Perimenopause (the transition years in the lead-up to menopause. Menopause being a point in time when you haven't had a period in 12 months) can be a time of our lives when we're the most confident we've ever been. But.... and we don't need to tell can also bring with it a whole host of miserable symptoms that impact drastically on our daily lives.

But fear not! There are things we can do that can reduce the severity of those symptoms if not, see them disappear altogether.


There are daily foods you can incorporate into your diet that might just help ease those perimenopause symptoms and make this journey a little smoother. So, let's dive in and discover the wholefoods that can be your secret weapons!

The Mighty Avocado

This green wonder fruit is not only delicious but also packed with healthy fats that can help balance those fluctuating hormones. Plus, avocados are rich in potassium, vitamin E, and B vitamins, which can give you an energy boost and support your overall well-being. Whether you smash it on toast or whip up a creamy guacamole, avocados are your new best friends in peri!

The Humble Flaxseed

These tiny seeds are bursting with omega-3 fatty acids and lignans, which have been shown to help alleviate hot flashes and night sweats. Sprinkle some flaxseeds over your morning cereal or mix them into a smoothie for a nutty and nutritious twist.

Luverly Leafy Greens

Spinach, kale, and broccoli are not only vibrant and colourful, but they're also packed with essential vitamins and minerals. These greens are particularly rich in calcium, which can help combat bone loss that often occurs during perimenopause. So, whip up a refreshing salad or sauté them as a side dish, and your bones will thank you!

Powerful Pineapple

This juicy fruit is not just a tropical vacation in a bite; it's also a great source of bromelain, an enzyme that may help alleviate mood swings and reduce inflammation. So, grab some pineapple and let its natural sweetness put a smile on your face.

Fabby Fermented Foods

Let's not forget about the magical world of fermented foods. Foods like yogurt, sauerkraut, and kimchi are rich in probiotics, which can support a healthy gut microbiome. This is important because hormonal imbalances during perimenopause can sometimes wreak havoc on your digestion. By adding some fermented foods to your diet, you can keep your gut happy and your hormones in check.

Super Soy Squad

Soy milk, soy beans, edamame, miso, tofu, and tempeh. These soy-based heroes are rich in nutrients like protein, fibre, and healthy fats. But what really sets them apart is their secret weapon called isoflavones. These clever compounds have been known to mimic estrogen in the body, helping to balance out those pesky hormones. Studies have shown that they can reduce hot flushes and night sweats, and hello to a smoother ride through perimenopause. So go on, sip on soy milk, snack on edamame, and whip up a tofu stir-fry. Your taste buds and your hormones will be doing a happy dance. *Important to note that we would suggest Certified Organic Soy products only as soy is one of the most genetically modified crops on the planet. This way you can avoid any chemicals and GMOs.

Eggcellent Eggs

Nature's little powerhouses. These versatile beauties are chock-full of essential nutrients like protein, vitamins, and minerals. But what makes them extra special for perimenopausal women is their high choline content. Choline is a real brain booster and can help keep your noggin sharp and focused. So whip up some scrambled eggs or savour a delicious omelette to start your day off right.

Beaut Berry Brigade

Blueberries, strawberries, raspberries, you name it! These little bursts of sweetness are not only delish but also packed with antioxidants, fibre, and vitamins. They're like little superheroes fighting off inflammation, supporting heart health, and giving your immune system a boost. Whether you toss 'em in your morning cereal, blend 'em into a smoothie, or enjoy 'em straight out of the punnet, berries are a guilt-free treat that'll make your body sing.

Functional Cuppas that Reduce Perimenopause Symptoms

SheBANG!'s Peri Chai Latte, Peri Hot Choccy and Peri Protein POWder are created by our perimenopausal Clinical Nutritionist to reduce perimenopause symptoms.

The SheBANG! Peri Chai Latte is loaded with magnesium glycinate for improving sleep, reducing night sweats, hot flushes, mood swings, anxiety, migraines and bloating.

Collagen to help boost gut health, preserve youthful hair, skin and nails.

More information here.

The SheBANG! Peri Hot Choccy is plant-based and vegan friendly.  Loaded too with magnesium glycinate for a great night sleep, reducing night sweats, hot flushes, mood swings, anxiety, migraines and bloating.  Also added hops, an adaptogen to help the body cope with stressors and targeting a really good night sleep.

80% Belgian Cacao provides added soothing magnesium.

More information here.

The SheBANG! Peri Protein POWder

Developed specifically for perimenopause, our Peri Protein POWder Vanilla blend with adaptogen KSM-66 Ashwagandha is a plant-powered, high-protein blend to support your body and brain.

Loaded with complete, plant-based protein with KSM-66 Ashwagandha, this blend will help improve cognitive function, reduce stress, improve sleep, reduce sugar cravings, improve physical performance and metabolism.

More information here.

Omega-3 Dream Team

Think salmon, walnuts, chia seeds, and flaxseeds. These power-packed foods are like a surf 'n' turf for your health. Loaded with omega-3 fatty acids, they can help reduce inflammation, support heart health, and even give your brain a little extra love. So reel in some salmon for dinner, sprinkle those walnuts on your salad, or throw some chia seeds into your morning yogurt. Your body will be doing a happy dance, and you'll be ready to take on the world.

Remember, ladies, incorporating these daily foods into your diet is just one piece of the perimenopause puzzle. It's essential to maintain a healthy lifestyle, get regular movement happening, and listen to your unique body's needs. And, of course, consult with your healthcare provider for personalised advice and guidance.

So there you have it – a bunch of tasty foods that can be your allies in the battle against perimenopause symptoms. Enjoy your journey, embrace the changes, and keep nourishing your body with these delicious wholefoods. Cheers to a vibrant and empowered you!

July 14, 2023 — Angela Greely

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