Tips for Perimenopausal Women in Their 40s: How to Eat for Hormonal Health

Perimenopause can feel like your body has a mind of its own. One minute you’re feeling fine, and the next, you’re overwhelmed with anxiety, waking up drenched in sweat, or struggling to remember why you walked into a room. And let’s not even start on the weight gain that seems to appear overnight no matter what you eat! If this sounds familiar, you are not alone.

As a registered nutritional therapist, I work with women just like you—women who feel like their usual tools for staying healthy no longer work. The good news? There is a way to eat that supports your hormonal health, balances your energy, and helps you feel more like yourself again.

Why Nutrition Matters in Your 40s

During perimenopause, your body undergoes major hormonal shifts, particularly with oestrogen, testosterone and progesterone. These changes can impact metabolism, mood, sleep, and even how your body processes food. The goal isn’t to follow a restrictive diet but to nourish your body in a way that supports your changing hormones.

So, how do you eat for hormonal health? Here are my top nutrition tips for perimenopausal women in their 40s.

1. Prioritise Protein at Every Meal

If you find yourself constantly hungry, reaching for snacks, and struggling with cravings, protein could be your missing piece. Protein helps keep you full, stabilises blood sugar, and supports muscle mass, which naturally declines in your 40s.

How to get enough:

• Aim for 30g of protein per meal

• Include sources like eggs, chicken, fish, tofu, Greek yogurt, cottage cheese, beans, and lentils

• Consider a high-quality protein powder if you struggle to meet your needs

2. Balance Blood Sugar to Reduce Cravings

Spikes and crashes in blood sugar can make you feel like you’re on an emotional rollercoaster and leave you craving sugar and carbs. The key is balancing your meals to prevent these crashes.

What to do:

• Pair carbohydrates with protein and healthy fats (e.g., apple with almond butter, hummus with veggies)

• Avoid ultra-processed snacks that cause energy crashes

• Choose whole, unprocessed carbohydrates like quinoa, sweet potatoes, and oats

3. Eat Healthy Fats for Hormonal Support

Hormones are made from fats, so getting enough of the right types can help with mood swings, brain fog, and energy levels.

Best fats for perimenopause:

• Omega-3s from salmon, sardines, walnuts, flaxseeds, and chia seeds

• Avocados, olives, and olive oil

• Nuts and seeds like almonds, pumpkin seeds, and cashews

4. Increase Fibre for Gut and Hormone Health

Fibre plays a critical role in hormone detoxification, digestion, and keeping you full. Many women don’t get enough fibre, which can contribute to sluggish digestion and bloating.

How to boost fibre:

• Eat a variety of vegetables daily (aim for 5+ servings)

• Include beans, lentils, and chickpeas in meals

• Add chia or flaxseeds to smoothies, yogurt, or oatmeal

5. Reduce Sugar and Processed Foods

It’s easy to rely on convenience foods when you’re exhausted and overwhelmed, but many of these foods can make perimenopausal symptoms worse by increasing inflammation and causing blood sugar spikes.

Instead of:

• Sugary breakfast cereals → Try protein-rich Greek yogurt with nuts and berries

• Processed snack bars → Opt for homemade energy balls with nuts and dates

• Store-bought dressings → Use olive oil, lemon, and herbs for flavour

6. Hydrate, Hydrate, Hydrate

Dehydration can make symptoms like fatigue, brain fog, and dry skin even worse. Many women don’t realise that drinking enough water is one of the simplest ways to support their health during perimenopause.

Tips for better hydration:

• Drink at least 2 litres of water per day

• Add a squeeze of lemon or herbal tea for variety

• Limit caffeine and alcohol, which can dehydrate you

7. Plan Simple, Nourishing Meals

When you’re busy and exhausted, decision fatigue kicks in, and healthy eating goes out the window. Planning your meals ahead can make a massive difference.

Easy meal ideas:

• Breakfast: Scrambled eggs with avocado on whole-grain toast

• Lunch: Lentil soup with a side of mixed greens

• Dinner: Grilled salmon with roasted sweet potatoes and steamed broccoli

• Snack: A handful of almonds with a piece of dark chocolate

8. Support Your Body with Magnesium

Magnesium is known as the “relaxation mineral,” and it can be a game-changer for symptoms like poor sleep, anxiety, and muscle pain.

Best magnesium-rich foods:

• Dark leafy greens (spinach, kale)

• Nuts and seeds (pumpkin seeds, almonds)

• Dark chocolate (yes, really!)

• Bananas

If needed, a magnesium supplement (like magnesium glycinate) can help with relaxation and sleep.

9. Listen to Your Body, Not Diet Culture

You’ve probably been told for years that the solution to weight gain is to eat less and move more. But in perimenopause, undereating and over-exercising can actually make things worse by increasing stress and slowing metabolism. Instead of focusing on restriction, think about nourishing your body with foods that support your hormones.

10. You’re Not Alone—Find Support

One of the hardest parts of perimenopause is feeling unheard or dismissed. If your GP isn’t giving you the answers you need, or you feel lost with all the conflicting advice, know that there is support available.

Take the Next Step

If this blog resonated with you, I invite you to join my free Facebook group, “Kicking Perimenopause in the Arse”, where you’ll find a community of like-minded women, nutrition advice, and practical tips to help you navigate perimenopause with confidence.

Need a personalised nutrition plan that works for your body and lifestyle? Book a free disco call with me today, and let’s chat about how I can help you find your forever way of eating—without restriction, guilt, or overwhelm.