NATUROPATHIC DOCTOR IN ONTARIO
How Nutrition and Diet Influence Hormonal Health During Perimenopause
Nourishing Your Body Through Transition
Diet and Nutrition in Menopause
It’s no secret that what we eat impacts how we feel—but during perimenopause, nutrition becomes even more important. This transition, which can last anywhere from 2 to 8 years, brings hormonal shifts that affect metabolism, mood, inflammation, sleep, and more. Many women are surprised to learn that some of their symptoms—like fatigue, weight gain, brain fog, or hot flashes—can be influenced as much by their diet as by their hormones.
We work closely with women to create nutrition strategies that support their changing bodies. In this post, we explore how dietary patterns affect hormone balance and what you can do to support your health through food during perimenopause.
Why Nutrition Matters More in Perimenopause
During the reproductive years, the body tends to be more resilient to fluctuations in blood sugar, inflammation, and stress. As estrogen and progesterone begin to decline and fluctuate in perimenopause, this resilience decreases. That’s when symptoms like bloating, mood swings, sleep issues, and weight changes often emerge.
Nutrition influences:
- Insulin sensitivity (impacted by declining estrogen)
- Inflammation levels (which rise with hormonal imbalance)
- Estrogen detoxification and metabolism
- Gut health, which plays a key role in hormone regulation
- Neurotransmitter production, including serotonin and dopamine
In other words, food can either help your hormones work with you—or make your symptoms worse.
The Mediterranean Diet: A Research-Backed Foundation
Of all the dietary patterns studied, the Mediterranean diet is one of the most beneficial for women in midlife. Rich in fiber, healthy fats, lean proteins, and colorful plant foods, this anti-inflammatory diet supports cardiovascular health, cognition, bone density, and blood sugar balance.
Benefits of the Mediterranean diet during perimenopause include:
- Reduced hot flashes and night sweats
- Lower risk of cardiovascular disease
- Improved mood and reduced anxiety
- Better blood sugar regulation
- Reduced all-cause mortality in long-term studies
Core components:
- Plenty of vegetables and fruits (especially cruciferous and deeply colored varieties)
- Whole grains (like quinoa, oats, and brown rice)
- Legumes and beans
- Nuts and seeds, particularly flax, chia, and walnuts
- Cold-water fatty fish like salmon, sardines, and mackerel
- Olive oil as the main fat source
- Minimal processed foods and sugars
It’s not a restrictive diet—it’s a nourishing, sustainable way of eating that honours both tradition and modern nutritional science.
Key Nutrients for Hormone Support
While the big-picture dietary pattern matters, certain nutrients are especially important during perimenopause:
1. Omega-3 Fatty Acids
These healthy fats reduce inflammation, support mood, and ease joint discomfort. They also help regulate estrogen metabolism. Found in fatty fish, chia seeds, flaxseeds, and walnuts—or in high-quality fish oil supplements.
2. Fiber
Fiber helps the body eliminate excess estrogen through bowel movements and keeps blood sugar stable. Aim for at least 25–35g of fiber per day from fruits, vegetables, legumes, and whole grains.
3. Magnesium
Often depleted by stress, magnesium supports sleep, mood regulation, and muscle relaxation. Found in leafy greens, pumpkin seeds, almonds, and dark chocolate.
4. B Vitamins
Especially B6, B12, and folate, which help with neurotransmitter production, energy, and hormone detoxification. Found in whole grains, eggs, legumes, leafy greens, and animal protein.
5. Phytoestrogens
Plant compounds like isoflavones (from soy and red clover) can act on estrogen receptors in a gentler way than synthetic hormones. These can be helpful in reducing mild hot flashes and balancing estrogen levels.
Supporting Estrogen Metabolism Through Diet
As estrogen becomes more unpredictable in perimenopause, supporting your body’s ability to metabolize and eliminate it is essential. Estrogen detox happens in two phases: first in the liver, then in the gut. Supporting both pathways is key.
Recommended foods:
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, kale): support phase 1 liver detox
- High-fiber foods: help bind and excrete estrogen in the gut
- Sulfur-rich foods (garlic, onions, eggs): support detox enzymes
- Fermented foods (sauerkraut, kefir, yogurt): support gut flora for better estrogen elimination
- Ground flaxseed: rich in lignans and fiber, shown to modulate estrogen receptor activity
These foods work synergistically to keep estrogen levels in check—whether they’re too high or fluctuating wildly.
What About Intermittent Fasting or Keto?
Some women explore intermittent fasting, ketogenic, or low-carb diets in perimenopause to support weight loss and blood sugar. These strategies can be helpful for some—but they’re not right for everyone.
Potential benefits:
- Improved insulin sensitivity
- Reduced cravings and weight gain
- Decreased inflammation
Potential downsides:
- Can increase cortisol or worsen fatigue if overdone
- May disrupt sleep or mood in women sensitive to blood sugar changes
- Not ideal if adrenal health is already compromised
At Sequence Wellness, we tailor dietary strategies to each woman’s symptoms, metabolism, and preferences. For some, a modified approach like carb cycling or a lower glycemic Mediterranean diet is more sustainable.
Don’t Forget About Hydration
Hormone fluctuations can also increase your risk of mild dehydration, which may worsen:
- Mood swings
- Energy dips
- Brain fog
- Hot flashes
- Muscle cramping or joint pain
Aim for at least 2–2.5 liters of water per day, and add natural electrolytes when needed. Lemon juice, a pinch of sea salt, or coconut water can all help optimize hydration.
Final Thoughts: Food Is Powerful Medicine
There’s no one-size-fits-all “perimenopause diet.” What works best for your body will depend on your symptoms, lifestyle, and overall health—but the foundational principles remain consistent: reduce inflammation, stabilize blood sugar, support estrogen detox, and nourish your nervous system.
At Sequence Wellness, we help women create sustainable nutrition plans that make them feel energized, focused, and in control of their health—without counting calories or cutting out entire food groups.
If you’re struggling with hormone symptoms and aren’t sure where to start, book a consultation today. Food can be one of your most powerful tools for reclaiming your balance during perimenopause—and we’re here to guide you every step of the way.
Your Doctor: Meet Dr. Sarah
Dr. Sarah Goulding is a licensed naturopathic doctor in Ottawa Ontario and has a BSc in neuroscience and biology from Dalhousie University (2004), and did her 4-year naturopathic training at the Canadian College of Naturopathic Medicine (2010). She’s since accumulated over a decade of clinical experience, and refined her practice to focus on women’s health and digestion. She is licensed and registered as a Naturopathic Doctor in Ontario by The College of Naturopaths of Ontario (CONO) and is a member of the Canadian Association of Naturopathic Doctors (CAND) and the Ontario Association of Naturopathic Doctors (OAND).
Dr. Sarah Goulding blends science and compassion, and acts as a personal health researcher to help you navigate your health. Tools that she uses include nutrition, supplements and botanicals, bioidentical hormones, and lifestyle modifications. The closer you get to the root cause, the gentler the therapies needed to resolve the issue.
