Facing Perimenopause: A Personal Reflection and the Role of Food

Experiencing the natural hormonal shifts of menopause, she reflects on how changes in estrogen and progesterone are influencing her mind, body, and overall well-being.

Until recently, I was unaware that I was going through perimenopause. Like many women, I believed menopause was a distant event, expected to occur much later in life with a clear indication of its onset. Instead, it appeared subtly and gradually. There were no candid talks with a GP, no open discussions with friends, and no public health messages to prepare me for what lay ahead.

For years, menopause was rarely discussed. It remained in the shadows—unrecognised and unexplained. However, we are now beginning to openly talk about it, although many healthcare professionals are still trying to keep pace.

Understanding Perimenopause

Women's health is inherently dynamic, continuously changing. From the beginning of menstruation through pregnancy and postpartum recovery to midlife transitions, our bodies transform and adjust at every phase. However, perimenopause, which can start in our 40s or even late 30s, often occurs when we're already juggling various demands. We're working, raising families, and handling responsibilities, and then symptoms unexpectedly emerge.

Symptoms of Perimenopause

Hot flushes, night sweats, sleepless nights, hair changes, skin dryness, and unexpected aches can all occur. Some experience bone density loss, increased anxiety, or low mood, all while society expects us to stay composed, productive, and presentable. Is it any wonder we sometimes feel completely exhausted?

Even basic activities—such as making a healthy meal or savouring a hot beverage without disruptions—can seem unattainable. The demands we face are overwhelming, and the support is frequently lacking.

The Importance of Understanding

And if you're a man reading this, I genuinely ask—do you face this kind of constant bodily shift and silent pressure? If not, I’d love to hear your perspective. Because understanding each other’s health journeys should be part of the conversation, too.

What the Research Says About Nutrition During Perimenopause

Although food cannot prevent the natural changes our bodies experience, an increasing amount of research indicates that nutrition significantly aids in managing symptoms, achieving a sense of balance, and supporting long-term well-being. A diet inspired by Mediterranean cuisine, abundant in vegetables, whole grains, legumes, nuts, seeds, and healthy fats, is highly recommended. It is associated with improved heart health, decreased inflammation, and more manageable weight control.

Research from King’s College London revealed that women consuming approximately 30 different plant-based foods per week experienced a significant reduction in menopause symptoms. Certain plant-based foods also contain phytoestrogens—natural compounds that mimic the body’s oestrogen. Foods like tofu, edamame, soy milk, flaxseed, and chickpeas have shown benefits.

In a 12-week clinical study published in *Menopause*, a low-fat, soy-rich diet led to an 84% drop in moderate-to-severe hot flushes. A follow-up analysis found that 92% of participants reported fewer severe hot flushes overall.

Supporting Bone Health

Bone health becomes a growing concern during this stage due to the drop in oestrogen. To support it, women are encouraged to eat more calcium and vitamin D–rich foods, including leafy greens, low-fat dairy, fortified plant milks, and oily fish like sardines.

Protein also plays a critical role. It supports muscle mass, helps with metabolic health, and assists in managing blood sugar. The British Dietetic Association recommends incorporating lean meat, fish, eggs, beans, and plant-based proteins regularly to stay well-nourished throughout midlife.

The Role of Gut Health

Finally, gut health deserves attention. A healthy gut can improve hormone balance, immunity, and mental well-being. Prebiotic foods like oats, onions, bananas, and garlic, along with probiotic foods like kefir and live yoghurt, help promote a balanced microbiome.

Returning to the Bigger Picture: Women’s Health Deserves Better

It’s extraordinary how little women are taught about their own bodies—how much we’re expected to cope with while staying silent. Menopause, for too long, has been kept in the shadows. But that silence is changing.

Women deserve more: more research, more accessible care, and more open conversation. This doesn’t just benefit those of us currently navigating perimenopause. It’s about creating a better path for the next generation, too.

If you feel lost or unprepared, remember that you're not alone, and you're not imagining things. This is a genuine biological transition that warrants respect, understanding, and practical support.

The Power of Nutrition

Food is a good starting point. While it may not resolve everything, it can provide a feeling of control, stability, and support. Moreover, if discussing it helps someone feel acknowledged or understood, that's already progress.

In conclusion, embracing the changes that come with perimenopause is essential. By understanding our bodies and making informed nutritional choices, we can navigate this transition with greater ease. Let’s continue to foster open conversations and support one another through this journey.