How to eat healthy in perimenopause
Eating healthy during perimenopause is about supporting hormones, protecting bone and heart health, managing weight changes, and stabilizing energy and mood. Here’s a clear, practical guide you can actually follow day to day 🌿
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Key Nutrients for Perimenopause
🦴 Calcium + Vitamin D
For bones and teeth.
Dairy, sardines, sesame seeds
Sun exposure or supplement if needed
⚡ Magnesium
Reduces anxiety, improves sleep.
Pumpkin seeds
Dark chocolate
Spinach
🔥 Omega-3
Helps inflammation and brain fog.
Salmon
Chia seeds
Walnuts
🌱 Phytoestrogens (gentle estrogen support)
Flaxseeds (1 tbsp/day)
Soy (tofu, edamame, tempeh)
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What to Reduce (Not Eliminate)
❌ Excess sugar → worsens hot flashes
❌ Alcohol → disrupts sleep & hormones
❌ Caffeine late in day → increases anxiety
❌ Skipping meals → hormone chaos
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