Simple Nutrition Strategies for More Energy and Balance By Karin “Kaz” Littleton
One minute, you’re feeling fine. The next, you’re dealing with brain fog, mood swings or energy crashes that make you feel like you’re losing your mind.
Sound familiar? I know, because I’ve been there.
Even as a nutritionist, it took me a while to realise what was happening. I wasn’t experiencing the typical hot flushes. Instead, I had unexpected bursts of anger, frustration and joint aches that didn’t make sense.
At first, I thought I was just stressed or not exercising enough. I kept searching for reasons, was it my workload? My routine? Something I ate? It wasn’t until I connected the dots that I realised I wasn’t just off, I was in perimenopause.
And here’s the tricky part: these symptoms creep up so gradually that you might not realise what’s happening.
Many women, me included, spend months (or years!) thinking they’re just burnt out, not sleeping well or even going a little crazy. But what’s really happening is a hormonal shift that affects everything from mood to metabolism.
Managing these changes can feel overwhelming, and the idea of overhauling your entire diet might seem impossible. But here’s the truth: small, sustainable shifts are far more effective than drastic changes.
Did you know? Menopause isn’t a phase, it’s just one day. It’s the day that marks 12 months since your last period. Everything before that is perimenopause and everything after is post-menopause.
The Role of Nutrition
Here are some of the most effective nutrition strategies for navigating perimenopause and menopause.
1. Prioritise Protein in Every Meal
Protein helps maintain muscle mass (which naturally declines with age), stabilise energy and prevent cravings.
Include eggs, yoghurt, chicken, fish, tofu or legumes throughout the day.
Add plant-based proteins like beans, lentils and quinoa for extra fibre and protein.
Many clients who balance protein intake throughout the day report more stable energy and fewer cravings.
2. Eat a Plant-Rich, Fibre-Focused Diet
Eating a variety of vegetables and plant-based foods, supports gut health, hormone balance and digestion while providing gut loving fibre.
Aim for at least 5 serves of vegetables per day (1 serve = ½ cup cooked veg or 1 cup leafy greens).
Include whole grains, legumes, nuts and seeds for extra fibre and nutrients.
Simple swaps, like adding spinach to eggs or lentils to soup, can help increase fibre without extra effort.
3. Ensure Adequate Calcium and Vitamin D
Declining oestrogen levels can impact bone density, increasing the risk of osteoporosis.
Include dairy, fortified plant-based milks, leafy greens and almonds in your diet.
Get natural vitamin D from sunlight or consider supplementation (speak to your healthcare provider).
A quick 15-minute morning walk gives you both vitamin D and movement, a great way to start the day!
4. Incorporate Healthy Fats
Healthy fats support hormone production, brain function and heart health.
Choose avocados, nuts, seeds, olive oil and fatty fish like salmon.
Add flaxseeds and walnuts for an extra omega-3 boost.
5. Reduce Processed Foods and Sugars
Processed foods and excess sugar can trigger energy crashes, weight gain and inflammation, worsening menopausal symptoms.
Swap refined carbs for whole grains like brown rice, quinoa and oats.
Choose natural sweeteners like fruit over processed sugar.
One client swapped her usual afternoon sugary snack for Greek yoghurt with berries, she found her energy stayed steady all day!
6. Stay Hydrated
Hormonal changes can affect hydration, digestion, and skin health.
Aim for 1.5–2 litres of water per day (more if you’re active or it’s hot).
Include herbal teas and water-rich foods like cucumber and watermelon.
Clients who keep a water bottle nearby find it easier to stay consistent with hydration, some even set a timer on their phone.
7. Practice Mindful Eating
Being aware of how, when and why you eat can prevent overeating, improve digestion and build a healthier relationship with food.
Eat slowly and chew thoroughly to aid digestion.
Focus on whole, nutrient-dense foods over ultra-processed snacks.
One client simply started eating without distractions (no phone or TV) and naturally ate less while feeling more satisfied.
Final Thoughts: One Small Change at a Time
Managing perimenopause and menopause symptoms doesn’t have to be overwhelming. The key is to start small and build from there.
I always encourage my clients to pick just one thing each week to focus on, whether it’s adjusting protein, adding a new vegetable or drinking more water. These small shifts add up over time and can make a huge difference in how you feel.
You don’t have to feel like your body is out of control. With the right nutrition strategies, you can support your body in ways that make this transition more manageable and even empowering.
You don’t have to just ‘get through’ this stage, you can thrive.