Balancing Hormones and Managing Weight in Perimenopause

Oestrogen is a critical hormone during perimenopause, influencing appetite, metabolism, and fat distribution. When oestrogen levels decline, hunger signals become stronger, encouraging higher food intake (3). This can make it more challenging to maintain a healthy weight, even with consistent lifestyle habits. 

At the same time, reductions in sex hormone binding globulin (SHBG) lead to increased abdominal fat, which raises the risk of insulin resistance and low-grade inflammation, both of which are risk factors for metabolic disease (5). This hormonal shift can also contribute to rises in total cholesterol and LDL levels (1), increasing the risk of cardiovascular issues. 

On average, women gain about 1 lb (0.5 kg) per year during perimenopause, with approximately 20% gaining 10 kg (1 stone 7 lbs) or more during this phase (1,4).Importantly, weight gain during menopause is largely driven by hormones rather than will power. Other contributing factors can include stress, medications, reduced physical activity, and unhealthy eating patterns linked to psychological distress (3).

Perimenopause brings a variety of symptoms that can make weight loss or maintenance more difficult:

• Mood swings, anxiety, and reduced motivation

• Fatigue and brain fog, impacting energy and decision-making

• Reduced physical activity due to joint pain or low energy

• Sleep disturbances, hot flushes, and chronic fatigue

• Work-related stress and time constraints

Severe symptoms, such as persistent hot flushes or sleep disruption, can make prioritising a healthy lifestyle extremely challenging (4). Recognising these challenges is an important step toward adopting a compassionate, supportive approach to weight management rather than blaming yourself for hormonal changes.

Nutrition plays a key role in supporting hormone balance, symptom management, and weight control. The goal is nourishment, not restriction. A balanced diet helps regulate hormones, improves blood sugar control, reduces inflammation, and promotes satiety.

Mediterranean-Style Diet

A Mediterranean-style diet is widely recommended for perimenopausal women, it:

• Focuses on whole foods, healthy fats, and polyphenols

• Supports heart, bone, and gut health

• Can be adapted to a lower carbohydrate intake to support insulin resistance

• Provides antioxidants to reduce oxidative stress, which may help manage symptoms such as hot flushes and fatigue

Key Nutritional Guidelines

1. Protein – 1.2–1.4 g per kg of body weight daily. A combination of plant and animal protein supports muscle retention, improves satiety, and helps with weight management.

2. Fibre – 30 g per day from a variety of fruits, vegetables, legumes, nuts, seeds, and wholegrains. Strive for diversity by “eating the rainbow” and aiming for 30 different plant foods per week to support gut health and blood sugar balance (4).

3. Hydration – Aim for 2 litres of water or herbal teas per day to support metabolism, digestion, and energy levels.

4. Healthy fats – Include omega-3 sources such as oily fish (salmon, sardines, mackerel, trout), nuts, seeds (flax, chia), and leafy greens. Healthy fats help reduce inflammation, support brain and heart health, and improve mood.

Quick Tip: Preparing meals in advance can make it easier to stick to balanced nutrition, even during busy or stressful days.

Even with a balanced diet, supplementation can help fill nutritional gaps, support hormonal balance, and aid weight management during perimenopause.

Magnesium

Magnesium plays a crucial role in muscle function, nervous system health, glucose regulation, and reducing fatigue and inflammation (6). Many women do not meet their magnesium needs due to modern diets high in processed foods and low in fruits and vegetables. Poor absorption can further increase deficiency risk (6).

• Food sources: spinach, nuts, seeds, legumes, brown rice, wholegrains

• Supplementation: 100 mg per day alongside a magnesium-rich diet is recommended (7)

Why not try Innopure Magnesium Glycinate – combined with glycine for better absorption. 

To find out more about magnesium go to https://www.innopure.com/blogs/our-blog/choosing-the-right-magnesium-a-deep-dive-into-magnesium-glycinate

A multi to support Perimenopause & Menopause

This all-in-one supplement is designed to alleviate common symptoms of perimenopause and menopause while supporting weight management.

Key Ingredients & Benefits:

• Vitamin B6 & B12 – May support hormonal balance and reduce fatigue

• Vitamin D3 & Magnesium – May promote bone health, improve energy metabolism, and reduce tiredness

• Red Clover & Wild Yam – May help balance hormones and reduce hot flushes and night sweats

• Maca Root & Sage Leaf – May boost energy, stamina, and alleviate symptoms

• Zinc & Milk Thistle – may support metabolic processes, liver health, and cognitive function

• Hormonal balance reduces abdominal fat accumulation

• Enhanced energy encourages regular physical activity

• Metabolic support improves nutrient utilisation

• Appetite regulation may reduce overeating

Why not try Innopure Perimenopause & Menopause Complex – vegan, gluten-free, and convenient https://www.innopure.com/products/natural-support-for-perimenopause-menopause-supplements

Nutrition and supplementation are just part of the picture. Lifestyle changes can further support hormonal balance and weight management:

• Exercise: Aim for a combination of strength training, cardiovascular activity, and flexibility exercises to maintain muscle mass, boost metabolism, and reduce fatigue.

• Sleep: Prioritise 7–9 hours of quality sleep to regulate hormones and support energy levels.

• Stress Management: Practices like yoga, meditation, or deep breathing can help regulate cortisol levels, which affect weight and appetite.

Consistency: Small, achievable changes over time are more effective than extreme or restrictive measures.

1. Knight, M et al (20022) “Weight Regulation in Menopause”, Menopause, 28 (8), pp960-965. doi: 10.1097/GME0000000000001792
   

2. Greendale, G et al (2019) “Changes in body composition and weight during the menopause transition”, JAI INSIGHT, 4 (%), pp. 1-14. doi: 10.1172/Jai.insight.124865

3. Chapra, S et al (2019), “Weight management module for perimenopausal women: A practical guide for gynaecologists”, Journal of Midlife Health, 10 (4), pp. 165-172. doi: 10.4103/jmh.JMH.155.19

4. Denby, N (2025) “Weight loss and prevention of weight gain in menopause”, post Reproductive health, 31 (2), pp. 115-121. doi: 10.1177/20533691251342325

5. Paoli, M., Zakharia, A. and Werstuck, G (2021) “The role of estrogen in insulin resistance. A review of clinical and preclinical data”, The American Journal of Pathology, 191 (9), pp. 1490- 1498. doi: 10.1016/j.ajpath.2021.05.011 

6. Rude, R. K. (1998) Magnesium deficiency: A cause of heterogenous disease in humans. J. Bone Miner. Res., 13, 749–758.

7. Higdon, J. & Volpe, S. L. (2019) Magnesium, https://lpi. oregonstate.edu/mic/minerals/magnesium.