How to eat during Perimenopause
Perimenopause: Nutrition Guide for Women in Their 40s
Perimenopause is the transition phase before menopause, usually starting in the late 30s or 40s. Hormones like estrogen and progesterone begin to fluctuate, causing irregular periods, hot flashes, mood swings, and changes in metabolism. Nutrition can ease these symptoms and protect long-term health.
Why Nutrition Matters at This Stage
This is the stage where women may notice stubborn weight gain, disrupted sleep, or heavier periods. Proper nutrition supports bone health, balances blood sugar, reduces hot flashes, and helps manage stress and mood swings. It also lowers the risk of heart disease and osteoporosis, both of which rise after menopause.
Main Nutritional Requirements
Based on WHO & Indian Council of Medical Research (ICMR) guidelines:
- Energy: 1800–2000 kcal/day (lower if sedentary, higher if active)
- Protein: 65–70g/day (essential to prevent muscle loss)
- Fat: 25–30% (focus on omega-3, seeds, nuts, olive oil)
- Carbohydrates: 45–50% (whole grains, millets, fruits, vegetables)
- Calcium: 1200 mg/day (for bone strength)
- Vitamin D: 800–1000 IU/day
- Iron: 8–10 mg/day (unless still menstruating heavily)
- Magnesium & B vitamins: For mood, energy, and sleep regulation
Common Mistakes & Red Flags
❌ Skipping protein → faster muscle & bone loss
❌ Excess tea/coffee → reduces calcium absorption
❌ Relying on fried & processed snacks → worsens hot flashes, bloating
❌ Low hydration → worsens fatigue & constipation
Red Flags to Watch: Very heavy bleeding, severe mood swings, sleep issues, or rapid weight gain despite no lifestyle changes.
Sample 1-Day Indian Menu Plan
| Meal | Food Choices |
|---|---|
| Breakfast | Vegetable dalia with flaxseeds + 1 boiled egg (or tofu scramble) + 1 glass fortified soy milk |
| Mid-Morning Snack | Handful of roasted makhana + 1 orange (Vitamin C for iron absorption) |
| Lunch | 2 jowar/bajra rotis + rajma curry + spinach stir-fry + cucumber raita |
| Evening Snack | Chana salad with onion, tomato, lemon + 1 green tea |
| Dinner | Brown rice + lauki chana dal + bhindi sabzi + glass of buttermilk |
| Bedtime | Warm turmeric milk or chamomile tea |
• Prioritise strength training alongside protein
• Add phytoestrogen foods (soy, flax, sesame)
• Get vitamin D & calcium checked regularly
📞 Want Personalised Nutrition Guidance?
Every woman’s perimenopause journey is unique. If you’d like a customised meal plan to ease symptoms and protect long-term health, chat with our nutritionist on WhatsApp:
Click here to chat with our Nutritionist
⚠️ Disclaimer
This blog is for general educational purposes. Nutritional needs differ based on health status, medications, and lifestyle. If you experience red flags like very heavy bleeding, mood swings, or severe hot flashes, consult a doctor, gynaecologist, or nutritionist for proper evaluation and care.
