The ABC's of Peri-Menopause (and beyond) Nutrition: Your Guide to Thriving Through This New Chapter!

Menopause is a significant transition, and what you eat can make a huge difference in how you feel. To simplify the essentials, let’s break it down into the ABC’s of Menopause Nutrition—a simple guide to help you stay energized, balanced, and strong during this phase.

A – Antioxidants & Anti-Inflammatory Foods

Hormonal shifts during (peri)menopause can lead to increased inflammation, oxidative stress, and aging-related changes. Antioxidants help combat these effects, keeping your skin glowing and your body feeling youthful.

Best Antioxidant & Anti-Inflammatory Foods:

🍓 Berries – Packed with vitamin C and flavonoids for skin health.

🥑 Avocados – Rich in healthy fats to support brain and hormone function.

🍵 Green Tea – A powerhouse for metabolism and cellular protection.

🥦 Leafy Greens – Full of vitamins and minerals that combat inflammation.

🐟 Fatty Fish – Omega-3s help reduce joint pain and support heart health.

💡 Tip: Aim for a colourful plate at every meal—more colours mean more antioxidants!

B – Bone Health & Balanced Blood Sugar

Estrogen plays a key role in bone density and insulin regulation, so when levels drop during (peri)menopause, women become more vulnerable to osteoporosis and blood sugar imbalances.

Bone-Boosting & Blood Sugar-Friendly Foods:

🦴 Calcium-Rich Foods – Dairy, almonds, tofu, sesame seeds, and leafy greens.

☀️ Vitamin D Sources – Sunlight, eggs, and fortified foods.

🥜 Healthy Fats & Proteins – Nuts, seeds, fish, and beans help stabilize blood sugar.

🍠 Fiber-Rich Carbs – Whole grains, legumes, and sweet potatoes prevent energy crashes.

💡 Tip: Avoid refined sugars and processed carbs, as they can spike insulin levels and worsen (peri)menopause symptoms

C – Cooling Foods & Cortisol Control

Hot flashes, night sweats, and stress can make (peri)menopause feel overwhelming. The right foods can help cool the body naturally and manage stress hormones like cortisol.

Cooling & Stress-Reducing Foods:

❄️ Cucumber & Watermelon – Naturally hydrating and cooling.

🥒 Celery & Leafy Greens – Packed with water and minerals to reduce bloating.

🌿 Herbal Teas (Peppermint & Chamomile) – Soothing and stress-relieving.

🍌 Magnesium-Rich Foods (Bananas, Nuts, Dark Chocolate) – Help with relaxation and sleep.

💡 Tip: Reduce caffeine and spicy foods if you experience frequent hot flashes.

Thriving Through Menopause—One Bite at a Time!

(Peri)Menopause is a time of transformation, and food is one of the best tools to help you feel balanced and vibrant. By focusing on A – Antioxidants, B – Bone Health & Blood Sugar Balance, and C – Cooling & Cortisol Control, you can nourish your body and thrive during this phase.

✨ What’s one change you’ll make in your diet this week? Share your thoughts in the comments! 💬👇