Nutrition During Perimenopause

Nutrition becomes even more critical during perimenopause. This isn’t about striving for perfection or going on a restrictive diet – it’s about nourishing your body. Food should calm inflammation, support your nervous system, and bring ease into your body. The way we eat in our 40s and beyond can either deplete us or help us feel strong, clear, and steady throughout these changes.

With fluctuating hormones, regulating blood sugar is one of the most important factors. Balanced blood sugar levels help support mood, energy, sleep, and cravings. This means building meals around quality protein (especially in the morning), fiber-rich vegetables, healthy fats, and slow-digesting carbs.

Many women also experience increased sensitivity to substances like caffeine and alcohol, which can disrupt sleep, stress hormones, and gut health. Cutting back or being more mindful about how and when you consume them can help you feel more balanced day to day.

Hydration is often overlooked but is key for energy, digestion, and supporting the body’s detox pathways—especially important when hormones are shifting. Additionally, be sure to include minerals like magnesium, potassium, and electrolytes, which are essential during this phase.

Nutrition During Perimenopause

  • Start your day with protein. Aim for 20–30 grams of protein at breakfast to stabilize blood sugar, reduce mid-morning crashes, and keep hormones steady. Protein is your BFF at this time of life.

  • Eat a colorful variety of foods. A variety of colorful vegetables and fruits supply antioxidants and phytonutrients that support liver detoxification and hormone metabolism. My mantra in the kitchen at every meal is, “how can I get more fruits/veggies into this meal?”

  • Choose healthy fats. Avocados, olive oil, nuts, seeds, and fatty fish help reduce inflammation and support brain and skin health. Healthy fats feed your brain and hormones, and they satiate you!

  • Limit processed sugars and refined carbs. These can spike insulin and stress hormones, contributing to fatigue, irritability, and hot flashes. Packaged foods, no bueno. Read labels (or ask me to teach you how to read them!).

  • Don’t skip the fiber. Fiber is essential for hormone health — it helps your body eliminate excess estrogen and supports digestion, blood sugar, and gut health. Beans, lentils, chia seeds, flaxseeds, oats, and whole grains are simple ways to boost fiber daily. Think of fiber as your body’s natural detox and hormone balancer. If it’s challenging to get in your daily fiber via food and need a bit more “support” Fiberus is a great and easy powder to mix into water.

  • Stay hydrated – with purpose. Sip water or herbal infusions (like tulsi, nettle, or hibiscus) throughout the day and add a pinch of sea salt or electrolytes to help your body absorb it.

  • Support your gut. Include fermented foods (like sauerkraut, kimchi, kefir, or unsweetened yogurt) and plenty of fiber to help your body eliminate excess hormones. A healthy gut = a healthy body.

  • Support your bones. Bone density begins to decline during perimenopause, so supporting your bones now is key. Prioritize calcium-rich foods (like dark leafy greens, sesame seeds, sardines, bone broth, or tahini), get your daily vitamin D from sunlight or supplements, and include magnesium to help your body actually absorb these minerals. And don’t forget strength training – strong muscles = strong bones!

  • Listen to your body’s rhythms. Eat slowly, pause before reaching for snacks, and notice how different foods make you feel. Your body’s signals are powerful guides during this transition.

  • Supplement as needed. While it’s always important to get what you need through whole foods, it’s not always practical. Supplementing with quality vitamins and supplements (B vitamins, magnesium, vitamin D, omega-3’s, the list goes on) is a sure way to cover all of your bases and support your body with what it needs. I cannot imagine life without my daily supplements!


Tulsi + Nettle Tea: My Daily Brew for Resilience and Nourishment

One of my favorite simple rituals is brewing a pot of tulsi and nettle tea. Actually, while I consume it daily, I really only brew this blend about 2, maybe 3 times a week. It’s a blend I come back to again and again because it feels good in my body, supports me through the seasons, and is so easy to make.

Why & What are Tulsi and Nettle?
Tulsi, also known as holy basil, is a deeply respected herb in Ayurveda. It’s considered an adaptogen, meaning it helps the body respond more smoothly to stress. I notice it brings me a sense of calm clarity, while also supporting digestion and immunity. I started drinking it during my first trip to India in 2009, and have been hooked ever since!

Nettle is one of the most mineral-rich herbs you can find. It’s full of calcium, magnesium, and iron, making it incredibly nourishing for the bones and the nervous system. Many people also turn to nettle for help with seasonal allergies or when they feel depleted.

Why I Love This Blend
Together, tulsi and nettle make a tea that feels grounding and steadying. For me, it’s a way to nourish both body and mind in one simple daily act. It’s not about quick fixes—it’s about giving myself something gentle, steady, and supportive over time. They both support the systems that influence hormone health – tulsi helps regulate the stress response, while nettle replenishes key minerals the body needs for healthy hormone production and overall resilience. Together, they create the conditions for steadier energy, cycles, and well-being.

Brew It:

I usually steep this blend right in my electric kettle and let it sit overnight (conversely, you can do this in a large pot of water on your stove that you let sit overnight). The flavor gets deeper the more it sits, and the minerals from the nettle release more fully. The next morning, pour into a jar and store in the fridge. Herbal iced tea! You can of course sip it hot, or drink it chilled.

This small ritual is a reminder that nourishment doesn’t have to be complicated. A pot of herbs and the willingness to care for yourself go a long way.

Keep Exploring

This post is part of my October = Menopause Awareness Month posts – a collection of resources to help you feel supported, informed, and empowered through every stage of this transition. Check out more on this topic in my other blog posts:

Tuesday, September 2nd, 2025
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Posted in: Health, Recipes

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