Navigating perimenopause: Dietary tips from hormone nutritionist Pippa Campbell

If you’re a woman in your late 30s to early 40s, chances are you’ve started to notice some changes in your body. Maybe your period isn’t as regular as it once was, or maybe you’re having trouble concentrating, and are experiencing poor sleep, forgetfulness, anxiety, PMS, fatigue, forgetfulness, and night sweats.

These symptoms, which can be incredibly intense for some, are all indicators of perimenopause. Meaning “around menopause”, perimenopause is the transitionary period all women go through before entering menopause. Although greater awareness of this key hormonal phase in a woman’s life is slowly growing, there is still a widespread lack of understanding of how to manage perimenopause symptoms.

“While hormone replacement therapy and exercise are established approaches, dietary choices are vital to ensuring stability and comfort during this transition,” says functional hormone nutritionist Pippa Campbell. A few minor dietary changes, she says, can make a massive difference to a woman’s perimenopause experience. With that in mind, here are her top tips for navigating one of the most challenging transitions any woman will face. 

Ensure you’re getting enough protein 

Protein intake isn’t just important for bodybuilders and athletes. According to Campbell, it’s also critical for managing the symptoms of perimenopause. 

“It's important for everyone, especially people over 50 to prioritise protein intake,” says Campbell. “That’s because protein provides the building blocks of hormones which support the body and build healthy muscle. This healthy muscle helps bone mass density and can guard against osteoporosis, which is more likely as we age and oestrogen levels drop.” 

While meat, fish and eggs are obvious protein sources, plant-based proteins include tofu, tempeh, beans and pulses, and provide other nutrients too such as phytoestrogens to support oestrogen balance.

Eat foods that support oestrogen detoxification       

According to Campbell, oestrogen dominance can become problematic, particularly in early perimenopause when progesterone drops first. 

“When oestrogen becomes dominant, we can experience symptoms such as PMS, irregular periods, heavy periods, bloating, poor digestion, anxiety, panic attacks, low mood, insomnia (but feel tired), endometriosis, headaches, and breast tenderness,” says Campbell. “We can help balance our hormones by supporting oestrogen detoxification. Used oestrogen needs to be excreted from the body otherwise it can get reabsorbed and increase levels in the body.” 

Campbell says that eating plenty of cruciferous vegetables such as broccoli, kale, cauliflower, Brussels sprouts, cabbage, and rocket can aid detoxification.

“Plenty of fibre through vegetable consumption will also help keep you regular and allow toxins to be transported out of the body,” she adds. “Fibre keeps us feeling full and can help with weight management which can be a problem for some women as their metabolism slows during perimenopause.” 

Limit or cut out alcohol 

According to Campbell, managing perimenopause effectively may signal that it’s time to reevaluate your relationship with alcohol. 

“Alcohol burdens the liver and whilst it’s focused on detoxing that, it can’t focus on getting rid of other things like used oestrogen,” she says. “Additionally, alcohol typically makes perimenopause symptoms worse.” 

Up your Omega-3 intake 

Omega 3 fatty acids are essential to good health but are not produced naturally by the body. As such, they must be included in any healthy diet. As Campbell points out, this is especially true for perimenopausal women. 

“Healthy Omega-3 intake is associated with decreased inflammation and improved mood,” she says. “During perimenopause, the body is in a state of inflammation, so I recommend eating fish such as sardines, anchovies, mackerel, salmon, and herring. Just remember the acronym ’SMASH’!” 

Another excellent source of Omega-3, she says, is flaxseed. 

“Another word for linseed, flaxseeds are brilliant for balancing our hormones as they contain something called lignans and isoflavones which are ‘phytoestrogens’. Consumption of these have been shown to control levels of oestrogen in the body.” 

Supplement where necessary 

In addition to these dietary changes, taking the right supplements can also help with managing the symptoms of perimenopause, particularly if you’re also on hormone medications. These supplements include collagen, magnesium, and vitamin D, and should be bought from a reputable source such as WellEasy.

An easier transition

“Ultimately,” says Campbell, “you can’t stop the clock on ageing, and perimenopause is a part of that. You can, however, ensure that the transition from one phase of life to another is easier and less stressful. Diet is crucial to doing so.” 

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Pippa Campbell, a functional hormone nutritionist with years of experience, steps in to fill this gap with her expert insights. In the article, she emphasises the critical role of dietary choices in stabilising hormones and alleviating perimenopause symptoms. From the importance of protein intake and oestrogen detoxification to the benefits of Omega-3 fatty acids and the right supplements, Campbell provides actionable tips that promise to make a significant difference in the lives of perimenopausal women.