Nutrition during the perimenopause - how to nourish your body with smart choices
Why nutrition is changing now
As oestrogen levels fall, your metabolism changes: energy requirements decrease, while nutrient requirements remain the same or increase.
Muscle mass decreases more easily with age - protein becomes more important. Store - Shape Up
More fat ends up in the abdominal region and visceral fat can promote inflammatory processes.
Digestion, bone health and hormone balance now need more targeted nutrients.
Your 5 pillars for a hormone-friendly diet
So that you feel strong, defined and well nourished - not because of diet, but because of quality.
Goal: Maintain muscles, keep metabolism stable.
Recommended: 1.2-1.6 g protein per kg body weight per day. Store - Shape Up
Good sources: Fish, lean meat, eggs, Greek yogurt, legumes, soy.
2. plant-based & wholesome
Focus on vegetables, fruit, wholegrains and pulses - this supports digestion, hormone balance and energy.
Recommendation: At least 500 g vegetables/fruit per day & approx. 30 g fiber.
Whole grains instead of white flour, colorful variety instead of uniform porridge.
3. healthy fats & omega-3
These support the heart, blood vessels and brain - and have an anti-inflammatory effect.
Recommended: High-fat fish, linseed oil, walnut oil, olive oil.
Limit: highly processed foods, lots of saturated fatty acids, sugar.
4. intelligent carbohydrates & portions
Energy requirements are decreasing - but quality counts more than ever. use carbohydrates around training - e.g. wholegrain rice, quinoa, sweet potato.
Avoid: white flour products, sugary foods, soft drinks - they promote fat accumulation and inflammation.
5. fluids, micronutrients & everyday life
Drinking: The feeling of thirst decreases with increasing age - make sure you drink enough water or unsweetened drinks.
Micronutrients: calcium, vitamin D, magnesium - for bones + muscles.
Herbs, spices, variety: nutrition today needs more than just counting calories.
Quick plan for your everyday life
So that you can get started right away - a simple example for one day:
Breakfast: Greek yogurt with almonds, berries
Snack: Protein shake
Lunch: Roasted salmon or chickpea bowl with quinoa + vegetables + olive oil
Snack: Hummus with vegetable sticks
Evening: Omelette + steamed vegetables + wholemeal bread
Plenty of water throughout the day, even if you're not thirsty
Why it makes your training even better
If you work with this diet - in combination with your training (bottom, stomach, core) - then the environment is right:
Your body has the building blocks to build and maintain muscle.
The metabolism functions more stably.
You become more defined, not more tired.
Complaints such as bloating, mood swings or a drop in performance become less frequent.
Conclusion
The menopause is not a stop sign. It's a new start - with a diet that consciously strengthens and defines you and supports your system. As a trainer with a focus on women and a match between training and lifestyle, you have a strong profile here: not just training, but holistic.