One of the most common things I hear from women in perimenopause is that their body no longer responds the way it used to.
Energy shifts, sleep changes, emotional tolerance becomes thinner, and the foods that felt perfectly fine ten years ago suddenly feel too much.

When I sit with women and map out what is happening, it becomes obvious how deeply nutrition is influencing their hormonal experience.
Hormones do not regulate themselves independently.
They rely on fuel, micronutrients, steady blood sugar, a responsive nervous system, and a liver that is not overloaded.

The moment we bring these pieces back into balance, the body begins to settle again.

Blood Sugar Stability Is One of the Strongest Levers for Hormone Balance

Sharp rises and drops in blood sugar push cortisol up.
Once cortisol takes the lead, progesterone becomes less effective and mood becomes more reactive.

Women often describe feeling:

• Irritable
• Edgy
• Wired but exhausted
• Hungry but unsatisfied
• Foggy
• More anxious

A protein anchored breakfast alone can shift this dramatically.
It creates biochemical stability and gives the brain a reliable fuel source, which is essential during this stage.

Your Body Needs More Protein Now

Protein supports neurotransmitters, muscle mass, metabolism, blood sugar, and hormone production.
Many women simply are not eating enough of it to match their needs in midlife which gently increase.

Once protein intake improves, women often report steadier mood, better energy, fewer cravings, deeper sleep, and an overall sense of being more regulated.

Healthy Fats Support Hormones and the Brain

Hormones need fat to function.
Omega threes in particular support mood, cognition, inflammation, and hormone signalling.

Increasing foods like flax, hemp, macadamia nuts, pumpkin and sunflower seeds, avocado, and quality plant oils often leads to clearer thinking, more emotional steadiness, and less inflammatory discomfort.

Micronutrients That Matter for Hormone Stability

Most women have several nutrient deficiencies and imbalances as they enter perimenopause.
These deficiencies become amplified during hormonal transition.

Below are the nutrients I test for most often in clinic:

Magnesium

• Supports sleep, nervous system recovery, blood sugar control, and muscle relaxation.
• Low magnesium often presents as irritability, cramps, headaches, restlessness, or shallow sleep.

Zinc

• Supports hormone metabolism, immune function, neurotransmitters, and appetite regulation.
• Low zinc can feel like low mood, low resilience, or emotional overload.

Copper

• Copper is essential for energy production, iron absorption and metabolism, antioxidant protection, and stress resilience.
• Low copper can contribute to fatigue, low mood, poor iron status, and hormonal instability.
• It must remain balanced with zinc, magnesium and iron, which is why proper testing is important.

Iron

• Vital for oxygen delivery and cognition.
• Low iron amplifies fatigue, brain fog, headaches, emotional reactivity, and anxiety.

B vitamins

• Support detoxification of hormones, energy production, cognition, and nervous system health.
• Low B vitamins often show up as overwhelm, forgetfulness, irritability, and exhaustion.

Correcting these nutrient gaps often brings women back online far faster than they expect.

Your Liver Shapes Your Hormonal Symptoms

The liver clears used oestrogen.
If it becomes sluggish or overburdened, oestrogen can fluctuate more dramatically, contributing to heavy bleeding, breast tenderness, fluid retention, and mood swings.

Cruciferous vegetables, leafy greens, berries, citrus, adequate fibre, and hydration all support this process.

Once liver support is in place, hormonal symptoms often become noticeably lighter.

Inflammation Amplifies Hormonal Stress

Inflammation makes every symptom louder.
It affects hormone receptors, sleep, cortisol, and cognitive function.

Increasing plant diversity naturally lowers inflammation and supports gut health, which influences hormone metabolism.

Women often feel clearer and more energised when they shift toward more whole foods without restriction or rigidity.

Food Directly Influences Your Nervous System

Many women assume their emotional changes are purely hormonal, but the nervous system is heavily shaped by nutritional patterns.

Skipping meals, undereating protein, dehydration, grazing without structure, or dieting too aggressively all increase stress chemistry in the body.

Once we correct these patterns, women regularly tell me they feel:

• More grounded
• Less reactive
• Less overwhelmed
• More capable
• More consistent emotionally

Nutrition does not replace hormone therapy or deeper emotional work
But it becomes the foundation that stabilises everything else.

If You Would Like Support

If you are navigating perimenopause and want clarity about your symptoms, targeted testing, or a plan that actually matches what your body needs right now, as an Integrative Dietitian and Somatic Psychotherapist I can help you work through this stage in a structured and supportive way.

I combine evidence based nutrition, somatic therapy, nervous system regulation, and emotional integration to create personalised support for women who want to feel stable, energised, and connected to themselves again.

You can book an appointment or a consultation call directly through my website.

This stage can feel very different once your body has the support it needs.