10 Signs You’ve Started Perimenopause – And How to Adjust Your Diet & Lifestyle
Perimenopause is a major transition in a woman’s life, marking the years leading up to menopause when hormone levels start to fluctuate.
It typically begins in the 40s, but some women notice changes in their mid-to-late 30s. Understanding the early signs can help you make key adjustments to your diet and lifestyle to support your body during this time.
And good news is that at Zing Wellbeing we have a perimenopause and menopause meal plan that is helping so many women manage their menopause symptoms - and you can access the program and all meal plans here
10 Signs You’re in Perimenopause
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Irregular Periods – Your cycle may become shorter, longer, or unpredictable due to fluctuating estrogen and progesterone levels.
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Hot Flashes & Night Sweats – Sudden temperature surges, often accompanied by sweating, can disrupt sleep and daily life.
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Mood Swings & Irritability – Changes in hormone levels can affect serotonin, leading to heightened anxiety, sadness, or irritability.
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Sleep Disruptions – Insomnia or waking frequently at night is common due to hormonal fluctuations.
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Weight Gain & Slower Metabolism – Many women experience weight gain, especially around the midsection, due to changes in metabolism and insulin resistance.
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Brain Fog & Memory Lapses – Difficulty concentrating and forgetfulness can be a sign of estrogen decline affecting brain function.
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Low Libido & Vaginal Dryness – Reduced estrogen can lead to less natural lubrication, making intimacy uncomfortable.
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Increased Fatigue – Feeling constantly tired, even after a full night’s sleep, is a common symptom of hormonal shifts.
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Joint Pain & Stiffness – Estrogen has anti-inflammatory properties, so its decline can contribute to joint pain.
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Hair Thinning & Dry Skin – Hormonal changes can impact collagen production, leading to dry skin and hair thinning.
How to Adjust Your Diet for Perimenopause
Making dietary changes can significantly help manage perimenopausal symptoms and support overall health.
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Increase Protein Intake – Lean proteins like fish, eggs, tofu, and legumes help maintain muscle mass and balance blood sugar.
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Boost Healthy Fats – Omega-3-rich foods like salmon, walnuts, and flaxseeds reduce inflammation and support brain health.
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Focus on Fibre – Whole grains, vegetables, and legumes support digestion, stabilise blood sugar, and aid weight management.
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Support Gut Health – Fermented foods like yogurt, kimchi, and sauerkraut help maintain a healthy microbiome, crucial for hormone regulation.
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Prioritize Calcium & Vitamin D – Dairy, leafy greens, and fortified foods strengthen bones and help prevent osteoporosis.
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Reduce Processed Foods & Sugar – Limiting refined carbs and sugars helps stabilise energy levels and reduce inflammation.
Lifestyle Adjustments to Support Perimenopause
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Exercise Regularly – Strength training, yoga, and walking support muscle mass, metabolism, and mood.
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Manage Stress – Mindfulness, meditation, and deep breathing exercises can help regulate cortisol and improve resilience.
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Prioritise Sleep – Maintain a consistent bedtime, limit screens before bed, and create a relaxing nighttime routine.
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Stay Hydrated – Drinking enough water helps combat dryness, maintain energy levels, and support digestion.
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Limit Alcohol & Caffeine – These can trigger hot flashes and disrupt sleep patterns.
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Consider Herbal Support – Adaptogens like ashwagandha and supplements like magnesium can aid stress management and sleep.
And good news is that at Zing Wellbeing we have a perimenopause and menopause meal plan that is helping so many women manage their menopause symptoms - and you can access the program and all meal plans here
Perimenopause is a natural transition, but being proactive about your diet and lifestyle can make a huge difference in how you feel. By understanding the signs and making small, sustainable changes, you can navigate this phase with more energy, better mood balance, and overall well-being.
If you’re looking for meal plans and recipes tailored to perimenopause, check out Zing Wellbeing for expert guidance on nourishing your body during this transition.