Best Foods for Perimenopause Hormone Health

It began with a little extra morning grogginess.  Soon, afternoons were spent trying to dodge the 3 PM headbobs with caffeine and sugar. 

Then came the sudden, unexpected and unexplained weight gain - she had changed absolutely nothing in her diet or routine, so this problem made zero sense!

Always pretty regular, suddenly her monthly cycle was all over the map - one month it was late, the next so early so was caught off-guard in a management meeting, too distracted by the fact that that was THE DAY she chose to wear her favorite blush pink pants. 

The funny thing about perimenopause is that every woman’s experience is different. So it’s tough to know what YOU can do to fix your hormonal blues as you transition through this phase of life. 

(psst…that👆 was ME at 35!)

Perimenopause - the official decline of progesterone, estrogen and, to some extent, testosterone production that will eventually lead us into menopause.  This phase can last up to 12 years, and typically starts around ages 40-42.  

However, with today’s hectic lifestyle, availability of low-quality convenience foods, and misguided exercise advice, a lot of women start this journey at age 35!

Perimenopause - if you’re not familiar with the term - is marked by symptoms such as fatigue, PMS, anxiety, mood swings, insomnia, weight gain, acne, cravings, and headaches. 

While conventional doctors and hormone coaches will tell you hormonal fluctuations cause these, this isn’t the full picture.  

One reason why so many women still struggle with ongoing, ever-increasing hormonal imbalances is that their treatments aren’t focused on the underlying root cause, which can stem from a collection of imbalances in detoxification, digestion, elimination, immunity, stress response health, and cellular-level function.  What all these have in common, and the #1 reason for any imbalances or dysfunction in these systems is nutrient gaps. 

(Nutrient gaps are the nutrient deficiencies, excesses, steals and drains within us.  They’re caused by poor diet choices, stress, supplement use, exercise, medications, and so much more. Once you know your nutrient gaps, you can easily start fueling them with real, whole foods and experience fewer to no symptoms within 2-3 months. Click here to book your nutrient gap assessment.)

Mainstream healthy eating guidelines are typically recommended to manage a woman’s hormonal changes; however, as a Certified Holistic Nutrition Consultant with over 2000 hours studying and applying hormone nutrition and 10+ years of living a hormone-imbalance-free life using these principles, I see firsthand with my clients how these diet tips fail to help women reach their goals. 

Don’t Always Trust Your Government When It Comes to Health

You’ve probably heard ‘em…the thousands of horror stories about hospital food. 

One in particular that still stands out is when a friend’s elderly aunt was hospitalized for complications with her diabetes…and was given Jell-O, toast and peanut butter, orange juice and a little fruit cup to eat. 

Sugar. Overload! But, it does align with government nutrition advice - low fat, whole grain bread, fruit and fruit juice and tiny bit of protein.

Dieticians and many non-holistic nutrition coaches rely on both the Canadian and US Government guides for healthy eating. 

However, as a woman over 35 struggling with perimenopause imbalances, there are quite a few “recommendations” that damage your hormones.  And overcomplicate your hormonal nightmare. 

Free 7-Day Hormone Repair Meal Plan for Women 35+. Click here to snag it!

Problem #1 - Are Grains Good For You?

Government health guidelines typically advocate for a “balanced” diet that includes whole grains such as whole wheat, oats, barley, rye, brown rice, whole grain pasta, and bread. 

From the Canadian Government Guide to Healthy Eating

While gluten-free whole grains like brown rice or oats are generally considered healthy, they can and do spike glucose levels—especially first thing in the morning. 

This leads to insulin resistance, causing cravings, hunger, overeating, weight gain, and fatigue.

🎓 Fun Fact: As your estrogen levels naturally decline, your cells’ ability to respond to insulin declines too. Whole grains especially spike insulin release, and when insulin can’t move glucose into your cells, it gets shunted to fat cells. And spikes inflammation too. 

For perimenopausal women, all grains can be particularly inflammatory. This triggers your stress response, which steals nutrients away from the production of progesterone, estrogen, and testosterone. Symptoms become exacberated including PMS, anxiety, cravings, bloating, exhaustion, low sex drive, headaches, and mood swings.

Problem #2 - Let’s Talk About Dairy

Ahh, the old “dairy is healthy” advice we’ve all come to know and love!  (Did you know that the dairy industry funds many different health and nutrition studies? When a food industry is backing a study, you know there’s going to be some bias.)

Inside the government guidelines, they recommend dairy as a source of protein.  But not just any dairy, their specific recommendation is “low-fat dairy”. 

Here’s why this is a problem for you as a woman over 35:

1. Estrogen Intake: Dairy is highly estrogenic, meaning that it can interfere with the body’s natural hormone balance. Women’s bodies must work harder to eliminate this excess estrogen, which can disrupt healthy estrogen production. Problems to blame dairy on are headaches, PMS, mood swings, cramps, hot flashes, night sweats, brain fog, insomnia, and weight gain.

2. They’re Not Sweet Enough: Low-fat dairy products have added sweeteners to maintain taste and texture. These sweeteners, even if artificial, can lead to cravings, hunger, and fatigue, contributing to weight gain and other health issues.

Problem #3 - The No Saturated Fats Dance

As a hormone expert, the advice to replace saturated fats with unsaturated ones concerns me!  Because some amazingly healthy, whole foods are high in a specific type of saturated fats - they’re not all created equal. 

Coconut oil, for example, contains lauric acid to repair and boosts your entire immune system to fend off microbes, viruses, pathogens and bacteria.  

Coconut oil is considered a “superfood” for your thyroid, nourishing it with specific nutrients that reignite your metabolism. (This is one of the best foods for perimenopause!)

Red meat, in moderation (and of high-quality), provides essential nutrients like iron and B12, plus it’s been shown to reduce cholesterol and improve cellular absorption of nutrients. 

Problem #4 - It’s Not Personal

One of the biggest issues with following government health guidelines is their one-size-fits-all approach. Women over 35 receive the same advice as men, teenage girls, and younger women. This lack of personalization fails to consider the unique hormonal changes occurring during perimenopause and how to help the body transition in a healthy, balanced way.

Within 3 weeks of following her personalized nutrition plan, Sanja reversed here PMS mood swings and crying spells (to her partner's glee), improved her libido and started getting more done each day with her newfound energy. Book you consultation today!

Best Foods For Perimenopause

As a holistic nutritionist with a 2000+ hour diploma, I get what your body needs to win the battle with hormonal imbalances and support you through every health transition that comes with perimenopause.  

Here is my proven holistic nutrition strategy that includes the best foods for perimenopause:

My Proven Holistic Nutrition Food Strategy to Beat Perimenopause Systems.

A Wide Variety of Vegetables

Vegetables should be the cornerstone of your diet. They provide essential vitamins, minerals, and antioxidants that support overall health and hormone balance. Aim for a large, wide variety of vegetables, including:

🥦 Broccoli and Cauliflower: Cruciferous vegetables that help the body detoxify and balance estrogen levels.

🥬 Dark Green Leafy Vegetables: Spinach, kale, and Swiss chard are rich in magnesium and other nutrients that support hormone production.

🍠 ​​Sweet Potatoes, Beets, and Carrots: Provide beta-carotene and other compounds that support hormone health.

🥒 ​​Cilantro, Cucumber, and Parsley: Fresh herbs and vegetables that aid in detoxification of hormones.

Nuts, Seeds, and Fruit-Based Fats

Healthy fats are crucial for hormone production and overall well-being. Include a few handfuls of nuts, seeds, and other fruit-based fats like avocado or coconut in your diet:

🌰 Raw Nuts: Almonds, cashews, and macadamia nuts provide healthy fats and proteins.

🪻 Ground Flaxseeds: Rich in omega-3 fatty acids and lignans, which support estrogen balance.

Fruits

While fruits should be consumed in moderation, they are an important part of a balanced diet. Aim for 2-4 servings of fruit per day, including:

🍎 Apples: High in fiber and beneficial for digestion and overall health.

🍒 Berries and Cherries: Besides being high in antioxidants, these help fuel supporting hormones like melatonin and insulin. 

Protein

Protein is essential for maintaining muscle mass, energy levels, and overall health. Aim for at least 100g of protein each day, with a mix of animal and plant-based options:

🥚 Whole Eggs (including the yolk): Your sex hormones are made from cholesterol, so enjoy more whole eggs to fuel up this backbone nutrient.

🎣 Wild-Caught Salmon: Provides omega-3 fatty acids that support hormone balance and reduce inflammation to improve insulin uptake.

Choosing Your Best Hormone-Balancing Nutrition Plan

Navigating perimenopause can be challenging, but the right nutrition can make a significant difference. 

While government health eating guidelines offer a general approach to diet, they often fall short for women over 35 dealing with hormonal changes. 

By understanding the limitations of these guidelines, and who relies on them to advise you on nutrition ideas, you can look closer at food recommendations to find a better strategy to balance your hormones. 

By adopting a personalized, holistic nutrition strategy, you take your hormone health to a higher level where you can effectively manage and even eliminate perimenopause symptoms quickly and easily.  Get started with a Hormone Health Assessment Consultation and find out your personal nutrients gaps to begin eating for real, long-lasting change. 

Remember, the best foods for perimenopause are those that support your unique hormonal needs. Embrace a wide variety of vegetables, healthy fats from nuts and seeds, moderate fruit intake, and adequate protein. By doing so, you'll be well on your way to feeling your best during this transformative stage of life.

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