Nourish and Move: Empowering Perimenopausal Women Through Nutrition and Exercise
May 26, 2025
Perimenopause is a powerful, transformative chapter in a woman’s life, but it can also bring unwelcome changes like weight gain, bone loss, fatigue, mood swings, and hormonal fluctuations. The good news? Through intentional nutrition, movement, and mindful practices like intermittent fasting, women can not only manage symptoms but thrive during this stage.
Understanding the Changes
Perimenopause typically begins in a woman’s 40s but can start as early as the late 30s. During this time, estrogen levels fluctuate dramatically, impacting everything from metabolism to mood. One crucial concern is bone health: women can lose up to 10% of their bone mass in the first five years after menopause due to declining estrogen levels. (National Osteoporosis Foundation)
Additionally, muscle mass naturally declines with age, leading to a 3–8% reduction in muscle mass per decade after the age of 30, which can accelerate without intervention. This muscle loss not only impacts strength but also metabolic rate, making it easier to gain fat and harder to maintain energy.
The Power of Movement
Weight-bearing and resistance exercises are vital for counteracting bone density loss and preserving muscle mass. Activities such as strength training, yoga, pilates, brisk walking, and even dancing stimulate the bones to retain their strength and density.
Solutions to Incorporate:
Strength Training: 2–3 sessions per week focusing on major muscle groups.
Bodyweight Exercises: Squats, lunges, planks, and push-ups are excellent and require no equipment.
Yoga and Balance Work: Helps with flexibility, stability, and injury prevention.
Daily Movement: Simple habits like taking the stairs, walking meetings, or short stretch breaks add up.
The Role of Nutrition
Nutrition becomes a non-negotiable during perimenopause. A diet rich in essential nutrients can help stabilize hormones, support bone health, and maintain a healthy weight.
Key Nutrients to Focus On:
Calcium and Vitamin D: Crucial for bone health. Sources include leafy greens (kale, collard greens), almonds, sardines, and fortified plant milks.
Magnesium: Helps with sleep, mood, and bone strength. Found in pumpkin seeds, spinach, and dark chocolate.
Omega-3 Fatty Acids: Anti-inflammatory and supports brain and heart health. Sources include wild salmon, chia seeds, and walnuts.
Protein: Essential for preserving muscle mass. Aim for 20–30 grams per meal from sources like organic eggs, legumes, and plant-based proteins.
Whole, minimally processed foods like berries, cruciferous vegetables, avocados, and fermented foods (like sauerkraut and kimchi) also support hormone balance and gut health, which are critical in this phase.
Intermittent Fasting: A Gentle Approach
Light intermittent fasting, such as a 12- to 14-hour overnight fast, can offer powerful benefits without stressing the body. Studies show intermittent fasting can:
- Improve insulin sensitivity
- Support healthy weight management
- Reduce inflammation
- Promote cellular repair processes (autophagy)
Gentle fasting allows the body to rest, heal, and regulate blood sugar levels, all of which can ease perimenopausal symptoms like brain fog and fatigue. Thriving, Not Just Surviving
Perimenopause doesn’t have to feel like an uphill battle. With the right combination of movement, mindful nutrition, and simple fasting practices, women can feel stronger, more vibrant, and empowered. It’s about nourishing your body deeply and moving it intentionally — creating a foundation of strength, resilience, and vitality for the years to come.
