Sports dietitian and personal trainer Kerri Major on how best to nourish your body through perimenopause and beyond

Go back to basics

Think about how you’re building your plate, making sure that there’s a source of complex carbohydrates for steady energy release, protein to support tissue repair, fruit or veggies and a healthy source of fats where possible.

Introduce protein as snacks to stay fuelled throughout the day

Greek yoghurt, cottage cheese with crispbreads and edamame beans are all great starter suggestions.

Embrace resistance training

This could be body-weight exercises such as sit-ups or squats, followed by dumbbell or kettlebell weights. It’ll help your muscles get stronger over time and also support joint health, especially when you reach perimenopause.

Aim for three portions of dairy or calcium-fortified alternatives daily to sustain bone health.

When we hit 35 and particularly after perimenopause when estrogen levels fall, we start to lose calcium from our bones, which can increase our risk of osteoporosis. 

Take a 10 microgram vitamin D supplement during the autumn and winter months

We get small amounts of vitamin D from food like oily fish and mushrooms, but most people struggle to get enough, and it’s crucial for bone health.

Keep your gut microbiome healthy

Get started by adding a variety of plants to your diet so your gut bacteria can thrive. Aim for around 30 different plants a week – this could include fruit and veg, pulses, wholegrains and herbs and spices.

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Opt for unsaturated fats

We can lower our risk of heart disease by cooking with plant-based oils, and adding more nuts and seeds to our diet, as well as lots of fibre.

Eat simple carbohydrates pre-workout to support energy levels and performance

Complex carbs are ideal at mealtimes, but snacks like a cereal bar, crumpet or raisin toast are great for a quicker release of energy before training.

Make sure you’re eating regularly

We only have so much control over hormonal changes, but if you’re leaving large periods between meals, it’s going to affect your mood.

If you’re craving something sweet, honour it

Reflect on your last meal and what might have been missing, as we tend to reach for sugar when we need more fuel. Then if you want a piece of chocolate, enjoy it, eat it mindfully or try pairing it up with a piece of fruit.

Kerri’s book, The Dietitian Kitchen: Nutrition for a Healthy, Strong, & Happy You, is out now