# 3 | Power Through Perimenopause: Nutrition, Hormones, and Reclaiming Control
Perimenopause isn’t a whisper. For many women, it roars.
Mood swings. Brain fog. Sleep disruption. Weight fluctuations. A sudden intolerance to foods that never used to be a problem. These aren’t just random symptoms, they’re your body’s way of saying, something is shifting. And that shift is hormonal.
Perimenopause, the transitional phase before menopause, can begin as early as your late 30s and last up to a decade. Yet, for something that touches every woman, it’s often met with silence, stigma, or blanket advice that doesn’t reflect the science or the lived experience.
At HER, we believe it’s time to stop pathologising perimenopause and start supporting women through it with evidence-based care, clear education, and a whole lot of empathy. And one of the most powerful tools we have? Nutrition.
The Hormonal Chaos: What’s Actually Happening?
During perimenopause, oestrogen and progesterone levels fluctuate, often erratically. These hormonal changes can affect everything from your gut microbiome to your mood-regulating neurotransmitters. It’s not “just in your head.” Your biochemistry is in flux, and your body is doing its best to adapt. This is where targeted nutrition can help create some calm amidst the chaos.
Gut Health and Perimenopause:
Your gut isn’t just a digestion centre, it’s a hormone processor, an immune hub, and a major player in mental wellbeing. During perimenopause, hormonal shifts can trigger or exacerbate gut issues like bloating, constipation, or increased sensitivity to certain foods.
Support your gut by:
Including diverse, fibre-rich foods to feed beneficial bacteria
Staying hydrated to support motility
Reducing ultra-processed foods that may worsen inflammation or insulin resistance
Considering fermented foods (if tolerated) for microbial diversity
Perimenopause Nutrition Tips That Actually Work
Forget restrictive diets or hormone-balancing fads. Here’s what’s backed by science:
Prioritise both protein and fibre: As oestrogen declines, muscle mass and metabolic efficiency may take a hit. Including protein with every meal helps preserve lean muscle, stabilise mood, and support metabolic health. Fibre, on the other hand, plays a key role in managing blood sugar levels, feeding your gut microbiome, and supporting hormonal balance through better oestrogen clearance. Together, protein and fibre form a powerful foundation for feeling stronger, more energised, and more in control.
Don’t fear healthy fats: Omega-3s support hormone production and reduce inflammation. Think oily fish, flaxseeds, walnuts, and extra virgin olive oil.
Balance your blood sugars: Avoiding large spikes and crashes helps stabilise energy and mood. Pair carbohydrates with protein or fat.
Focus on bone-building nutrients: Calcium, magnesium, and vitamin D become even more critical in this phase.
You’re Not Broken. The System Is.
Too many women are told their symptoms are “just part of ageing.” At HER, we call that what it is: neglect.
Perimenopause deserves more than vague advice and hormone-blaming. It deserves attention, research, and tailored support. It’s time we normalise asking better questions, demanding better answers, and empowering women to make informed decisions about their health not just when things fall apart, but throughout every chapter of life.
HER is here to break the silence and build a new narrative. Because understanding your body shouldn’t feel like guesswork and because powering through doesn’t mean doing it alone.