Perimenopause: friend or foe?

Clinical nutritionist, founder of Odi, and powerhouse mama of four Gina Urlich, shares how perimenopause is the midlife upgrade you didn’t know you needed.

If you’ve ever found yourself staring into the fridge wondering why you’re there, waking up at 3 a.m. hot and sweaty, or feeling like your patience has been set to factory reset (as in, non-existent), then congratulations, you may be in perimenopause!

But don’t panic. This is not some cruel trick of nature; it’s simply your body navigating its next chapter. And like any good plot twist, there’s a way to make it work in your favour, especially when armed with the right nutritional and lifestyle strategies.

WHAT IS PERIMENOPAUSE?

Perimenopause is the transition leading up to menopause, the grand finale of your reproductive years. It can start as early as your late 30s but more commonly begins in your 40s, lasting anywhere from a few years to over a decade (yes, really). Officially, menopause is declared when you haven’t had a period for 12 consecutive months, but perimenopause is where all the action happens – fluctuating hormones, unpredictable cycles, and symptoms that can range from mildly annoying to downright disruptive.

At the heart of perimenopause is the gradual decline of estrogen and progesterone, two key reproductive hormones. These fluctuations affect everything from mood to metabolism, and no two women experience perimenopause the same way. Some sail through with a few hot flashes while others find themselves grappling with anxiety, weight gain, and an unsettling affinity for elastic waistbands.

WHEN DOES PERIMENOPAUSE START?

While the average age for menopause is 50, perimenopause can start up to a decade before that. That means if you’re in your late 30s or early 40s and feeling off, it’s not in your head. The first signs are often subtle – shorter or longer menstrual cycles, heavier or lighter periods, and a general feeling of “why do I feel like I’ve been hit by a hormonal truck?”

LIFESTYLE FACTORS THAT INFLUENCE PERIMENOPAUSE SYMPTOMS

The good news? While you can’t stop perimenopause, you can significantly influence how it affects you. Your lifestyle choices play a massive role in symptom severity, and this is where clinical nutrition comes into play.
Let’s dive into the key players...

NUTRITION: FUELLING YOUR BODY FOR BALANCE

Your diet can either be your greatest ally or your worst enemy during perimenopause. Here’s what makes
the biggest impact:

+  Protein power: with age, muscle mass naturally declines, and estrogen’s exit speeds up the process. Prioritising high-quality protein (think meats, fish, eggs, legumes, and dairy) helps maintain muscle and stabilises blood sugar, which is key for managing those 'hangry' mood swings.

+  Healthy fats: omega-3 fatty acids found in salmon, walnuts, and flaxseeds can help combat inflammation and support brain health. Given that mood disturbances are common in perimenopause, these fats are non-negotiable.

+  Fiber fix: hormonal fluctuations can slow digestion, leading to bloating and constipation. Whole grains, fruits, vegetables and fermented foods support gut health and help with estrogen metabolism.

+  Phytoestrogens: found in foods like flaxseeds, soy, and chickpeas, these plant-based compounds mimic estrogen in the body and can help ease symptoms like hot flashes and night sweats.

+  Magnesium and calcium: the hormonal rollercoaster of perimenopause can impact bone health. Leafy greens, nuts, seeds, and dairy support bone density and also aid in relaxation, helping with sleep struggles. These can be supplemented too.

BLOOD SUGAR CONTROL (THE SECRET WEAPON AGAINST MOOD SWINGS)

Perimenopausal women often experience insulin resistance, meaning blood sugar spikes and crashes are more dramatic. This can lead to energy dips, sugar cravings, and weight gain, especially around the midsection. The fix? Balanced meals with protein, fiber, and healthy fats to keep blood sugar steady and cravings in check.

SLEEP: YOUR NIGHTLY HORMONE RESET

Ah, sleep. The elusive unicorn of perimenopause. Estrogen and progesterone help regulate sleep cycles, so when they fluctuate, so does your ability to stay asleep. Strategies that help:

+  Reduce caffeine and alcohol intake

+  Stop screen-time an hour before bed

+  Prioritise magnesium-rich foods or supplements for relaxation

+  Practice stress-reducing habits like meditation or deep breathing

EXERCISE: MOVE IT OR LOSE IT (LITERALLY)

Physical activity is another non-negotiable during perimenopause. Strength training preserves muscle mass and bone density, while cardio supports heart health and mood regulation. And don’t forget the power of lower-intensity movement like yoga or walking, these can work wonders for stress management.

STRESS: THE SILENT SYMPTOM AGGRAVATOR

Cortisol, the body’s primary stress hormone, does not play well with perimenopause. Chronic stress worsens symptoms like weight gain, sleep disruption, and mood swings. Prioritising self-care, mindfulness, and joy is not indulgent, it’s essential.

PERIMENOPAUSE AND THE MODERN MUM: A UNIQUE CHALLENGE

For many women, perimenopause coincides with one of the busiest times in life – raising kids, managing careers, and juggling a never-ending to-do list. Add hormonal chaos to the mix, and it’s no wonder many women feel like they’re running on fumes.

+  Fatigue meets responsibility: You’re exhausted, but there’s no pause button on parenting

+  Mental load overload: brain fog and forgetfulness can make an already heavy mental load feel crushing

+  Emotional turbulence: mood swings + children’s meltdowns = an emotional pressure cooker

SO, WHAT'S THE SOLUTION?

Boundaries, support systems, and ruthless prioritisation of self-care. It’s easy to put yourself last, but fuelling your body properly, getting adequate sleep, and moving daily will make you a better, more present parent.

FINAL THOUGHTS: EMBRACING THE CHANGE

Perimenopause is not a malfunction, it’s a transition. And while it comes with challenges, it also presents an opportunity to double down on self-care and health optimisation. By focusing on nutrition, movement, stress management, and sleep, you can turn this hormonal plot twist into a well-managed, empowering chapter of life.

More importantly, this phase of life is a time of stepping into a deeper sense of self. Women in perimenopause are often more grounded in who they are, what they want, and what truly matters. It’s a time of wisdom, confidence, and unapologetic self-prioritisation.

So, the next time you find yourself wide awake at 3 a.m. or inexplicably emotional over a laundry detergent commercial, remember, you’re not alone. Your body is just rewriting the script, and with the right support, you can walk through this transition feeling stronger, healthier, and more in control than ever. Welcome to the next level, ladies. You’ve got this.

Gina is the founder and owner of successful clinic and online platform @Gina.Urlich, founder of odinutrition.com, and mum of four. Gina holds a BHSc in Nutritional Medicine and has a background in nursing. To work with Gina and her team visit ginaurlich.co.nz.