Navigating nutrition during perimenopause can be overwhelming, especially with diet culture whispering in your ear about what you ‘should’ and ‘shouldn't’ be eating. Many of the popular diet myths out there can do more harm than good, particularly during this stage of life when your body is going through hormonal shifts that affect metabolism, bone density, and overall well-being.
Let’s debunk eight common diet culture beliefs that need to be thrown in the bin, so you can approach food in a healthier, more balanced way.
1. Belief: “Carbs Are the Enemy”
Carbohydrates often get a bad rap in diet culture, but they are an essential part of a balanced diet. While it’s true that refined carbs (like white bread and sugary snacks) can cause blood sugar spikes, complex carbs—like whole grains, fruits, and vegetables—are packed with fibre and essential nutrients that support hormone balance and energy levels. For perimenopausal women, complex carbohydrates are particularly important because they can help regulate mood and improve digestion. Instead of eliminating carbs, focus on incorporating more whole, unprocessed sources like quinoa, brown rice, and sweet potatoes.
2. Belief: “You Must Eat Less to Weigh Less”
The idea that you must drastically cut calories to lose weight is a pervasive myth that can lead to undernourishment, especially in perimenopausal women. Extreme calorie restriction can slow your metabolism, making it even harder to lose weight in the long term. It can also lead to muscle loss, which is counterproductive as muscle mass naturally decreases with age, and maintaining it is key to a healthy metabolism. Instead of drastically cutting calories, focus on nutrient-dense foods that provide the vitamins, minerals, and macronutrients your body needs. Eating a variety of foods—including lean proteins, healthy fats, and complex carbs—can keep you satisfied, support muscle health, and boost your metabolism.
3. Belief: “Fat Makes You Fat”
For decades, fat has been unfairly demonised by diet culture. However, healthy fats—such as those found in avocados, nuts, seeds, and olive oil—are crucial for hormone production, brain health, and absorbing fat-soluble vitamins (like A, D, E, and K). For perimenopausal women, consuming adequate healthy fats can help maintain skin elasticity, support cognitive function, and even balance mood. Rather than avoiding all fats, focus on incorporating more unsaturated fats into your diet and reducing intake of trans fats and highly processed oils.
4. Belief: “Intermittent Fasting is for Everyone”
Intermittent fasting (IF) has gained popularity in recent years, with many touting its benefits for weight loss and metabolic health. However, IF may not be suitable for everyone, especially for women undergoing perimenopause. Hormonal fluctuations during this time can make blood sugar levels more erratic, and skipping meals or fasting for extended periods may exacerbate this. Furthermore, fasting can lead to increased cortisol (stress hormone) levels, which might cause more harm than good, particularly if you're already experiencing stress-related symptoms. Instead of rigid fasting schedules, try intuitive eating—listening to your body’s hunger and fullness cues. Eating regular, balanced meals throughout the day can provide steady energy and better hormonal support.
5. Belief: “Detoxes and Cleanses Will Fix Everything”
The idea that you need to detox or cleanse your body to be healthy is another diet culture myth. The truth is your body is already equipped with a sophisticated detox system—your liver, kidneys, skin, and lungs work tirelessly to remove toxins. Detox diets, which often involve severe calorie restriction and limited nutrient intake, can actually deprive your body of the nutrients it needs to function optimally. During perimenopause, when your body is already managing hormonal shifts, these restrictive regimens can lead to fatigue, nutrient deficiencies, and even hormonal imbalances. Instead, focus on supporting your body’s natural detox processes by staying hydrated, eating a diet rich in fruits and vegetables, and getting regular exercise. This is far more sustainable and effective in the long run.
6. Belief: “You Have to Eat ‘Clean’ 100% of the Time”
The pressure to eat "clean" all the time is another toxic belief that can lead to stress, anxiety, and even disordered eating. While it's beneficial to prioritise whole, unprocessed foods, it's also important to allow yourself flexibility and freedom in your food choices. Perimenopause is a time when many women are already dealing with stress and changes in their bodies, and adding the pressure to eat perfectly can be counterproductive. It's okay to enjoy your favourite comfort foods in moderation. Remember, health is not determined by a single meal.
7. Belief: “Only Extreme Workouts Will Help You Lose Weight”
Diet culture often promotes the idea that you need to engage in extreme workouts to see results, but this isn't necessarily true, especially during perimenopause. While regular physical activity is important for overall health, overdoing it can lead to increased cortisol levels, which can promote weight gain around the midsection—an area where many women already experience changes during perimenopause. Instead of pushing your body to the brink, focus on a balanced exercise routine that includes a mix of cardio, strength training, and flexibility exercises. Activities like yoga, Pilates, weight lifiting, and brisk walking can help reduce stress, build muscle, and support bone health—all of which are particularly important during this phase of life.
8. Belief: “You Need to Cut Out Entire Food Groups to Be Healthy”
Cutting out entire food groups, like dairy or gluten, without a medical reason can lead to nutritional deficiencies. Dairy, for example, is a source of calcium and vitamin D, both of which are crucial for maintaining bone health—an important consideration for perimenopausal women who are at increased risk for osteoporosis. Rather than eliminating food groups, aim for variety and balance in your diet. If you suspect a food intolerance or allergy, consult a healthcare professional for proper testing and advice, instead of self-diagnosing and restricting foods unnecessarily.
Embrace a Balanced Approach to Nutrition
Navigating perimenopause is challenging enough without the added stress of diet culture myths. Instead of subscribing to restrictive and often unrealistic beliefs, focus on a balanced approach to nutrition that supports your body’s unique needs during this time. Listen to your body, eat a wide range of foods, and prioritise nourishment over restriction. Remember, there's no one-size-fits-all diet, and the key to thriving through perimenopause lies in honouring your body with the nutrients it needs, not punishing it based on outdated diet culture beliefs. By throwing these eight myths in the bin, you can free yourself from unnecessary stress and focus on a healthier, more fulfilling approach to eating.
If you like some support with your nutrition and to be part of community of likeminded women, join my free Facebook group, Kicking Perimenopause in the Arse.
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