26/02/2026
Is it perimenopause, or is it just me?
If you are eating the same as always, but your body feels different – it’s not a lack of willpower.
Hormone changes in perimenopause (especially declining oestrogen) can affect appetite, energy, sleep, mood and body composition – and increase the risk of muscle and bone loss over time.
And because this stage of life is often already so busy and demanding, trying to change everything at once just adds more stress…
So, these are my top 3 things to start with to protect your long-term health in perimenopause:
1. Have protein at each main meal when you can (protect muscle and help manage appetite).
2. Eat more calcium rich foods (to maintain bone health). Adding a dairy based snack like yoghurt can be a quick win as this is an excellent source of protein AND calcium.
3. Regular strength training is one of the best things you can do to support bone and muscle growth. Exercise also boosts metabolism, energy, mood and sleep so it can really help minimise the distressing symptoms of perimenopause. You don’t need fancy equipment - body weight exercises like squats, lunges, wall push ups, glute bridges and plank count.
I know how stressful life is - start small, such as adding protein to one meal a week, to build your confidence with making changes. It’s not about perfection, some days you just won’t feel like it and that’s ok.
I’ll break all these (and more tips) down in detail in future posts,
You’ve got this ❤️
Lizzie Edwards
Accredited Practising Dietitian now @ Flex
NB This is general nutrition information and may not suit everyone. For personalised advice, speak with an Accredited Practising Dietitian or your healthcare team.
