Hot flushes grab the headlines, but the good news is what you put on your plate can make a big difference
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We spoke to Dr Joanna Bruce, practice owner and specialist GP and Registered nurse and health coach Anna-Klara Skarp at Myma Health in Sydney, about navigating perimenopause and menopause, from understanding the changes happening in your body to the treatment options and lifestyle shifts that can make a real difference.
As part of this six week special, Dr Bruce and Anna-Klara Skarp share their expert advice on the symptoms to look out for, the latest treatment options and the practical steps women can take to feel healthier, stronger and more like themselves through menopause and beyond.
From stabilising energy levels to protecting your bones and helping manage weight gain, good nutrition becomes even more important as hormone levels change.
“The body’s nutritional needs change substantially during perimenopause,” says GP Dr Joanna Bruce, who specialises in women’s health. “As oestrogen declines, women lose muscle mass more readily, absorb calcium less efficiently and become more sensitive to blood sugar swings.”
That means the healthy eating habits that served you so well in your 30s may no longer be enough for your body in later life.
Why does weight settle around the middle?
If you’ve noticed that your waistline is changing despite eating the same way you always have, you’re not alone.
“Declining oestrogen causes fat to redistribute from the hips and thighs to the abdomen,” explains Dr Bruce. “At the same time, insulin sensitivity decreases, muscle mass drops, cortisol increases and sleep disruption affects hunger hormones.”
It’s why simply eating less often backfires.“The strategies that worked at 30 – eating less and doing more cardio – can actually make things worse at 45,” she says.
Instead of focusing on calories, experts now recommend building meals around protein, fibre and whole foods that keep blood sugar steady.
Feed your body, not your cravings
Many women notice they become hungrier, crave sugary foods or experience energy crashes during perimenopause.
“Oestrogen plays a key role in insulin sensitivity,” says Dr Bruce. “As it fluctuates, blood sugar regulation becomes less stable, leading to cravings, increased fat storage and mood changes.”
Her advice is simple – include 25 to 35 grams of protein at every meal, pair carbohydrates with protein, healthy fats and fibre, avoid skipping meals and limit ultra-processed foods and alcohol, which can disrupt both blood sugar and sleep.
Registered nurse and health coach Anna-Klara Skarp says one nutrient deserves far more attention.
“Protein gets all the glory, but fibre is the quiet workhorse of perimenopause,” she says. “It feeds the gut microbiome, stabilises blood sugar and, crucially, helps the body clear excess oestrogen through a healthy bowel. Most women are eating nowhere near enough.”
She recommends aiming for at least 30 grams of fibre a day, from a wide variety of plant foods. “Think berries, lentils, oats, psyllium, leafy greens, nuts and seeds,” she says.
Small changes make a big difference
The good news is that you don’t need a restrictive diet or really expensive supplements to start to feel better again.
Dr Bruce recommends prioritising protein, calcium, vitamin D and foods rich in phytoestrogens, including soy, flaxseed and legumes, which may help ease some menopause symptoms.
Eating regular, balanced daily meals, rather than grazing or skipping breakfast, can also help regulate energy, appetite and mood.
Anna-Klara encourages women to think about nourishment rather than deprivation. “Perimenopause isn’t about eating less,” she says. “It’s about giving your body everything it needs to navigate one of the biggest transitions of your life.”
While there’s no single menopause diet, consistently choosing whole, nutrient-rich foods can help you feel stronger, more energetic and better equipped to handle the changes ahead.
Balanced blood sugar levels lead to steady energy.
5 foods to eat more often during perimenopause
1. Greek Yogurt
Packed with protein and calcium to help support muscles and bones.
2. Lentils & Beans
Rich in fibre, protein and plant compounds that may help support hormone health.
3. Oily Fish
Salmon, sardines and trout provide omega-3 fats that support heart and brain health.
4. Flaxseed
A source of phytoestrogen and fibre. Sprinkle ground flaxseed over cereal or yoghurt.
5. Leafy greens
Spinach, kale and broccoli provide calcium, vitamin K and other nutrients important for bone health.
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Proudly 100% Australian made and owned, Bio Island has been championing family health from pregnancy, infancy and beyond for close to two decades. We are committed to providing quality, evidence based nutritional solutions for every member of your family.
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