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Going through Perimenopause
or Menopause?

Perimenopause and menopause are natural life stages—but they can bring unexpected physical and emotional changes. From weight gain and hot flushes to mood swings, fatigue, and disrupted sleep, this transition often impacts daily life and well-being.

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What Is Perimenopause and Menopause?

Perimenopause is the transition phase leading up to menopause, when hormone levels—especially estrogen and progesterone—begin to fluctuate.

Menopause is officially reached after 12 consecutive months without a period, usually occurring between ages 45 and 55.

These hormonal shifts can affect metabolism, bone health, mood, heart health, and more—making nutrition a key part of your care plan.

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How We Support You Through the Transition

We offer personalised, evidence-based guidance to help you manage symptoms and protect your long-term health.

➡ Manage weight changes and metabolic shifts

➡ Reduce the frequency and severity of hot flushes and night sweats

➡ Improve sleep quality and energy levels

➡ Support bone health and prevent osteoporosis

➡ Balance blood sugar and reduce cravings

➡ Support mood, focus, and mental clarity

➡ Promote heart health and reduce cholesterol levels

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Nutrition Strategies for Hormonal Balance

Plant-based phytoestrogens

Foods like soy, flaxseeds, and legumes may help ease symptoms by gently supporting estrogen levels.

Calcium and vitamin D

Crucial for protecting bone health during and after menopause.

Omega-3 fatty acids

Help reduce inflammation and support mood, brain, and heart health.

Protein-rich foods

Help maintain muscle mass and support metabolism.

Whole foods approach

Minimising ultra-processed foods, refined sugars, and alcohol can improve energy, digestion, and hormonal balance.