Common symptoms of perimenopause include: mood swings, hot flushes, fatigue, weight gain, disrupted sleep, headaches, brain fog, low mood and reduced motivation.

While these symptoms can be challenging, the good news is that nutrition can play a significant role in supporting your body during this transition.

The right nutrition strategy may help support

• Energy levels

• Sleep quality

• Cravings and appetite

• Weight management

• Mood and mental wellbeing

• Muscle maintenance

• Digestive health

Why Does Weight Gain Happen During Perimenopause?

Many women notice weight gain during perimenopause, particularly around the abdomen. This can occur for several reasons, including

• A decrease in energy expenditure as metabolism naturally slows

• Changes in appetite and hunger hormones

• Loss of muscle mass

• Increased inflammation within the body

• Declining oestrogen levels
  
  

One of the most common concerns is the accumulation of visceral fat around the waistline. Unlike subcutaneous fat, visceral fat surrounds internal organs and is associated with an increased risk of cardiovascular disease, insulin resistance and other chronic health conditions.

The Link Between Oestrogen and Inflammation

Oestrogen plays an important role in regulating inflammation throughout the body. As oestrogen levels decline during perimenopause, the body's natural anti-inflammatory protection also decreases.

This can contribute to chronic low-grade inflammation, which is associated with

• Weight gain and obesity

• Increased risk of cardiovascular disease

• Joint pain and stiffness

• More frequent or severe hot flushes

• Mood disturbances

• Fatigue

Nutrition becomes particularly important during this stage of life. By choosing foods that help reduce inflammation, you can support both your long-term health and your day-to-day wellbeing.

While no single food causes inflammation on its own, regularly consuming highly processed foods may contribute to an inflammatory environment within the body. Examples include added sugars like softdrinks, lollies, cakes and pastries, refined grains including white rice, crackers and biscuits, highly processed foods such as instant noodles, packaged snacks foods, processed meats, alcohol and fast food. 

Foods That Support an Anti-Inflammatory Lifestyle

Building your meals around whole, minimally processed foods can help support hormone health and reduce inflammation.

Focus on foods like

• Colourful fruit and vegetables, especially leafy greens

• Oily fish such as salmon, sardines and trout

• Wholegrains including oats, barley and brown rice

• Legumes such as chickpeas, lentils and beans

• Nuts and seeds

• Extra virgin olive oil

• Herbs and spices including turmeric and ginger

These foods provide fibre, antioxidants, healthy fats and essential nutrients that support overall health during perimenopause and beyond.

How Nutrition Coaching Works

Nutrition coaching is a personalised process designed to help you understand what your body needs during perimenopause and how to create sustainable habits that fit your lifestyle.

Together we will

• Assess your current eating patterns and health goals

• Identify factors contributing to symptoms and weight changes

• Develop practical nutrition strategies tailored to your needs

• Create realistic and sustainable habits

• Monitor progress and make adjustments as needed

• Provide accountability, support and education along the way

There are no restrictive diets or quick fixes, just evidence-based nutrition advice that works in real life.

Who Is This For?

Perimenopause nutrition coaching is ideal for women who

• Are experiencing symptoms of perimenopause

• Feel frustrated by unexplained weight gain

• Want more energy throughout the day

• Struggle with cravings or emotional eating

• Want to improve sleep and mood

• Are concerned about long-term health and disease prevention

• Want guidance without restrictive dieting

By working together, you'll gain

• A personalised nutrition plan

• Clear strategies to manage symptoms through food

• Greater understanding of how hormones influence health and weight

• Improved confidence around food choices

• Sustainable habits that fit your lifestyle

• Tools to support energy, mood and overall wellbeing

• A long-term approach to healthy ageing and optimal health

Perimenopause is a time of change, but it doesn't have to be a time of struggle. With the right nutrition and support, you can feel stronger, more energised and more in control of your health than ever before.

Written by Lauren Hindmarsh, Nationally Recognised Nutritionist, Health & Wellness Coach, Sports Nutrition Coach and Certified Coach in Nutrition for Perimenopause and Women 40+ and Perimenopause Nutritionist Sydney