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Let’s talk about a season of change that often arrives without much warning: perimenopause and menopause. While this time of life is completely natural, it can come with a slew of symptoms that may leave you feeling like a stranger in your own body. But here's the good news—through intentional nutrition and lifestyle choices, you can thrive during this transition. And yes, Nourish’d is here to help every step of the way.
🌀 What’s Happening in the Body?
Perimenopause typically begins in your 40s. It's marked by hormonal shifts—particularly a drop in oestrogen and progesterone—which affect everything from your metabolism to your mood. By the time you reach menopause (around 50), your periods have stopped for 12 months, and your hormone levels have significantly declined.
Some common symptoms during perimenopause and menopause include:
- Weight gain (especially around the middle)
- Blood sugar fluctuations, insulin resistance & increased risk of type 2 diabetes
- Elevated cholesterol & increased risk of heart disease
- Hot flushes and night sweats
- Headaches and joint pain
- Loss of muscle mass (sarcopenia) & bone density (osteoporosis)
Sound familiar? You’re not alone—and your food choices can make a huge difference.
🍽️ Nutrition to the Rescue
Nutrition during this stage is about balance, nourishment, and consistency. Here’s what matters most:
✅ Prioritise Protein
To support muscle mass and metabolism, aim for 25g+ of protein per meal. Protein also helps manage hunger and stabilise blood sugar levels.
💡 Nourish’d Picks:
Our meals like Lemon Pepper Chicken and Burrito Bowl offer protein-rich options that make hitting your targets easy.
✅ Embrace Healthy Fats
Incorporating nuts, seeds, extra virgin olive oil, and oily fish daily helps support heart health and manage blood sugar.
💡 Nourish’d Picks:
Try our Savoury Mince with Baba Ganoush o get your dose of healthy fats without the guesswork.
✅ Fibre Up & Keep it Low GI
Eating 5+ serves of vegetables per day and spreading low GI, high-fibre carbs across meals supports blood sugar control and keeps energy steady.
💡 Nourish’d Picks:
Our Chicken Katsu Curry with Cauliflower Rice is loaded with fibre-rich veggies
✅ Calcium & Vitamin D
To support bone health, include foods rich in calcium and vitamin D.
💡 Nourish’d Picks:
Our Eggy Bites feature calcium and vitamin D rich ingredients like eggs, cheese, and dairy
✅ Consider Creatine
While not always on the radar, creatine (5g/day) is showing promise in supporting bone mineral density, muscle mass, cognition, and mood in menopausal women. You can supplement separately, but we’re working on incorporating it into future Nourish’d product offerings—watch this space!
🎯 Managing Calories Without Deprivation
As metabolism slows, energy requirements drop. A modest reduction of 500–700 calories per day (from your current intake) can help manage weight gain—but this doesn’t mean going hungry.
Nourish’d meals are portioned with purpose. We focus on whole foods, smart portions, and no refined sugars or preservatives, so you can enjoy meals that feel indulgent and nourishing.
💖 Final Thoughts from Katie
Perimenopause and menopause don’t have to be something you “just get through.” With the right support—nutritional and emotional—you can feel strong, energised, and empowered in this next phase of life.
Let Nourish’d take one thing off your plate (pun intended). Our rotating menu of 60+ gluten-free, whole-food meals is crafted to support women’s health—at every stage.
Here’s to thriving through change, one delicious bite at a time.
