Feeling Good on the Inside
How Nutrition Supports Wellbeing in Perimenopause, Menopause & Beyond
Perimenopause and menopause bring significant changes to the way the body regulates energy, mood, temperature, and metabolic function. These shifts are driven largely by fluctuations in oestrogen and progesterone - hormones that influence everything from blood sugar control to sleep quality and inflammatory balance.
Nutrition plays a central role in supporting these systems, not only for women in midlife but for the entire household. A nutrient-dense diet helps stabilise hormones, protect long-term health, and improve daily wellbeing for every age group.
Below you’ll find foods that support your hormones, energy, mood and overall well-being.
Fruits & Vegetables: Foundational Support for Energy, Mood & Hormones
Plant foods provide essential vitamins, minerals, phytonutrients, and fibre. These all support hormone metabolism, blood sugar stability, gut function, and inflammatory balance.
Berries: Polyphenols for Cognitive and Metabolic Support
Blueberries, blackberries, raspberries, and strawberries are high in:
Vitamin C: crucial for collagen formation, immune function, and adrenal health
Anthocyanins (polyphenols): support memory, vascular health, and antioxidant protection
Fibre: improves blood sugar regulation and gut microbiome diversity
These properties make berries particularly helpful for midlife women experiencing cognitive fog, fluctuating energy, or increased inflammation.
Bananas: B6, Potassium & Gentle Carbohydrates
Bananas provide:
Vitamin B6: key for neurotransmitter production (serotonin, dopamine) and oestrogen metabolism
Potassium: supports blood pressure, nerve function, and fluid balance
Resistant starch (especially when slightly underripe): promotes steadier blood sugar and supports beneficial gut bacteria
This makes bananas a useful option for sustaining energy, supporting mood stability, and reducing mid-afternoon crashes.
Grapes: Resveratrol & Antioxidant Protection
Red and black grapes contain:
Resveratrol: supports cardiovascular health, mitochondrial function, and inflammatory regulation
Vitamin K and vitamin C: essential for bone density and immune function
Hydrating natural sugars paired with fibre: lower glycaemic impact compared with refined sweets
These benefits support vascular resilience and energy stability, two areas affected by fluctuating oestrogen.
Cruciferous Vegetables: Essential for Hormone Metabolism
This group includes broccoli, cauliflower, kale, cabbage, Brussels sprouts, and bok choy.
Cruciferous vegetables contain:
Glucosinolates, which convert into compounds that support liver detoxification pathways (particularly Phase II). This helps the body safely metabolise and clear used oestrogens.
Vitamin C, vitamin K, folate, and fibre, all essential for immune function, bone health, and digestive balance.
For perimenopausal and menopausal women, these vegetables aid in managing hormone-related symptoms, improving skin clarity, and supporting metabolic health.
Carrots & Kūmara: Stable Energy and Micronutrient Density
Carrots are rich in:
Beta-carotene (provitamin A): supports skin, vision, immune defence, and mucous membranes (including vaginal tissue)
Soluble fibre: assists in maintaining steady blood glucose and supporting gut bacteria
Kūmara provide
Complex carbohydrates: slow-release energy that supports appetite regulation
Vitamin C: needed for collagen and adrenal resilience
Potassium and magnesium: help regulate muscle function, blood pressure, and nervous system calm
Beta-carotene: anti-inflammatory and immune supporting
These nutrient-dense carbohydrates are ideal for maintaining energy without spiking blood sugar — a key factor in managing weight, mood, and cravings in midlife.
Protein: Critical for Hormones, Metabolism & Daily Function
Protein becomes increasingly important from the mid-40s onward due to natural muscle decline and changing metabolic needs. Protein supports:
Muscle maintenance and repair, vital for metabolic rate and strength
Blood sugar regulation, reducing energy dips and cravings
Neurotransmitter production, supporting mood and cognitive function
Hormone synthesis, including adrenal and thyroid hormones
Bone health, as amino acids support collagen structure within bone tissue
Sources include eggs, fish, chicken, legumes, tofu, tempeh, Greek yoghurt, nuts, seeds, and high-quality protein powders.
Consuming protein at each meal helps stabilise blood sugar and supports consistent energy throughout the day.
Calcium, Soy & Phytoestrogens: Supporting Bones, Mood & Hormone Balance
Calcium
Calcium requirements increase during and after menopause due to accelerated bone density loss. However, calcium must work synergistically with vitamin D, magnesium, vitamin K2, and protein for effective absorption and bone strengthening.
Food sources include dairy products, tofu, leafy greens, almonds, tahini, and fish with edible bones (sardines, salmon).
Soy & Phytoestrogens
Phytoestrogens (found in soy foods, flaxseeds, sesame seeds, and chickpeas) are plant compounds that bind weakly to oestrogen receptors. They do not replace oestrogen but offer a gentle modulatory effect that can:
Reduce hot flushes
Support vaginal and urinary tissue health
Improve lipid profile and cardiovascular health
Contribute to mood stability
Tofu, tempeh, soy milk, and edamame are well-studied sources, particularly beneficial for women in perimenopause and early menopause.
Connecting the Nutrients: Energy, Blood Sugar & Hormone Regulation
The nutrients discussed above work together to support:
Blood Sugar Stability
Stable blood glucose reduces:
Fatigue
Irritability
Cravings
Hormone-related mood changes
Belly fat accumulation linked to insulin resistance
Protein, fibre-rich carbohydrates, and colourful vegetables form the ideal foundation.
Hormone Metabolism
Foods rich in B-vitamins, fibre, antioxidants, and cruciferous compounds assist the body in processing and eliminating hormones efficiently thereby reducing the severity of symptoms like bloating, breast tenderness, irritability, and hot flushes.
Energy Production
Vitamins and minerals such as B6, B12, magnesium, potassium, vitamin C, and iron support mitochondrial function, adrenal health, and oxygen transport which helps sustain daily energy.
Inflammatory Balance
Phytonutrients, polyphenols, and omega-rich plant foods help modulate inflammation, supporting joints, metabolism, cardiovascular health, and mood.
Final Thoughts
Nutrients don’t work in isolation, they act as a network supporting metabolic, hormonal, and emotional wellbeing. For women navigating perimenopause and menopause, a balanced diet rich in colourful produce, adequate protein, smart carbohydrates, calcium-rich foods, and phytoestrogens can profoundly improve how you feel from the inside out.
These principles don’t only benefit women in midlife; they set a strong health foundation for partners, teenagers, and children as well. Building meals around whole foods supports the entire household in feeling energised, stable, and well nourished.