Perimenopause with Power : Holistic Nutrition for NZ Women to Rewrite their Menopause Story
By Jane Marshall
Jane Marshall Holistic | Certified Holisitic Nutrition Coach
Perimenopause is often painted as a phase of inevitable decline—weight gain, mood swings, night sweats, overwhelm, sore joints and a metabolism that seems to have hit the brakes. But this life stage can be a powerful time of transformation, especially when supported by holistic nutrition and personalised health strategies.
This guide offers a fresh and empowering path forward for women in Aotearoa New Zealand to rethink what is contributing to their symptoms and where they may be able to seek support in claiming control and making positive sustainable improvements.
What is Holistic Nutrition for Perimenopause?
Holistic nutrition looks at the whole person—not just calories in, calories out. It integrates your gut health, hormone balance, stress, sleep, lifestyle, social connections and genetic individuality. Perimenopause, typically starting in your 40s, is when hormonal fluctuations begin, affecting everything from your energy to your digestion and mental clarity.
Functional medicine encourages us to view symptoms not as isolated issues, but as signals of imbalance across interconnected systems. In perimenopause, this means understanding how inflammation, insulin resistance, gut health, sleep, stress, relationships and exercise, for example, influence your hormonal shifts and your experience of perimenopause.
By understanding and adjusting your whole picture, you really can take back control!
Personalised Nutrition: One-Size X Fit All
According to the UK Zoe study—one of the world’s largest nutrition science projects, including a focus on menopause —people respond very differently to the same foods.
This means that generic diet advice often fails us. Perimenopausal women especially need personalised approaches to nutrition. You may find that:
Some carbs trigger energy crashes while others fuel you.
Your microbiome (gut bacteria) may prefer more fermented foods.
Fasting may work wonders for one person and backfire for another.
NZ Tip: Try keeping a food and symptom diary for two weeks. Notice what foods boost your mood and energy, and which ones leave you feeling foggy or bloated. This is the first step toward eating for your unique biology.
2. Gut Health is Hormonal Health
Your gut microbiome helps metabolise oestrogen and regulate inflammation—two major players in perimenopause. Professor Tim Spector champions a diverse, plant-rich diet to feed your “good bugs” and promote better hormonal balance.
Aim for 30+ different plant foods per week, including:
Leafy greens (silverbeet, spinach, broccolini)
Colourful veg (kumara, carrots, beetroot)
Legumes (lentils, chickpeas, edamame)
Fermented foods (sauerkraut, miso, kefir)
Herbs & spices (kawakawa tea, horopito)
These foods nourish your gut, support detoxification, and may ease symptoms like bloating, mood swings, and sleep disturbances.
3. Blood Sugar Balance = Mood + Energy Stability
There is a link between insulin resistance and hormonal imbalance, especially as oestrogen levels start to drop. Blood sugar spikes can trigger fatigue, anxiety, and stubborn belly fat.
Support stable energy with:
Lean protein at every meal (eggs, tofu, oily fish)
Healthy fats (avocado, extra virgin olive oil, nuts, flaxseeds)
Low-GI whole carbs (quinoa, pumpkin, steel cut rolled oats)
Minimise ultra-processed foods (treat packet food like recreational drugs)
4. Lifestyle Medicine: Sleep, Stress, and Movement
Perimenopause doesn’t just affect your body—it can shake your sleep, mood, and motivation. Functional medicine views these factors as core pillars, not afterthoughts.
Sleep: Oestrogen and progesterone affect sleep cycles. Magnesium-rich foods (like pumpkin seeds and spinach) may help calm the nervous system.
Stress: Cortisol can worsen hormonal imbalances. Practice daily stress relief—whether it’s forest walks, breathwork, or a good laugh with a friend.
Movement: Combine strength training (to support bone health and metabolism) with gentle recovery (like yoga or swimming in the sea).
5. The Power of Community + Curiosity
In te ao Māori, the concept of whanaungatanga—connection and community—is a cornerstone of wellbeing. You're not meant to navigate this alone. Find other wāhine/women going through similar transitions. Share your journey. Lets talk more about perimenopause and menopause - stay curious about your own body.
As Dr. Sarah Berry puts it: “Your body is not broken. It’s dynamic and responding to change.” With the right support, food becomes your ally—not your enemy. Crowd in the good stuff, make small changes and stick to them over time. Collect your self the right holistic support team.
Final Thought: Rewrite your Menopause Story
Perimenopause is not the end of vitality—it’s a recalibration. Through a holistic, evidence-informed approach, you can emerge stronger, wiser, and more aligned with your body’s needs.
If you’re ready to personalise your path, I’d love to support you.