Goal: Support stable hormones, reduce inflammation, and maintain muscle and metabolic health.

Eat mostly whole, minimally processed plant foods: fruit, vegetables, legumes, whole grains, nuts, seeds.

Include protein with each meal — aim for ~1.2–1.6 g/kg/day (e.g. tofu, tempeh, lentils, fish, eggs, Greek yogurt).

Prioritise healthy fats: olive oil, avocado, walnuts, flaxseed.

Limit alcohol (ideally <3–4 drinks/week) — it worsens hot flushes, sleep, and breast cancer risk.

Stay hydrated: 1.5–2L/day, more with exercise.

Goal: Preserve muscle, bone density, and mood.

Strength training: 2–3x/week (major muscle groups).

Aerobic exercise: 150+ min/week of moderate activity or 75 min vigorous (walking, cycling, swimming, running).

Flexibility & balance: yoga or Pilates 1–2x/week.

Move daily: break up sitting every hour.

Exercise is the best anti-ageing and anti-anxiety medicine!

Goal: Improve restorative rest and manage hormonal fluctuations.

Maintain a consistent sleep-wake schedule.

Avoid caffeine after midday and alcohol near bedtime.

Create a cool, dark, tech-free sleep environment.

Try a short NSDR or mindfulness practice if waking at night.

Aim for 7–9 hours of quality sleep.

Goal: Reduce cortisol, improve emotional regulation, and enhance hormonal stability.

Practice daily stress release: mindfulness, meditation, breathing, journaling, prayer, or time in nature.

Mind-body practices like yoga, tai chi, or qigong can improve vasomotor symptoms and mood.

Prioritise social connection: emotional support and shared laughter buffer stress hormones.

Reframe the transition: perimenopause is a recalibration, not a decline — self-compassion matters.

Consider short daily rituals (morning walk, gratitude reflection) to signal calm and control.

Use supplements only when clinically indicated or to correct deficiencies confirmed by testing.

Vitamin D: Supports bone and immune health — aim for serum 25(OH)D levels in the optimal range.

Calcium: Prioritise dietary sources (leafy greens, tofu, fortified plant milks); supplement if intake <1000 mg/day.

Omega-3 (EPA/DHA): May reduce inflammation, support mood, and benefit cardiovascular health.

Magnesium: Can assist with sleep and muscle relaxation.

Avoid unproven “hormone-balancing” supplements — many lack evidence and may interact with medications.

Alcohol

Alcohol increases vasomotor symptoms, disrupts sleep, and contributes to weight gain and mood fluctuations.

Even small amounts are linked with an increased breast cancer risk, due to alcohol’s effect on estrogen metabolism.

If consumed, limit to no more than one standard drink occasionally, and aim for alcohol-free days each week.

Many women report better energy, mood, and sleep with minimal or no alcohol during this transition.