There is often a point during perimenopause and midlife where women realise salads are no longer keeping them full. I frequently hear women say they are “trying to be good” by eating light lunches, only to find themselves exhausted, craving sugar or reaching for caffeine by mid-afternoon.
Many women in midlife are unintentionally under-fuelling, particularly earlier in the day. Meals that are too low in protein, fibre or healthy fats can leave blood sugar unstable and energy levels all over the place.
This salad is designed to do the opposite.
It combines protein, omega-3 fats, fibre, colour and healthy fats in a way that feels satisfying, nourishing and realistic for real life. It is quick enough for a weekday lunch but substantial enough to support energy, blood sugar balance and fullness properly. And importantly, it actually tastes good.
Serves 2
Ingredients
Method
Easy Ingredient Swaps
One of the most important things for sustainable healthy eating is flexibility.
Some easy swaps include:
This is often how I encourage women to think about meals in clinic, not rigid recipes, but balanced templates they can adapt to real life.
How to Turn This into a Balanced Summer Meal
One of the biggest mistakes I see women make with salads is building meals that are too small or too low in protein. A balanced meal should ideally help you feel:
If you find yourself hungry an hour after lunch, that is often useful feedback rather than a sign you lack willpower. Depending on your needs and activity levels, you could make this salad more substantial by adding:
Many women feel significantly better when they stop trying to eat the smallest possible meal and instead focus on eating meals that genuinely support energy and resilience.
Exhausted, Foggy and Gaining Weight? Thyroid Health in Midlife
There is a particular kind of exhaustion that many women in midlife describe.
Not just feeling tired after a busy week but waking up exhausted despite sleeping. Struggling to concentrate. Feeling cold all the time. Watching weight creep up despite eating “healthily”. Finding exercise harder to recover from. Losing motivation because nothing seems to work the way it used to.
For many women, these symptoms develop gradually enough that they begin to normalise them.
They blame stress. Ageing. Being busy. Perimenopause.
And while hormonal changes during midlife absolutely matter, thyroid health is often part of the wider picture too.
The thyroid is a small butterfly-shaped gland in the neck, but its effects are far-reaching. Thyroid hormones influence metabolism, energy production, temperature regulation, digestion, mood, menstrual health and cardiovascular function.
When thyroid function becomes suboptimal, women can feel as though their entire system has slowed down.
What makes this especially challenging is that thyroid symptoms are often dismissed, misunderstood or attributed solely to ageing or stress. Many women are told their results are “fine” despite clearly struggling with fatigue, brain fog, poor resilience and unexplained weight changes.
Nutrition cannot diagnose or treat thyroid conditions, and it is important to speak to your GP about ongoing symptoms. However, nutrition and lifestyle may play a valuable supportive role alongside appropriate medical care.
Why Thyroid Symptoms Are Often Missed
One of the reasons thyroid issues can feel so frustrating is that symptoms overlap with many other health concerns.
Symptoms may include:
Many of these symptoms are also common during perimenopause, chronic stress, iron deficiency and burnout. As a result, women often spend years feeling unlike themselves before joining the dots.
I frequently hear women say things like: “I thought I was just getting lazy.”
Or: “I kept being told it was normal for my age.”
Unfortunately, many women end up feeling dismissed or doubting themselves.
Research suggests that women are disproportionately affected by thyroid disorders, particularly during midlife, and autoimmune thyroid conditions such as Hashimoto’s thyroiditis become increasingly common with age.
At the same time, stress, sleep disruption, under-fuelling and chronic dieting may all affect how resilient women feel during this stage of life, even without a formal thyroid diagnosis.
The Link Between Thyroid Health, Energy and Metabolism
Thyroid hormones help regulate how the body produces and uses energy. When thyroid hormone levels are insufficient, metabolism can slow down. This may affect everything from body temperature and digestion to muscle recovery and cognitive function.
Women often describe feeling as though they are “running on low battery” all the time.
One particularly frustrating aspect is the relationship between thyroid function and weight. Many women are told they simply need to eat less and move more. But thyroid hormones influence resting metabolic rate, appetite signalling, muscle mass and energy expenditure. This does not mean weight changes are entirely caused by the thyroid alone, but it does help explain why women can feel as though their body suddenly responds differently during midlife.
At the same time, poor sleep, stress, low protein intake and blood sugar instability can all compound fatigue and make metabolic health feel even more challenging.
Nutrients Important for Thyroid Function
The thyroid relies on a range of nutrients for normal hormone production, conversion and regulation. A restrictive diet, poor digestion or long-term stress may increase the risk of nutrient insufficiencies over time. Some nutrients commonly discussed in relation to thyroid health include:
Selenium
Selenium plays a role in thyroid hormone metabolism and antioxidant protection within the thyroid gland itself.
Foods rich in selenium include:
Iodine
Iodine is required for thyroid hormone production, although both deficiency and excess intake may be problematic, so be very careful about overdoing it. Useful food sources include:
It is important not to self-prescribe high-dose iodine supplements without professional guidance, particularly where autoimmune thyroid conditions may be present.
Iron
Low iron status may affect thyroid hormone production and energy levels. This is particularly relevant for women with heavy periods, digestive issues or restrictive eating patterns.
Zinc and Tyrosine
Zinc and the amino acid tyrosine are also involved in thyroid hormone synthesis and broader metabolic processes. Useful food sources include:
Everyday Nutrition Strategies for Midlife Thyroid Support
There is no single thyroid “superfood” or miracle diet.
However, many women benefit from returning to simple foundational habits that support energy, blood sugar balance and overall resilience.
Prioritise Protein
Protein supports muscle maintenance, satiety and blood sugar regulation. Many women in midlife are unintentionally under-eating protein, particularly earlier in the day. Including protein regularly may help support steadier energy and reduce cravings.
Eat Regularly
Skipping meals can worsen energy crashes, particularly in women already struggling with fatigue or stress. Balanced meals containing protein, fibre and healthy fats may help support more stable energy throughout the day.
Avoid the “All or Nothing” Trap
One of the biggest challenges I see in clinic is women swinging between restriction and exhaustion. They attempt highly restrictive diets, feel worse, lose motivation and then blame themselves. Midlife health often responds better to consistency than intensity.
Focus on Recovery, Not Punishment
Sleep, stress management, strength training and realistic movement all matter enormously.Many women do not need to push harder. They need more support.
If you feel exhausted, foggy, unlike yourself or frustrated by unexplained weight changes, it is important to know that these experiences are common and valid. And you should definitely get these things checked with your GP
Thyroid health, perimenopause, stress, sleep and nutrition are deeply interconnected during midlife. While nutrition cannot replace appropriate medical investigation or treatment, supportive nutrition and lifestyle strategies may help women feel more resilient, energised and supported during this stage of life.
Most importantly, struggling does not mean you are lazy, failing or lacking willpower. Your body may simply be asking for a different kind of support than it needed ten years ago.
If you would like personalised support with fatigue, thyroid health, perimenopause or midlife nutrition, why not book in for a free call with me to discuss options?
Perimenopause: Nutrition for Hormone Balance
There is often a moment when women realise something has shifted. They start waking at 3am for no obvious reason. Their usual exercise routine suddenly feels more exhausting than it did before. Their patience is shorter, their periods are heavier or closer together, and the weight that once felt ok now seems to have settled around their middle overnight.
I often hear from clients that they feel as though their body doesn’t belong to them anymore.
They are eating the same way they always have, and yet they feel more tired, more anxious and far less resilient. They may have gone to the GP after months of fatigue and brain fog only to be told their blood tests are “normal”. They sometimes start wondering if they are simply failing to cope.
But for many women, these changes are not random - they may just be the start of perimenopause.
And despite what social media often suggests, perimenopause is not just about hot flushes. It can affect sleep, mood, blood sugar balance, energy, muscle mass, appetite, stress resilience, cognitive function and metabolic health long before periods stop completely.
The good news is that nutrition and lifestyle can make a significant difference to how women experience this transition.
What Actually Happens During Perimenopause?
Menopause is when you have been 12 months without a period. Perimenopause is the stage leading up to this where hormone levels begin to fluctuate dramatically. The average age of menopause is 51, but perimenopause can last 4-10 years, so changes post-40 might be the start of perimenopause.
In perimenopause, symptoms often feel confusing and that’s because hormones do not simply decline in a straight line. Oestrogen can swing from high to low unpredictably, while progesterone often declines earlier due to less regular ovulation. This hormonal instability may explain why symptoms can appear suddenly or change month to month.
One month you may feel completely fine.
The next you may feel exhausted, anxious, bloated and unable to sleep.
Emerging research also shows that perimenopause is closely linked with changes in metabolic health. Fluctuating oestrogen levels can affect insulin sensitivity, appetite regulation and body fat distribution, particularly around the abdomen. At the same time, declining oestrogen may influence inflammation, vascular health and cognitive function.
This is one reason why many women say: “I feel like I’ve suddenly aged overnight.”
In reality, there are complex hormonal and metabolic shifts happening beneath the surface.
Why Symptoms Often Feel Confusing
Perimenopause symptoms overlap with many other issues including thyroid dysfunction, iron deficiency, burnout, chronic stress and poor sleep.
Symptoms may include:
Many women spend years trying to “push through”, often assuming they simply need more discipline, more motivation or another diet. But this can sometimes make things worse.
In reality, many women in their 40s are carrying an enormous physiological load. They are often balancing careers, children, ageing parents, poor sleep and chronic stress while simultaneously navigating hormonal shifts that affect how their body regulates energy, appetite and recovery.
Mood, Sleep and Energy Changes
One of the earliest changes many women notice is disrupted sleep.
Progesterone naturally has calming and sleep-supportive effects. As progesterone levels begin to fluctuate and decline, women may become more sensitive to stress and less able to switch off at night.
Research also suggests that changing hormone levels during perimenopause can influence neurotransmitters involved in mood regulation, including serotonin and GABA pathways, causing feelings of irritability and anxiety.
In turn, poor sleep itself can then worsen cravings, blood sugar instability and fatigue. This creates a cycle where women feel increasingly exhausted but are often told to simply “manage stress better”.
I also commonly see women becoming more reactive to caffeine and alcohol during this stage. Foods and habits they once tolerated perfectly well suddenly affect sleep, anxiety or energy far more significantly.
Weight Gain and Blood Sugar Changes
One of the most frustrating aspects of perimenopause for many women is feeling as though their metabolism has changed overnight.
Women often tell me: “I’m eating less than I used to, but gaining more weight than ever.”
While nutrition still matters enormously, this is not simply about calories or willpower. Perimenopause is associated with changes in insulin sensitivity, muscle mass and fat distribution. Oestrogen fluctuations appear to influence where fat is stored, particularly around the abdomen, while poor sleep and chronic stress may increase cravings and appetite dysregulation.
At the same time, many women unintentionally under-eat protein, skip meals or rely on quick ultra-processed foods because they are overwhelmed and exhausted.
This is often why extreme dieting approaches backfire during midlife. Restrictive diets may temporarily reduce weight but can worsen stress, cravings, muscle loss and energy long term.
Nutrition Strategies That Support Hormone Balance
There is no single “perfect” perimenopause diet.
However, evidence increasingly supports Mediterranean-style dietary patterns rich in fibre, healthy fats, plant diversity and adequate protein for supporting cardiovascular, metabolic and cognitive health during midlife. Rather than focusing on restriction, I like to encourage women to think about nourishing their bodies, building resilience and trying to maintain consistency.
Prioritising Protein
Protein becomes increasingly important during midlife. Adequate protein supports muscle maintenance, blood sugar balance, satiety and recovery.
Many women are unknowingly under-eating protein, particularly at breakfast, which may contribute to energy dips and cravings later in the day.
Useful protein-rich foods include:
Supporting Blood Sugar Balance
Blood sugar fluctuations can become more noticeable during perimenopause. Many women describe feeling “hangry”, shaky or desperate for sugar by mid-afternoon.
Simple habits can make a significant difference:
Women often notice improvements in energy, cravings and mood stability when blood sugar becomes more consistent.
Increasing Fibre and Plant Diversity
Higher fibre diets are associated with improved gut health, cardiovascular health and metabolic function. Plant diversity also supports the gut microbiome, which may play a role in hormone metabolism through the so-called “estrobolome”.
This does not mean women need to eat perfectly.
But regularly including foods such as vegetables, berries, herbs, nuts, seeds, beans and whole grains where tolerated may provide important support during this stage of life.
Including Healthy Fats
Healthy fats are essential for hormone production, brain health and inflammatory balance. Useful sources include:
Blood Sugar and Anxiety: What You Need to Know
Key Takeaways
If you experience anxiety, shakiness, irritability, or sudden drops in energy, did you know that your blood sugar levels may be playing a role?
While anxiety has many causes and can be influenced by psychological, environmental, and physiological factors, blood glucose regulation – or blood sugar balance - is one area that is often overlooked. Yet it could potentially have a big impact on how calm, focused, and emotionally balanced you feel throughout the day.
For many clients, symptoms such as anxiety, low mood, brain fog, and intense cravings are closely linked to how and when they eat.
How Blood Sugar Fluctuations Affect Anxiety
Blood sugar, or blood glucose, refers to the level of glucose circulating in the bloodstream. Glucose is the body’s primary source of energy, particularly for the brain.
After eating, blood sugar rises, triggering the release of insulin to help move glucose into cells. However, when meals are high in refined carbohydrates or lacking in protein and fat, this can lead to a rapid spike followed by a sharp drop in blood glucose.
These fluctuations can activate the body’s stress response.
When blood sugar drops too low, the body releases stress hormones such as adrenaline and cortisol to bring levels back up, as your body is concerned there won’t be enough fuel for the brain. This process can trigger symptoms that feel very similar to anxiety, including:
Research has shown that maintaining more stable blood glucose levels is associated with improved mood and reduced feelings of anxiety.
If you would like a broader overview of how nutrition influences mental wellbeing, you can read my recent blog on the food–mood connection.
Common Signs of Blood Sugar Imbalance
Blood sugar imbalances are not always that obvious, and many people experience symptoms without immediately linking them to how they are eating.
Glucose is the brain’s primary fuel, so fluctuations in blood sugar can directly affect cognitive function, mood, and energy levels. When blood glucose rises and falls rapidly, this can lead to periods where the brain is temporarily under-fuelled, contributing to symptoms such as difficulty concentrating, low mood, and mental fatigue.
You may notice this as mid-morning or mid-afternoon energy dips, particularly if meals are high in refined carbohydrates or if there are long gaps between eating. Feeling irritable or “hangry” when meals are delayed is another common sign, as the body responds to falling glucose levels by activating the stress response.
Cravings, particularly for sugary or high-carbohydrate foods, can also be a physiological response rather than a lack of willpower. When blood sugar drops, the body seeks quick sources of glucose to restore balance, often driving a preference for foods that provide rapid energy.
For some individuals, these fluctuations may also present as feelings of jitteriness, restlessness, or mild anxiety between meals, reflecting the involvement of stress hormones such as adrenaline in blood sugar regulation.
Anxiety, Energy and Cravings
These symptoms are often closely interconnected and can form a reinforcing cycle over time.
For example, a meal that is mostly made up of refined carbohydrates and low in protein or fat may be digested and absorbed quickly, leading to a rapid increase in blood glucose. This is typically followed by a compensatory insulin response, which can result in a relatively sharp decline in blood sugar levels.
As blood glucose falls, the body activates counter-regulatory mechanisms to maintain energy supply to the brain. This includes the release of stress hormones such as cortisol and adrenaline, which stimulate glucose production. While this is a normal physiological response, it can also produce sensations that mirror anxiety, including a racing heart, nervousness, and increased alertness.
At the same time, the brain signals a need for quick energy, often leading to cravings for sugary or highly processed foods. If this pattern repeats regularly, it can contribute to ongoing fluctuations in energy and mood, as well as a reduced ability to tolerate stress.
Over time, supporting more stable blood glucose levels through balanced meals and regular eating patterns may help reduce this cycle and promote more consistent energy and emotional regulation. This is something I explore in more detail in my November blog on insulin resistance.
Nutrition Strategies That Support Blood Sugar Balance
The goal is not to cut carbs completely or follow hideously restrictive rules, but to support more stable blood sugar levels through balanced, consistent eating patterns.
Here are some practical strategies:
1. Build balanced meals
Include protein, healthy fats, and fibre-rich carbs at each meal. This combination helps slow the release of glucose into the bloodstream.
2. Do not skip meals
Having 3 good meals per day within a 12 hour window, can help prevent large drops in blood sugar.
3. Choose whole food carbohydrates
Opt for foods such as oats, whole grains, vegetables, and legumes – rather than bread, pasta, pastries and sugary foods - where tolerated, which provide a slower release of energy.
4. Include protein at breakfast
Starting the day with a protein-rich meal may help support more stable energy and reduce cravings later on.
5. Be mindful of caffeine
Caffeine can amplify symptoms such as jitteriness and anxiety, particularly when consumed on an empty stomach.
6. Keep it realistic
Simple, repeatable meals are often the most sustainable. Perfection is not required to see benefits.
Supporting blood sugar balance can be a helpful part of managing anxiety, but it is not a replacement for appropriate medical or psychological care where needed.
As a BANT-registered Nutritional Therapist, I do not diagnose or treat medical conditions, and I always recommend speaking with your GP if you are experiencing ongoing symptoms.
If you would like personalised support, I offer one-to-one sessions tailored to your needs.
Magnesium-Rich Dark Chocolate and Walnut Bites
Key Takeaways
If you are looking for a simple snack that supports both energy and relaxation, these dark chocolate and walnut bites are a great option.
They are comprised of ingredients naturally rich in magnesium, alongside healthy fats and fibre, making them a more balanced alternative to many processed snacks.
For those experiencing symptoms such as anxiety, low mood, or brain fog, small dietary additions like this can form part of a wider, supportive approach to nutrition.
Why Magnesium Supports Calm
Magnesium is an essential mineral involved in over 300 biochemical processes in the body, many of which are directly related to nervous system function.
It plays a role in regulating neurotransmitters, including those involved in the stress response, and is required for the proper functioning of the hypothalamic–pituitary–adrenal (HPA) axis. This system helps control how the body responds to stress.
Magnesium is also involved in the regulation of GABA, a neurotransmitter that promotes relaxation and helps to balance the excitatory effects of stress-related signals. Low magnesium status has been associated with increased susceptibility to stress, anxiety, and sleep disturbances.
In addition, magnesium contributes to blood glucose regulation and energy metabolism. This is particularly relevant, as fluctuations in blood sugar can influence mood and anxiety, as discussed in my blog on the food–mood connection.
While magnesium supplementation may be appropriate in some cases, increasing intake through whole foods is a practical and accessible starting point. Foods such as dark chocolate, nuts, seeds, and whole grains can all contribute to magnesium intake, alongside providing additional nutrients that support overall wellbeing.
These bites are quick to prepare and require minimal equipment, making them a useful option for batch preparation.
Ingredients (makes approximately 10–12 bites)
Method
These bites provide a combination of healthy fats, fibre, and a small amount of protein, which can help support more stable energy levels compared to high-sugar snacks.
Storage Tips
Store the bites in an airtight container in the fridge for up to one week.
They can also be frozen and defrosted as needed, which can be helpful if you prefer to prepare snacks in advance. Keeping a batch ready to go can reduce reliance on convenience foods and support more consistent choices during busy periods.
Recipes like this can be a simple way to incorporate nutrient-dense foods into your routine without adding complexity. While no single food will directly “treat” symptoms, these small additions can support overall dietary patterns linked to better mental wellbeing.
If you would like further recipes, why not check out the recipe index here on the blog, or sign up for my monthly newsletter.
Top Tips: Snacks That Support Calm and Focus
Key Takeaways
Snacking is often seen as something to avoid, particularly when trying to improve health. However, when used appropriately, snacks can be a useful tool for supporting stable energy, concentration, and mood throughout the day.
For many people, long gaps between meals, busy schedules, or unbalanced meals can lead to dips in energy, increased anxiety, and difficulty focusing. In these situations, thoughtful snack choices can help to maintain more consistent blood glucose levels and support overall wellbeing.
The aim is not to snack constantly, but to use snacks strategically within a balanced eating pattern.
Why Snack Choice Matters for Mood
The types of foods you choose between meals can have a direct impact on both physiological and psychological responses.
Snacks that are high in refined carbohydrates or sugar, such as biscuits, pastries, or sugary drinks, are rapidly digested and absorbed. This can lead to a sharp rise in blood glucose, followed by a relatively quick decline. These fluctuations may contribute to symptoms such as fatigue, irritability, and difficulty concentrating.
As outlined in my blog on blood sugar and anxiety, drops in blood glucose can activate the release of stress hormones such as adrenaline and cortisol. While this is a normal regulatory mechanism, it can produce sensations that mirror anxiety, including restlessness, a racing heart, and increased alertness.
In contrast, snacks that include protein, healthy fats, and fibre are digested more slowly, leading to a more gradual release of glucose into the bloodstream. This supports more stable energy levels and may help to reduce the likelihood of mood fluctuations.
Protein plays a particularly important role, as it provides amino acids required for neurotransmitter synthesis. Nutrients such as tryptophan and tyrosine are involved in the production of serotonin and dopamine, which are key regulators of mood and motivation. Fibre and healthy fats further support satiety, glycaemic control, and, in the case of fibre, gut health, which is increasingly recognised as playing a role in the gut–brain axis.
Practical Snack Ideas for Real Life
When it comes to snacks, simplicity and structure are key. While snacks can be helpful, they are most effective when they sit within an overall pattern of balanced eating, rather than replacing meals or being used reactively.
In practice, I typically encourage clients to focus on three balanced meals per day within a roughly 12-hour eating window, with each meal including a source of protein alongside fibre-rich carbohydrates and healthy fats. This approach supports satiety, steady energy, and more stable blood glucose levels across the day.
From a physiological perspective, meals that combine protein, fats, and fibre slow gastric emptying and the absorption of glucose, resulting in a more gradual glycaemic response. This can reduce the need for frequent snacking and support improved concentration and mood regulation.
That said, snacks can play an important role when there are longer gaps between meals. If you are going more than four to five hours without eating, or if you notice dips in energy, focus, or mood, a well-balanced snack may help to maintain blood glucose levels and prevent the activation of the stress response.
In these situations, including a source of protein is particularly important. Protein slows carbohydrate absorption and provides amino acids that support neurotransmitter production. Fibre and healthy fats further enhance satiety and contribute to a more sustained release of energy.
In practical terms, this means aiming for snacks that combine at least two of the following:
For example, pairing fruit with nuts or yoghurt provides a more balanced option than fruit alone. Similarly, oatcakes with a protein-rich topping offer more sustained energy than refined snack foods.
Some simple and realistic snack ideas include:
These options are accessible, require minimal preparation, and provide a combination of nutrients that support stable energy and focus.
It is also important to recognise that not everyone will need snacks. If your meals are well balanced and spaced appropriately, you may find that you can comfortably go from one meal to the next without additional food. The aim is to support your individual needs, rather than following rigid rules.
Keeping a small number of go-to snack options available, particularly during busy or unpredictable days, can help reduce decision fatigue and support more consistent choices. Snacks do not need to be perfect to be helpful. When used thoughtfully, they can support steady energy, improved focus, and a greater sense of calm throughout the day.
If you would like personalised support, I offer one-to-one sessions tailored to your needs.
Please get in touch and find out more - I offer a free 30-minute exploratory call.
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Disclaimer: ‘Please note that nutritional therapy is not medical advice - this should always be sought from your doctor or other medical provider. I aim to work alongside your doctor or GP to provide nutritional and lifestyle advice to support any underlying imbalances.'
