Food, Mood, and Hot Flashes: Nutrition FAQ for Perimenopause Powerhouses

How does food affect symptoms like mood swings and hot flashes?

What you eat can crank up symptoms or calm them down. Sugar, caffeine, and spicy foods often make hot flashes worse (sorry, morning triple latte). Fearing fats can also spike hot flashes, period cramps, PMS and fatigue in women over 35 - egg yolks, ground flaxseeds, Brazil nuts, cashews and wild-caught salmon keep hormones stable and energy high. Steady meals with protein, fiber, and healthy fat help keep your mood on an even keel. Eating 3 main meals a day with minimal snacking helps dodge the “hangry” meltdown.

Should you eat more of certain nutrients during perimenopause?

Yes. While you may read that you need extra calcium and vitamin D to keep your bones strong, what’s more important are balanced macronutrients - protein, healthy fats and fibre. As weight creeps up on women over 35, it’s common to drop fat and protein from your diet, but this triggers more weight gain and fat storage.

Iron matters if your periods get wild and heavy; you may be taking in more than enough iron from your diet (especially if you eat leafy greens) but not absorbing it properly. Before popping an iron supplement, make sure you diet is balanced in all essential nutrients, like Vitamin C.

Load up on leafy greens, naturally raised beef and poultry, fatty fish, seeds, whole eggs, and beans. And don’t skimp on colorful veggies—antioxidants help fight inflammation, which naturally rises as estrogen declines.

Is dairy good or bad for hormone balance?

From a holistic nutrition perspective, it’s not ideal. Cow’s milk dairy contains estrogen that your body doesn’t know how to deal with. It interferes with your own hormone production, blocking healthy estrogens from connecting to cells to protect you, keep hot flashes at bay, improve your mood and even support a healthy metabolism.

Better choices are goat’s or sheep’s milk dairy, dairy-free alternatives (watch for highly processed options like vegan cheese), or coconut-milk based yogurt or kefir.

Can a healthy diet ease sleep problems?

Yes! A balanced plate helps boost sleep so well. Eat more magnesium (think almonds, spinach, and pumpkin seeds) and stay hydrated. Double or triple your antioxidant-rich fruits, vegetables, nuts, seeds and beans. Skip big meals and late-night wine—both mess with sleep. If you need a bedtime snack, aim for a banana or some tart cherries - make sure you pair these with protein or fat so you’re not woken up by blood sugar issues at 2 AM.

Do any foods mess with your hormones?

Highly processed food, too much alcohol, and added sugar won’t win you any brownie points with your hormones. They hike up inflammation and can mess with estrogen. Speaking of inflammation, gluten, cow’s milk dairy, sugar alternatives (like aspartame) and vegetable and seed oils commonly disrupt hormone detoxification. Whole, real foods keep things running smoother.

Is intermittent fasting safe during perimenopause?

I don’t recommend it - the studies on IF are focused on men or teenage boys, who have vastly different metabolisms and hormones than women in their 30s, 40s and 50s. Instead of challenging 16+ hour fasts, give your body a break for a gentle 12-14 hour fast each nigh. Stop eating 2-3 hours before bedtime and wait 1-2 hours after waking up to have breakfast (yes, this is okay).

What’s the best way to manage weight during perimenopause?

Forget tiny salads and endless crunches. Focus on whole foods, plenty of protein, fiber, and fat. Cut back on sugar and booze. Make breakfast and lunch your biggest meals if you can—your hormones need extra nourishment first thing in the morning and your metabolism is more active midday. Don’t slash calories (or carbs) too low; it backfires. If you’re counting, aim for no less than 1600 calories a day.

Can herbal teas or supplements help with symptoms?

Some can. Peppermint tea soothes digestion. Black cohosh gets a gold star for some women’s hot flashes. Ashwagandha can chill stress. But check with your supplement expert before anything new. Supplements can mix badly with some meds and many, like adrenal adaptogens or antioxidant nutrients, can create the opposite effect in women with certain health conditions and factors.

Should you avoid soy foods if you’re in perimenopause?

During perimenopause, minimize soy to no more than 3 times a week. Soy contains estrogen-like nutrients that mimic healthy estrogen. When your body is still able to make estrogen and progesterone naturally (usually right up until menopause), you want to encourage and nurture your natural hormones most.

After menopause, however, soy has been shown to help women eliminate or reduce estrogen-related symptoms like weight gain, hot flashes, night sweats, memory loss and aches and pains.

How much water do you really need?

Aim for 2-3 liters but listen to your body. Dry skin, sugar cravings, and headaches can mean you’re running low. Carry a reusable bottle to meetings and walks and sip often. Sparkling, lemon water, or herbal tea all count. Try adding sea or rock salt to your water with a little cream of tartar to help boost electrolyte levels and support healthy steroid hormones, including cortisol.

Do you need to eat differently if you’re super busy?

You bet. Stock your desk or car with snacks that have protein and fiber—think nuts, hummus packs, or Greek yogurt. Toss pre-washed greens and grilled chicken into dinner on a crazy weeknight. Simple meals win over skipping food or grabbing fast food.

Want to dive deeper into holistic nutrition to support a healthy, fabulous, energized perimenopause? Click here for my FREE PDF, Root Cause Energy & Hormone Reboot Blueprint.