life transition.