Perimenopause, The Grocery Store, Your Kitchen & What You Need To Know!

Laughing Our Way Through Life’s Journeys

If it’s one thing, life is gonna do is LIFE! And perimenopause is no different! In fact, perimenopause will sneak up on you, forcing you to feel different and question your routine. Like, am I going crazy!? The brain fog, the weight gain, the sugar spikes. Should I continue?  And no, it’s usually not something you’ve done wrong, but you will need to make some changes, so you might as well start in your kitchen. 

Just like my journey with endometriosis, perimenopause has been no different!  I did not have all of the answers, but the new changes I started experiencing and the lack of answers (as usual) from doctors were driving me insane. 

During perimenopause, shifting hormones (mainly estrogen and progesterone) can cause hot flashes, sleep changes, mood shifts, and weight changes. The right foods can help balance symptoms, support bone and heart health, and stabilize energy.

Lately, I’ve been having an ongoing battle with maintaining stable blood sugar levels, so I have been monitoring every meal, increasing my protein intake, and incorporating Pilates and strength training into my daily routine, along with my regular walks.

If you’ve been struggling like me, here are some things you may want to consider.  I believe EVERYTHING starts in the kitchen and with what you eat!

🥦 Cruciferous Vegetables (support hormone balance & liver detox)

• Broccoli, cauliflower, kale, Brussels sprouts, cabbage

🌾 Whole Grains (for energy, mood, and fiber)

• Oats, quinoa, brown rice, barley, millet

• Help with blood sugar stability (important during hormone changes).

🫐 Antioxidant-Rich Fruits & Veggies (reduce inflammation & aging effects)

• Berries (blueberries, raspberries, blackberries)

• Dark leafy greens (spinach, Swiss chard)

• Oranges, kiwis (vitamin C for collagen & skin health)

🥜 Healthy Fats (support hormones, brain & heart health)

• Avocados

• Walnuts, almonds, chia, hemp, and pumpkin seeds

• Olive oil

🫘 Protein for Muscle & Bone Health

• Lentils, beans, peas

• Plant-based protein powders (pea, hemp, pumpkin seed)

• Helps prevent muscle loss that can accelerate during perimenopause.

🥛 Calcium & Vitamin D Foods (bone strength)

• Fortified plant milks (soy, almond, oat with added calcium & vitamin D)

• Tahini (sesame seeds)

• Leafy greens (bok choy, collard greens)

• Mushrooms (vitamin D, especially if sun-exposed)

🌿 Herbal & Functional Additions

• Maca root (may help with energy and mood)

• Turmeric (anti-inflammatory, good for joints)

• Green tea (antioxidants, metabolism support)

🚫 Foods to Limit (can worsen symptoms)

• Highly processed carbs/sugary snacks → blood sugar spikes

• Excess caffeine → worsens hot flashes & sleep issues

• Alcohol → may intensify night sweats and mood swings

• Excess salty foods → bloating and blood pressure concerns

Are you struggling with perimenopause symptoms?  What are some food routines or changes you have made that have helped?  What has not helped?

Disclaimer: This site shares general health and wellness information for women and is not a substitute for professional medical advice. Always consult your doctor or qualified health provider before making changes to your diet, exercise, or healthcare routine.