Bones, heart, and brain – how do we protect them?

Menopause marks a major hormonal shift, and for many women it raises new questions about long-term health. Many of us are keen to extend our healthspan – rather than focus on lifespan – we want to enjoy out later years. Three key areas for focus are our bones, hearts and brains, because falling oestrogen levels can considerably affect these areas.

It can feel particularly daunting to hear about the increased risk of osteoporosis, heart disease, or dementia after menopause - especially as many of us have not been given much guidance on prevention. The good news is that nutrition can play a powerful role in protecting these vital areas of health. Small, consistent steps now can build resilience for years to come.

Why Risks Increase After Menopause

Oestrogen has protective effects throughout the body. It supports bone formation, keeps blood vessels flexible, and influences brain signalling. As oestrogen levels decline during and after menopause, that protection reduces.

Bone health: 
Lower oestrogen accelerates bone turnover, leading to reduced bone mineral density and increased fracture risk. Postmenopausal women lose about 1–2% of bone mass per year in the first few years after menopause.

Heart health: 
Oestrogen supports healthy cholesterol levels and arterial function. After menopause, LDL cholesterol often rises, HDL may fall, and arteries can become stiffer, raising the risk of cardiovascular disease.

Brain health: 
Oestrogen supports neurotransmitters such as serotonin and acetylcholine, which are linked to mood, memory and cognition. After menopause, many experience brain fog or forgetfulness, and long-term risk of dementia increases.

These changes aren’t inevitable, and diet is one of the most effective tools to support your future health.

Nutrition for Strong Bones

Supporting bone health after menopause means providing the building blocks for bone, reducing bone breakdown, and maintaining the muscle strength and balance that protect against falls.

Calcium, Vitamin D and K2

Calcium is the main structural mineral in bone. UK guidance recommends 700 mg per day, though some experts suggest 1,000–1,200 mg for postmenopausal women. 

Key sources include:

• Dairy products such as milk, yoghurt and cheese
• Calcium-set tofu (check labels for calcium sulphate in the ingredients)
• Fortified plant-based milks and yoghurts
• Leafy green vegetables like kale, pak choi and broccoli
• Nuts and seeds, especially almonds and tahini
• Tinned fish with soft bones such as sardines or salmon

Spacing calcium across meals improves absorption. Aim to include a calcium source at least twice daily.

Vitamin D is vital for calcium absorption and bone mineralisation. Most of our vitamin D comes from sunlight in spring and summer, but in the UK it’s difficult to make enough from October to March. Public Health England recommends a 10 microgram (400 IU) supplement daily in autumn and winter, or year-round if you have darker skin, cover up outdoors, or get little sun. Including vitamin D-rich foods such as oily fish, eggs and fortified foods can also help.

Vitamin K2 helps direct calcium into bones and away from arteries. Evidence is emerging that K2 may reduce fracture risk and improve bone strength in postmenopausal women. It is found in fermented foods like natto (fermented soybeans), and in smaller amounts in aged cheeses such as gouda or brie. While data is still developing, including some fermented foods regularly can be beneficial for both bone and gut health.

Other key nutrients:

• Protein is often overlooked but essential for bone matrix and muscle strength. Research suggests aiming for at least 1.2g protein per kg body weight daily (about 20–30g per meal).
• Magnesium and zinc support bone formation and are found in nuts, seeds, legumes, whole grains and green vegetables.
• Phytoestrogens from soy, flaxseed and legumes may help slow bone loss by mimicking mild oestrogenic effect.

Supporting Heart Health with Food

Cardiovascular disease becomes more common after menopause, but diet and lifestyle changes can significantly reduce risk.

Adopt a Mediterranean-style dietary pattern 
This has strong evidence for lowering heart disease risk. It focuses on:

• A wide variety of vegetables and fruit
• Whole grains (oats, brown rice, quinoa)
• Legumes such as lentils, chickpeas, and beans
• Nuts and seeds
• Olive oil as the main added fat
• Fish (especially oily fish, like salmon, sardines, mackerel) and moderate amounts of poultry

This pattern helps to reduce inflammation, improves blood vessel health, and lowers LDL cholesterol.

Increase soluble fibre
Found in oats, barley, pulses, apples, and flaxseed, soluble fibre helps lower LDL cholesterol by binding it in the gut. Aim for at least 30g total fibre daily.

Choose healthy fats
Replacing saturated fats (e.g. processed meats, Greggs sausage rolls) with unsaturated fats (olive oil, avocado, nuts, seeds) can improve cholesterol and blood pressure.

Limit salt and alcohol
Keeping salt below 6g per day helps manage blood pressure. Alcohol can raise blood pressure and triglycerides, so stick within the UK guideline of no more than 14 units per week, spread over several days.

Stay active
Although not a nutrient, movement is key — regular brisk walking, cycling, or strength training improves cholesterol, blood pressure and insulin sensitivity, all of which support heart health. You can read more in my blog on Heart Health.

Protecting Brain Function Through Diet

Cognitive changes such as brain fog or forgetfulness are common during the menopause transition. While often temporary, supporting your brain through diet can help now and may protect long-term cognitive health.

Focus on a Mediterranean or MIND-style diet
These patterns are rich in antioxidants, polyphenols, and healthy fats that protect brain cells. They include:

• At least five portions of vegetables and two portions of fruit daily, especially leafy greens and berries
• Whole grains and legumes for slow-release energy
• Oily fish twice a week for DHA and EPA omega-3s, which are key for brain cell structure
• Nuts and seeds (especially walnuts, flax, chia and pumpkin seeds) for healthy fats and minerals

Include B vitamins: 
B6, folate and B12 are vital for neurotransmitter production and methylation, which affect brain function. Low levels are linked to cognitive decline. Include leafy greens, beans, whole grains, eggs, fish and dairy. If you follow a plant-based diet, discuss B12 supplementation with your GP or nutritionist – feel free to get in touch.

Support blood sugar balance
Large swings in blood sugar can worsen fatigue, mood swings and concentration. Combine protein, fibre and healthy fats at meals to keep energy stable. Check out my blog on Blood Sugar Balance here.

Stay hydrated
Even mild dehydration can reduce concentration and memory. Aim for 1.5–2L water daily. Check out my blog on Hydration here.

Consider lifestyle as part of the whole picture
Regular movement (especially aerobic and strength exercise), restorative sleep and mental stimulation (learning new skills, reading, puzzles) all work alongside diet to protect brain function.

Bringing it all together

The drop in oestrogen after menopause can feel like a sudden turning point for your health, but it’s also an opportunity to refocus on what your body needs to thrive long-term. Nourishing your bones, heart, and brain with the right foods can reduce future risk and help you feel stronger and more energised now.

Start with small, sustainable steps. Build your meals around whole plant foods, good quality protein, and healthy fats. Include calcium-rich foods daily, get your vitamin D levels checked, and enjoy colourful produce with every meal.

Nutrition is not a quick fix, but it is a powerful way to care for your body through this new chapter - and to protect your future health.

And if you’d like to know more about to increase your healthspan (not just your lifespan), why not get in touch? I offer Annual Health MOTs to make sure you’re on the right track to a healthy later life.

Can Diet Really Help with Menopause Symptoms?

For many women, perimenopause and menopause brings a mix of hideous symptoms, physical changes, and a feeling that your body is out of control. Hot flushes, night sweats, disrupted sleep, low energy, and mood changes are common, but many women feel dismissed when they try to chat to their GP about it. It can be hard to know what’s “normal” and which changes might genuinely help.

Coupled with the fact that you can’t look at any social media, TV programme, or read a magazine without being bombarded with menopause advice. How can you know what really works – and what’s expensive rubbish?

While hormone replacement therapy (HRT) is a safe and effective option for many, diet and lifestyle play an important supporting role. And research shows that certain foods and nutrients can actually help ease symptoms and protect long-term health. Here’s how evidence-based nutrition can support you during this stage of life.

Large observational studies show that women who eat a Mediterranean-style diet – that’s a diet rich in vegetables, fruit, legumes, nuts, seeds, and olive oil - tend to report fewer vasomotor symptoms, such as hot flushes and night sweats. Diets high in fibre and plant foods are also linked to better cardiovascular health and weight management after menopause, both of which can affect how well you feel day to day.

There have also been clinical trials which suggest that some specific nutrients, particularly phytoestrogens, may reduce hot flush frequency, and that maintaining good levels of B vitamins and magnesium can support mood and sleep. Not every woman responds in the same way, but nutrition is a safe and accessible tool to try alongside other support.

Key Nutrients for Hormone Balance

Hormonal shifts are the root cause of most menopause symptoms. While food absolutely can’t replace falling oestrogen, it can support your body and ease the impact on energy, mood, and sleep.

Phytoestrogens

Phytoestrogens are naturally occurring plant compounds found in foods like soy, flaxseed, sesame seeds, chickpeas, and lentils. They have a weak oestrogen-like effect in the body, which is why they’ve been studied for their potential to reduce hot flushes.

Systematic reviews and meta-analyses show that isoflavones (the main phytoestrogens in soy and red clover) can modestly reduce the frequency and intensity of hot flushes in some women. They may also have beneficial effects on cholesterol and blood vessel health after menopause.

They are generally considered safe from food sources, though quality and safety of supplements can vary, and some women with a history of hormone-sensitive cancers are advised to avoid concentrated phytoestrogen supplements. Always speak to your GP if you are unsure.

Adding a daily portion or two of phytoestrogen-rich foods is a simple place to start: try soy milk or yoghurt, edamame beans, tofu, a tablespoon of ground flaxseed, or a sprinkle of sesame seeds on salads or stir fries.

Magnesium, B Vitamins and Sleep

Sleep disruption is one of the most common - and exhausting! - menopause symptoms. Night sweats, early waking and poor-quality sleep all contribute to daytime fatigue and low mood. Supporting your nervous system through nutrition can help.

Magnesium plays a key role in calming the nervous system and regulating the body’s stress response. Some studies suggest that magnesium supplementation can improve sleep quality, especially when combined with B vitamins, though results are mixed. Aiming for food sources is a great first step: leafy greens, nuts, seeds, legumes and whole grains are all rich in magnesium.

B vitamins, particularly B6, B12 and folate, support energy production and neurotransmitter function, so low levels can add to fatigue and low mood. These nutrients are widely available in a balanced diet through foods like poultry, fish, eggs, dairy, leafy greens, beans and whole grains. If you follow a plant-based diet, you may need to monitor B12 intake more closely and discuss supplementation with your GP or nutritional therapist. Often women I work with are low in these nutrients, so do get in touch if you’re interested in testing to find out your levels.

Vitamin D and calcium are also important for bone health during and after menopause, and low vitamin D has been linked to low mood. UK guidance recommends a daily 10 microgram vitamin D supplement in autumn and winter, or year-round if you have little sun exposure. Again, it’s important to get your vitamin D levels tested to see if and how much you should be supplementing.

Foods to Add – and Foods to Reduce

Rather than cutting out lots of foods, focusing on what you can add in often works best. A varied, colourful diet helps balance blood sugar, supports gut health and provides the fibre, antioxidants and healthy fats needed for hormone balance and long-term wellbeing.

Aim to include plenty of vegetables, fruits, legumes, whole grains, nuts, seeds, and lean protein such as fish, poultry or tofu. Oily fish, like salmon, sardines and mackerel, provide omega-3 fats which support heart, brain health and can help reduce inflammation, while plant foods bring the fibre that supports digestion and hormone metabolism.

It can also help to gently reduce foods and drinks that may trigger or worsen symptoms. Excess caffeine or alcohol can disrupt sleep and may trigger hot flushes in some women. Highly processed foods, especially those high in sugar or refined carbohydrates, can lead to energy crashes and blood sugar fluctuations which can make fatigue and irritability worse. Definitely not what we need! You don’t need to be perfect - small, sustainable changes often bring the most benefit.

What next?

Going through menopause can feel like navigating uncharted territory, that’s full of sharks and pirates, and it’s understandable to feel frustrated if your symptoms are dismissed or not fully explained. Nutrition is not a quick fix, but it can be a powerful tool to help you feel more in control and support your long-term health.

Track how your symptoms change as you make adjustments to your diet and be patient with yourself as you experiment. If you’re unsure where to start, or want more tailored support, why not get in touch? I can help guide you through evidence-based strategies and work alongside your GP, if needed.

With the right support, it is possible to feel well and energised through menopause - and beyond.

How can a Nutritional Therapist help with PCOS?

September marks PCOS Awareness Month and, as some of you know, this is a condition that is close to my heart. I was diagnosed with the condition at age 23, and now in my 50s I am still managing it. Diet and lifestyle change are key to me keeping my symptoms under control, feeling well and energised, and staying strong and healthy.

Many of us understand, at least on a conceptual level, that adopting healthier eating habits, engaging in regular physical activity, and prioritizing self-care are vital for leading a long and happy life. However, as we are all too familiar with, the demands of modern life often get in the way of these aspirations. Balancing work and family life leaves little room for focusing on our wellbeing. And of course, convenience often takes precedence as we’re all so busy!

However, what I’ve learned is that it is essential to recognize that neglecting proper nutrition, exercise, and overall wellness gradually leads to deteriorating health – particularly when accompanied by a diagnosis of PCOS. 

Understanding nutritional support for PCOS

In the past, nutritional therapy was often dismissed as "alternative medicine." However, the tide is turning, and the scientific significance of proper nutrition is now gaining the credibility it deserves. A select group of esteemed medical professionals, including Dr Tim Spector, Dr. Rangan Chatterjee, and the late Dr. Michael Mosley, are actively endorsing the integration of nutrition science into how we care for health.

I’m delighted to say that nutritional therapists are at the forefront of this movement, applying the latest advancements in nutritional and health research to tailor a diet, lifestyle, and, when appropriate, supplement plan to address individual needs. We also offer coaching to facilitate the practical implementation of these strategies and to overcome any obstacles from the past. This can be particularly helpful in PCOS, when managing the stressors that accompany the condition.

Personalised Approach

Nutritional therapy is highly personalised. Practitioners often refer to individuals as "biochemically unique," highlighting that a one-size-fits-all dietary approach just won’t work. Plus, everyone’s health experiences, lifestyles, likes and dislikes, time constraints and time are completely different. 

A Registered Nutritional Therapist, such as me, takes into account your genes, medical history, existing symptoms, preferences, and personal circumstances to craft a tailored plan that works for you and how you live your life.

Why don't more people seek nutritional support for PCOS? 

Media headlines often discuss the latest food trends, but often fail to connect the dots comprehensively, which makes it more difficult for you to know what might work for you, as well as what might actually be safe! A Registered Nutritional Therapist can help you to probe deeper to understand what is going on for you specifically, before putting together a plan that’s tailor made.

What to expect during a PCOS nutrition programme

Your initial consultation is about 75 minutes, and prior to that session, you'll complete a nutritional therapy questionnaire, and a diet and lifestyle diary to give us an idea of how you live your life.

During the session, we'll delve into your medical history, health goals, challenges, eating habits, preferences, and lifestyle factors. The process is entirely confidential and utterly non-judgmental.

Our programmes then involve a series of sessions spread over twelve weeks dependent on the level of support you need. This structure makes sure that you receive ongoing support, helping you to implement the programme gradually and tackle any hurdles that arise.

Addressing your PCOS through nutrition

While you will probably have some information about what constitutes a healthy diet, realising sustainable progress toward better health involves more than just information. Sustaining motivation often proves to be the most challenging aspect of any health plan! A supportive partner or coach plays a pivotal role in keeping you on track and providing guidance when you veer off course. This accountability and guidance, often provided through health coaching, safeguard the progress you make from going to waste.  

If you are suffering with PCOS and would like to know more about our personalised nutrition programmes, why not book in a free health review today? Just click here and pick a time that works for you. We would love to support you. 

Eat for Your Cycle

A woman’s nutritional needs shift throughout her cycle – and syncing your food to your hormones can be a great way to support mood, energy, and overall wellbeing. Even if you’re irregular or not currently menstruating, you can still follow this rhythm by tracking the lunar cycle as a guide.

Here’s a simplified overview of how to eat to support each phase:

Follicular phase (around 7–10 days after your period ends)

Hormone levels are at their lowest, which makes this a great time to focus on fresh, nutrient-rich foods to build energy and support hormone production.

Go for:

• Oats, avocados, citrus fruits, leafy veg
• Beans, lentils, and nuts (unless you’ve got a sensitivity)
• Light, colourful meals that feel energising

Ovulation (3–4 days mid-cycle)

This is when oestrogen peaks and energy levels are often at their highest. Your body thrives on lighter, vibrant foods rich in antioxidants.

Include:

• Quinoa or lighter wholegrains
• Bright veg like red peppers, courgettes, spinach and endive
• Berries and other colourful fruit

Luteal phase (10–14 days before your period)

This is when PMS symptoms can kick in – bloating, cravings, low mood – you know the drill.

Prioritise:

• Fibre-rich foods like sweet potatoes, butternut squash, and celery
• Protein and healthy fats to keep blood sugar steady
• Magnesium-rich foods (like leafy greens, nuts, and seeds) to help with mood

Menstrual phase (3–7 days)

Time to be kind to yourself. Your body is shedding and renewing, so focus on deeply nourishing foods that replenish and hydrate.

Think:

• Iron-rich foods like spinach, red meat, lentils, and beetroot
• Water-rich fruits and veg (cucumber, melon, soups and stews)
• Avoid overly sugary foods which can mess with mood and energy

Easy tips for balancing hormones:

Seed cycling

Incorporate specific seeds into your daily diet based on your menstrual cycle phase. This supports natural hormone balance by providing targeted nutrients. Add 1 tbsp of each seed to 1 daily meal

Day 1-14

If you’re in the first half of your cycle (Day 1-14 where Day 1 is the first day of your period), add (1 tbsp each) flaxseed and pumpkin seeds  to your meals.

Day 15-29

If you’re in the second half of your cycle (Day 15-28), add (1 tbsp each) sunflower and sesame seeds. to your meals to improvs hormonal disturbance in women and promote a healthy life.

Prioritise gut health

A healthy gut microbiome plays a vital role in hormone metabolism and detoxification. Probiotic-rich foods like yogurt, kefir, kimchi, and kombucha help maintain gut balance, while prebiotics in fibre-rich vegetables and fruits feed beneficial bacteria.

Enjoy healthy fats

Healthy fats like avocado, olive oil, nuts, seeds, and oily fish provide essential building blocks for hormones and reduce inflammation. Include them regularly in your diet, choosing cold-pressed oils and unroasted nuts for optimal nutrient retention.

Minimise inflammatory foods

Refined carbohydrates, processed foods, sugar, and excessive alcohol can trigger inflammation, disrupting hormone balance. Opt for whole grains, legumes, fruit, vegetables, and lean protein sources instead.

Support your liver

The liver plays a key role in hormone breakdown and elimination. Foods like cruciferous vegetables (broccoli, Brussels sprouts), beetroot, garlic, and dandelion greens support liver detoxification, promoting efficient hormone processing.

And if you’re struggling with any specific hormone conditions or symptoms, why not book in a free call with me? We can talk through, and I can give you some simple tips to take away. Just book here.

Healthy Happy Hormones

When you think about mental health, you’re probably thinking about your brain and how that works. The picture is often much more complex. Hormones play a big part because these chemical messengers are the background to everything that happens in your body. How you feel, therefore, is not just psychological, it’s biological.

Did you know, there are a huge number of symptoms that are common to both depression and hormonal imbalance? These include low energy, dizziness, low mood, apathy, anxiety, irritability, anger, lack of enthusiasm, despair, headaches, poor concentration, feelings of hopelessness, lack of confidence, low libido, fuzzy brain, memory loss, and insomnia (although there are others).

Rebalancing your hormones naturally is not something that happens overnight, but it can be greatly improved with the help of nutritional and lifestyle changes. 

Two of the main hormones that affect your feelings of mental wellbeing and clarity are oestrogen and progesterone, and these change throughout your menstrual cycle. It’s an oversimplification – but perhaps a helpful one – to think about oestrogen largely bringing positive effects to your mood and progesterone contributing more negative effects. With such a pronounced hormonal connection on mental health, it’s small wonder that women are twice as likely to suffer from depression than men.

According to the National Institute of Mental Health, 64% of women who suffer from depression say their symptoms get worse during the pre-menstrual period. Hormones are also likely to contribute to antenatal or postnatal depression, which affect around 10-15% of new mothers. And anxiety and depression are also starting to be recognised as symptoms of the peri- menopause on top of hot flushes and night sweats.

How it Works

At certain times in your cycle (in the run-up to ovulation), there will be lots of oestrogen in your system and women tend to feel brighter and better in their mood. You might even notice at this time you feel better at talking and articulating yourself. In the second half of your cycle, oestrogen dips, and progesterone comes into play. For some women, this can lead to lowered mood or depression.

You might already experience this as Pre-menstrual Syndrome (PMS), a very common condition linked to the changing levels of these hormones, that might include feelings of bloating, breast tenderness or headaches, or manageable emotional symptoms like irritability.

For a small number of women (about 2-8%), the effect of these hormones on their mental wellbeing is pronounced. This is called Pre-menstrual Dysphoric Disorder (PMDD); an extreme form of PMS and one that, if you think might apply to you, you will want to ask your doctor about.

Why does this happen?

One of the first things to know is that the production of dopamine and serotonin (the two main brain chemicals associated with the development of depression and psychosis) is heavily linked to levels of oestrogen.

Research seems to suggest that there isn’t a noticeable difference in levels of oestrogen between those who are affected by mental health symptoms around their period or during the menopause – it seems some women are just especially sensitive to hormonal change, or perhaps also that lifestyle problems like stress may also play a big part.

Other hormones:

Testosterone: You might think of testosterone as the male hormone and, while men do produce much higher levels, every woman needs testosterone, too. Testosterone can increase sexual desire and libido, make bones and muscles strong, and have you feeling assertive and confident. The downside can be anger and aggression.

Thyroid: Altered levels of thyroid hormones impact on mental wellbeing. If you just don’t feel like yourself, feel lethargic and low, it could be that your levels of active thyroid hormone are low.

Cortisol: Cortisol is one of the main stress hormones and, when stress levels are high, literally any of the mood-related symptoms I have mentioned earlier might be present.

Oxytocin: Oxytocin directly opposes cortisol. It’s the love hormone and, if you have children, you might recognise it as the hormone that floods women after childbirth to encourage bonding. It has a direct effect on appetite, insulin resistance, weight loss – and your mood.

Impact of hormones on your blood sugar balance

Declining oestrogen levels have a role to play in insulin sensitivity (that means how sensitive – or not – the cells in your body are to the fat storage hormone insulin). 

In fact, a lack of sensitivity to insulin (or even being resistant to the effects of insulin) is lurking behind many of the common menopause or PCOS symptoms - like fatigue and weight gain as well as symptoms of low mood, like brain fog, anxiety and depression.

Check out my blog on your Hormone Balancing Action Plan for more details on how to balance your hormones with diet and lifestyle changes. 

And if you want to find out more, don’t hesitate to get in touch. You can book a free call here.

There’s been plenty of talk about HRT and menopause. But whether or not HRT is one for you, can nutrition and lifestyle changes really help you have a better menopause? As a Registered Nutritionist, this is something I work on every day in clinic with my clients. Here are five things I suggest that you can do to support your body right now.

Perimenopause is a significant journey in a woman’s life, bringing with it a variety of changes (and challenges) both physically and emotionally. These changes can feel overwhelming at times and, although social media is full of memes about how awful the transition to menopause is, the good news is that nutrition and lifestyle medicine can play a powerful role in helping you navigate this stage of life with greater ease.

1. Balance your blood sugars

Maintaining stable blood sugar levels is crucial during perimenopause. Fluctuating blood sugars can lead to energy crashes, mood swings, and increased cravings, all of which can make menopausal symptoms feel more intense.

How to balance blood sugars:

• Eat three meals a day, no snacks: aim for balanced meals with a mix of protein, healthy fats, and fibre to slow the release of sugars into your bloodstream.
• Limit refined sugars: reduce your intake of sugary snacks and drinks, which can cause spikes and drops in blood sugar levels.
• Include complex carbs: focus on whole grains, legumes, and vegetables, which provide sustained energy.

2. Choose a Mediterranean diet

The Mediterranean diet is renowned for its health benefits for all kinds of ills and especially for women going through perimenopause. This diet emphasises whole foods that are rich in nutrients, antioxidants, and healthy fats, all of which can support hormonal balance and reduce inflammation (the latter also rises during this stage of your life).

Key components of the Mediterranean diet:

• Fruits and vegetables: these are backed with inflammation-quelling, disease-fighting antioxidants. Aim for a colourful variety to get a range of vitamins and minerals plus important phytonutrients. 
• Healthy fats: include sources like olive oil, nuts, seeds, and oily fish such as salmon, fresh tuna, mackerel and trout to support heart and brain health.
• Whole grains and legumes: provide fibre for digestive health and help regulate blood sugar levels.

3. Eat phytoestrogens

Phytoestrogens are plant-based compounds that can mimic the effects of oestrogen in the body, helping to balance hormone levels naturally during menopause. Including these in your diet may help reduce hot flushes and other menopausal symptoms.

Sources of phytoestrogens:

• Soy products: tofu, tempeh, and edamame are excellent sources.
• Flaxseeds: ground flaxseeds can be added to smoothies, salads, or yoghurt.
• Legumes: chickpeas, lentils, and beans are rich in phytoestrogens.

4. Prioritise stress relief

Your body in perimenopause is less resistant to stress so you will need to ensure you make stress relief important in your daily life rather than something you will add to your list of chores and get to it if you have time. Stress can exacerbate perimenopausal symptoms, so it’s important to find ways to counteract its effect. 

Chronic stress can lead to hormone imbalances, sleep disturbances, and weight gain. When I say stress, this does not have to mean the ‘big stuff’ like bereavement, divorce or a house move. The relentlessness of day-to-day worries is just as important.

Stress relief techniques:

• Mindfulness and guided meditation: incorporate deep breathing or mindfulness practices to calm the mind. These encourage slowing down your breathing while you do them which can have an impact on your heart rate variability (HRV). If you have wearable devices like a smart watch, or smart ring, or even use wellness apps that measure HRV, you will be able to see for yourself how the magic works by testing before and after meditation.
• Physical activity: regular exercise, like walking, yoga, or swimming, can reduce stress and improve mood. While running and high intensity training is good for your cardiovascular system, it does place additional stress on your system so this doesn’t count for the purposes of stress relief.
• Connect with others: social support is key; spend time with friends or join a community group. You might have heard the saying – ‘it takes a village to raise a child’. Consider, it takes a village to get through the transition to menopause, too.

5. Ensure you get quality sleep

Sleep disturbances are common during perimenopause, but getting adequate rest is essential for overall health. 

Poor sleep can worsen symptoms like mood swings, fatigue, and weight gain. It’s not just the amount of time you spend in bed that matters but the sleep you’re getting and the quality of your sleep. 

The most restorative sleep is deep sleep, and you stand the greatest chance of getting more of this when you go to bed before midnight, according to The Sleep Foundation. 

Tips for better sleep:

• Create a sleep routine: go to bed and wake up at the same time each day to regulate your body’s internal clock.
• Limit caffeine and alcohol: both can interfere with sleep quality, especially when consumed later in the day.
• Relax before bed: wind down with a relaxing activity like reading, stretching, or taking a warm bath. TV is not on this list as the blue light can impact how well you sleep.
• Limit scrolling on your phone before bed: this might seem a good way to wind down but the blue light from your phone may disrupt sleep hormones. Scrolling also provides a dopamine hit, and this keeps you scrolling longer. The reason this is important is that dopamine is a daytime hormone - the opposite of what you want when you’re trying to wind down.

As you navigate perimenopause, remember that your body has unique needs, and small changes can make a big difference. Nutrition and lifestyle medicine can help support your body through this transition and improve your overall wellbeing.

Just as a little reminder, I’m a nutrition practitioner dedicated to supporting women through perimenopause and beyond. Come along to our Menopause Coffee Morning and join our community - see our events page for more details.