Written by
Louise W Lu, PhD, MPH, BMLS
Reviewed by
Michelle Ordner, Registered Nurse
It’s not your imagination — the tiny habits that used to be “no big deal” now hit differently.
One glass of wine leads to a restless night. A salty snack leaves you puffy for days. Missing a workout feels like sliding backwards.
That’s perimenopause at work: your body’s internal chemistry is more sensitive, your repair systems a little slower, your margins for recovery a little narrower.
But here’s the empowering news:
Small, smart tweaks in what you eat, drink, and how you live can now create bigger results than ever before.
Ready to feel stronger, lighter, and clearer in your new body? Let’s start with the everyday changes that matter most.
Jump to Sections:
- Foods and Drinks to Limit During Perimenopause
- Lifestyle Adjustments to Enhance Health
- Importance of Hydration
Foods and Drinks to Limit During Perimenopause
What You Might Notice:
Hot flashes that show up after a glass of wine. Sleepless nights after a late coffee. Bloating and mood dips after snacking on sweets or chips.
Sound familiar? You’re not imagining it.
Why It Happens:
During perimenopause, your body’s thermostat, metabolism, and blood sugar regulation become a lot more sensitive — thanks to hormonal fluctuations.
Certain foods and drinks can easily tip you over the edge, making symptoms like night sweats, anxiety, fatigue, and weight gain even worse.
Common Triggers to Watch Out For:
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Alcohol: Even small amounts can dilate blood vessels and trigger hot flashes, night sweats, and disrupted sleep.
➔ Try swapping to mocktails, kombucha, or sparkling water with a splash of fresh lime.
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Caffeine (Coffee, Energy Drinks): Caffeine can overstimulate your nervous system, raise cortisol, and worsen sleep disturbances or heart palpitations.
➔ Consider gradually transitioning to herbal teas or decaf options, especially after 2 PM.
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Spicy Foods (Chilies, Hot Peppers): Spicy meals can intensify vasodilation — meaning more heat surges and flushing.
➔ If you’re sensitive, save the hot sauces for special occasions.
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Sugary and Ultra-Processed Foods (Cookies, Chips, Soda): These foods can spike your blood sugar, fuel systemic inflammation, disrupt gut health, and worsen mood swings.
➔ Focus on whole foods with natural sweetness like berries, apples, or a small piece of dark chocolate (70%+ cacao).
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Carbonated Drinks (Including Soda Water): Frequent fizzy drinks may impair calcium absorption, impacting bone health — a big deal during perimenopause.
➔ Keep sparkling beverages occasional, and balance with calcium-rich foods.
Lifestyle Adjustments to Enhance Health
What You Might Notice:
You used to bounce back after a few late nights or missed workouts. Now? One bad week leaves you feeling drained, bloated, and moody.
That’s your perimenopausal body asking for a different kind of care.
Why It Happens:
Hormonal shifts make your body less forgiving of poor sleep, chronic stress, sedentary habits, and inflammatory exposures.
The good news? Small, smart lifestyle changes can have a magnified impact right now — restoring your energy, mood, and resilience.
Simple Upgrades with Big Payoffs:
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Move Your Body Daily — But Smarter, Not Harder: Gentle strength training (like Pilates, resistance bands, bodyweight exercises) helps preserve muscle and bone. Short, brisk walks (15–30 minutes) after meals can flatten blood sugar spikes and boost mood.
➔ Tip: Find a type of movement you enjoy, not just “should” do.
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Prioritise Deep Sleep: Sleep isn’t just about quantity; quality matters more than ever. Going to bed earlier (before 11 PM) can improve your hormonal rhythms, gut health, and insulin sensitivity.
➔ Tip: Try magnesium glycinate before bed, blackout curtains, and a relaxing screen-free wind-down routine.
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Practice Stress Recovery (Not Just Stress Management): Meditation, yoga nidra, deep breathing — whatever lowers your inner tension is gold.
➔ Tip: Just 5 minutes a day of conscious relaxation can lower cortisol and improve neurotransmitter balance.
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Cut Down or Quit Smoking: Smoking increases oxidative stress, worsens hot flashes, accelerates bone loss, and damages blood vessels.
➔ Tip: If quitting feels overwhelming, even reducing the number of cigarettes per day can bring measurable benefits.
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Get More Natural Light and Fresh Air: Sunlight exposure (even 10–15 minutes daily) helps regulate your circadian rhythm, boosts vitamin D, and elevates serotonin.
➔ Tip: Morning light is especially powerful for stabilising your sleep-wake cycle.
Importance of Hydration
What You Might Notice:
You’re suddenly feeling more bloated… but paradoxically, also thirstier (or maybe not thirsty at all).
Welcome to the hydration paradox of perimenopause!
Why It Happens:
Estrogen helps regulate fluid balance. When estrogen levels fluctuate, your body’s ability to sense and manage hydration gets thrown off.
You may become dehydrated more easily — even without realising it — which can worsen headaches, hot flashes, fatigue, digestive issues, and even mood swings.
How to Stay Smartly Hydrated:
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Aim for about 2 liters of fluids daily (roughly 6–8 cups), adjusting for your body size and activity level.
➔ Tip: If you’re active, in hot climates, or prone to night sweats, you’ll likely need more.
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Include hydrating foods like watermelon, cucumber, strawberries, lettuce, and oranges.
➔ Tip: Soups, smoothies, and herbal teas also count toward your fluid intake.
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Balance your electrolytes:
If you’re sweating more (hello, night sweats and hot flashes), consider adding a pinch of sea salt or an electrolyte supplement — especially if you experience dizziness or leg cramps.
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Don’t wait until you’re thirsty to drink:
Thirst becomes a lagging signal after 40. Try sipping water throughout the day instead of chugging it all at once.
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Be mindful of dehydration triggers:
Caffeine, alcohol, and high-sodium processed foods can pull extra water from your cells — adding to fatigue and bloating.
Pro Tip:
Well-hydrated cells = smoother temperature regulation, calmer nerves, better digestion, and even fewer cravings.
In perimenopause, your body is not betraying you — it’s evolving.
These small shifts in how you nourish, move, rest, and hydrate aren’t about perfection — they’re about building a foundation of resilience.
One smart choice at a time, you can feel stronger, lighter, and more vibrant than ever.
Here’s to thriving, not just surviving, through perimenopause and beyond!
Explore More Articles in the Perimenopause Collection
More science-backed, self-compassionate guides to help you feel strong, clear, and energised through every phase:
- Guide to Perimenopause: Your Body Is Changing — And It’s Smarter Than You Think
- 10 Signs You Might Be in Perimenopause (and What to Do About It)
- What Can You Do in Perimenopause? A Complete Nutrition & Lifestyle Guide
- Key to Fat Loss in Peri-menopause - Aim the Belly Fat
- Three Rules for Thriving in Perimenopause: Eat Smarter, Move Better, Hydrate Wisely
Authors:
Michelle Ordner
Registered Nurse (RN)
Michelle's expertise spans healthcare, nutrition infusion, and menopausal care. She began her nursing career in New Zealand in 1991 and has since served 17 years in critical care across the USA. After returning to NZ, she trained in cosmetic medicine and stem cell therapy, and holds a UK certification in intravenous nutrition. Her work focuses on integrative care for menopausal health and wellness.
