Welcome back to our Thrive After 45 series. We’ve been talking this month what every women should know about Perimenopause and Menopause and understanding what’s going on in your body. In part 1 we did a deep dive into symptoms. In part 2 we focused on what’s one of the most visible changes in Perimenopausal women – your skin – and what you can do about that. Today we’re diving into one of my favorite topics — how food and lifestyle can truly help you balance your hormones and feel like yourself again in Perimenopause and Menopause.
If you’ve been struggling with hot flashes, mood swings, stubborn belly weight, or those 3 A.M. wake-ups, stay with me, because we’re talking about practical ways to nourish your body, calm your hormones, and thrive through this season of life.
Why Food Matters for Hormones
You’ve probably heard the saying, ‘You are what you eat,’ but when it comes to perimenopause and menopause, it’s even more true. Because what you eat literally affects your hormone production and detoxification.
Your hormones are built from nutrients, proteins, healthy fats, complex carbs, vitamins, and minerals. When we nourish our bodies with whole, real foods, our hormones have the raw materials they need to stay balanced.
But when we fill up on processed foods, sugar, caffeine, and alcohol, those foods create stress and inflammation in the body. And what happens when stress and inflammation is high most of the time in your body? Cortisol rises which can trigger more hot flashes, poor sleep, high blood sugar, and irritability.
So let’s talk about some simple swaps that make a big difference.
Swap Processed Carbs for Protein and Healthy Fats
Cereal, granola bars, and muffins may seem like easy breakfast choices, but they cause blood sugar spikes, followed by an energy crash a few hours later.
✨ Swap sugary snacks for a handful of almonds and berries plus dairy-free yogurt or Greek yogurt (if you tolerate dairy).
✨ Swap your morning cereal for a protein-rich breakfast. Think meat, eggs, avocado, and leafy greens which will balance insulin, keep energy steady, and keep you full longer. Eggs or meat plus a smoothie made from a scoop or two of collagen or protein powder with berries is a filling and nourishing meal.
✨ Add in cruciferous veggies like broccoli, cauliflower, and cabbage because they help your body detox excess estrogen naturally. Now if you have any digestive issues like IBS or IBD, you may not tolerate these. You can try to gradually add a tablespoon at a time to your smoothie or soups. Then slowly increase them as tolerated.
✨ Use olive oil, avocado oil, and wild-caught salmon for healthy fats that help reduce inflammation and dryness, including in your skin!
Swap Sugary Snacks for Fiber and Phytonutrients
Hormone balance depends on how well your body detoxifies — and that means keeping digestion regular and inflammation low.
Trade processed snacks for colorful, high-fiber foods full of antioxidants that help remove excess estrogen, calm inflammation, and balance blood sugar levels.
- Choose berries instead of cookies for dessert or a snack.
- Snack on veggies, almonds, or pumpkin seeds.
- Add frozen cauliflower to a smoothie for nutrition and fiber. It adds a fullness to your smoothie and you won’t even taste it. Here’s a delicous Tropical Smoothie. And click here for a yummy Pink Drink. Both will keep you full while providing you fuel and energy and more nutrition than a pastry or bagel!
I actually share several of these ideas inside my Thrive After 45 one-on-one coaching program.
Swap Sodas and Lattes for Hydration That Heals
Caffeine and sugary drinks can raise cortisol and interfere with sleep. Try replacing them with nourishing hydration such as
- Water with cucumber or lemon or herbs adds flavor and nutrition
- Herbal teas like chamomile or peppermint
- A magnesium-rich mocktail before bed (sparkling water + tart cherry juice + a pinch of sea salt)
- Replace store-bought packs of hot cocoa with healthier versions. Click here for my Healthy Hot Cocoa.
- Instead of sugary, high calorie lattes at your local coffee shop, make yours at home. Here’s my Pumpkin Spice Latte that has collagen, protein, healthy fats, vitamins, and minerals. Plus, it’s delicious and a lot cheaper!
Hydrate, hydrate, hydrate. Water helps flush out toxins and supports every hormone pathway in your body. You’ll wake up feeling more refreshed, and your nervous system will be calmer.
Swap “Diet” Mentality for Faith and Nourishment
The world teaches us to count calories or carbs, but your midlife body is asking you for grace, not guilt. This is the perfect time to nourish your body and mind, but also not obsess over eating. Before eating, take a minute to pause, breathe, and thank God. This will help you be calm which will help you digest your food better.
Remember, it’s all about creating patterns and habits that remind your body and mind: You’re safe. You’re cared for. You can thrive. You can absolutely support your hormones naturally using faith, food, and lifestyle habits that bring your body back into balance.
Thriving in perimenopause and menopause isn’t about perfection. It’s about giving your body grace, nourishment, and faith-filled care each day.
Leah Cheshire with Nurturing Your Life is a National Board Certified Health and Wellness Coach who helps women after 40 thrive physically, mentally, emotionally, and spiritually. She’s helped many women who have night sweats, fatigue, weight gain, brain fog, joint pains, digestive issues decrease symptoms and figure out how to help themselves be all God wants them to be. She’d love to help you, too. You can schedule a free 20-minute consult by clicking here.
Disclaimer: This information is provided for educational purposes only and is not intended to be used as medical advice. Check with your own health practitioner before beginning any nutritional or lifestyle modifications.
