The Selfish Nutritionist: Preparing for Perimenopause and Beyond
Today, I’m embracing my title as the selfish nutritionist and I say that without apology. Caring for ourselves deeply and intentionally can be the most radical act of self-love. This topic is close to my heart because I’m stepping into it myself. I’m entering perimenopause, and I want to share what this transition feels like and how I’m preparing for it with you.
Embracing a Natural Transition
Perimenopause marks a woman’s journey into a new phase, where hormonal shifts ripple through physical, emotional, and mental landscapes. While this transition is inevitable, suffering debilitating symptoms is not. Perimenopause is not a cliff to fall off; it is more like a winding scenic road with a few unexpected potholes and detours. With the right map and some self-care pit stops, it is possible to move into this next chapter with confidence, vitality, and a little sass.
I want to be honest. I am scared. Who will I be as a woman without my superpower, my ovulation, my hormonal rhythm? These hormones influence far more than fertility. They affect cardiovascular health, brain function, metabolic balance, bone strength, mental wellbeing, and vaginal health. Instead of worrying about the unknown, I am supporting myself now.
Understanding Perimenopause
Perimenopause is the natural lead-up to menopause, typically occurring around ages 40 to 51. During this time, the ovaries produce less estrogen and progesterone, triggering changes such as irregular periods and hormonal fluctuations. This phase can last anywhere from two to ten years, with some women experiencing symptoms as early as 35.
When the ovaries cease functioning and menstrual periods stop for 12 consecutive months, menopause begins. At this stage, estrogen and progesterone are at their lowest, and testosterone starts to decline. For many women, menopause is more stable compared with perimenopause, when hormones fluctuate unpredictably.
Signs and Symptoms
Hormone receptors are present throughout the body, including the brain, bones, skin, heart, and digestive system. Declining hormones show up in many ways.
Progesterone-related changes often appear first and include anxiety, mood swings, irritability, sleep disturbances, reduced resilience to stress, cognitive issues or brain fog, fatigue, joint or muscle aches, changes in menstrual cycles, and worsening PMS. Migraines may also worsen.
Estrogen-related changes include hot flashes, night sweats, vaginal dryness, urinary issues, brain fog, weight gain around the midsection, reduced libido, thinning hair, accelerated skin aging, and loss of bone density.
Vaginal health is particularly important. Lower estrogen levels make women more prone to urinary tract infections, bacterial vaginosis, and thrush. Supporting the internal ecosystem helps maintain comfort and reduces risk. Steps include eating probiotic-rich foods, staying hydrated, practicing gentle hygiene, managing blood sugar, and avoiding unnecessary antibiotics and harsh chemicals.
Other symptoms can include histamine intolerance, tinnitus, metallic tastes, gum sensitivity, or digestive changes.
Many women experience frustration in conventional care, where each symptom is treated separately. Holistic and integrative care looks at the whole person and recognizes that these symptoms often stem from the same hormonal transition.
Supporting the Body Through Lifestyle
I focus on what I can control.
Brain Health
Include fatty fish, chia seeds, flaxseeds, and walnuts
Eat colorful vegetables and berries
Challenge the mind with learning and creative activities
Support sleep with morning sunlight and magnesium or GABA when needed
Heart and Metabolic Health
Engage in walking, cycling, swimming, or Zumba
Eat anti-inflammatory foods such as fatty fish, olive oil, turmeric, and ginger
Balance meals with protein, vegetables, and healthy fats
Monitor blood sugar and cholesterol
Bone and Muscle Health
Strength training with bodyweight, bands, or weights
Eat calcium-rich foods such as dark leafy greens, almonds, and sesame seeds
Include vitamin K and D from leafy greens, sunlight, or supplements
Maintain magnesium intake to support muscles and sleep
Liver Support
Include protein from eggs, legumes, and fish
Eat cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, and bok choy
Include beetroot and drink enough water
Minimize alcohol, manage caffeine, and reduce environmental toxins
Gut Health
Eat a variety of fiber-rich fruits, vegetables, and whole grains
Include fermented foods like sauerkraut, kimchi, and kefir
Ensure regular bowel movements, supported with kiwi, chia, flax, or psyllium husk
Identify and reduce foods that trigger inflammation
Vaginal and Urinary Health
Eat probiotic-rich foods
Stay hydrated and maintain gentle hygiene
Support balanced blood sugar
Avoid unnecessary antibiotics and harsh chemicals
Mental and Emotional Health
Practice meditation, breathing exercises, and energy healing
Spend time in nature and pursue creative hobbies
Set boundaries to preserve energy
Blood Tests and Monitoring
Staying informed is empowering. Consider testing thyroid function, nutrient status including iron, B12, vitamin D, Full Blood count, cholesterol and lipid profiles, and liver and kidney function.
Reiki-Infused Women’s Circle — Perimenopause Edition
I recently completed a Reiki course, and as part of my practitioner certification, I am creating a Reiki-Infused Women’s Circle: Perimenopause Edition.
This circle will support emotional and spiritual wellbeing, provide education on perimenopause, and help women track and understand their menstrual cycles. If this resonates with you, contact me to join a supportive space for women navigating this stage of life.
From First Spring to Second
The choices we make now build the foundation for our “Second Spring,” the vibrant life after menopause. With awareness, nutrition, movement, sleep, self-care, and community, perimenopause can become a period of renewal, balance, and connection to our own health.
Yes, I am being selfish, but this self-care lights the way for myself and others. That may be the real superpower.