Navigating perimenopause can feel like a rollercoaster—it’s a time of change when your hormones start shifting, and your body begins to adapt to life’s next chapter. For many women, this phase brings challenges like mood swings, weight changes, and dips in energy. But here’s the good news: adopting the proper diet and exercise plan can help you manage these changes and keep you feeling like the best version of yourself.

Let’s dive into some easy, practical strategies to nourish your body and stay active during this crucial life stage.

Your Diet: It’s Time for a Nutritional Tune-Up! The food you eat plays a massive role in how you feel during perimenopause. Here are some tips to keep in mind when creating your meal plan:

Protein Is Your Best Friend muscle mass can decline as you age, but protein-rich foods can help maintain it. Think lean meats like chicken, fish, and turkey, or plant-based options like lentils, tofu, and quinoa. Bonus: Protein also keeps you full longer, which can help with weight management.

Healthy Fats Are a Must Don’t be afraid of fats—at least the good ones! Omega-3 fatty acids in foods like salmon, walnuts, and flaxseeds can help reduce inflammation and improve mood.

Bone Health Is Key Your bones need extra love right now, so load up on calcium-rich foods like yogurt, cheese, and leafy greens. Pair them with vitamin D (found in salmon, eggs, and fortified foods) to maximize absorption.

Whole Grains for Energy Switch out white rice and bread for whole-grain versions. These complex carbs provide steady energy and keep your blood sugar in check.

The Magic of Phytoestrogens Foods like soy products and flaxseeds contain plant-based estrogens that mimic the hormone and help balance your levels. This can be a game-changer for managing symptoms.

Watch the Sugar and Salt Cut back on processed foods loaded with sugar and salt. These can worsen bloating, fatigue, and mood swings.