According to nutritionist Julie Boët, it is not a question of revolutionizing everything, but rather of adjusting your plate according to the body’s new needs. “Pre-menopause is not only a period of hormonal upheavals, it is also a time when energy metabolism and stress management evolve. Food can then play a major supporting role. she explains.
Understand what is happening in the body
As estrogen and progesterone gradually decline, the body becomes more sensitive to changes in blood sugar, stress and inflammation. Result: more marked fatigue, slower recovery and sometimes more fluctuating mood.
“These symptoms are not “in the head”. They reflect real biological changes, particularly at the level of cellular energy production and the synthesis of neurotransmitters such as serotonin or dopamine”underlines Julie Boët.
The good news? Certain nutrients can help support energy, nervous balance and emotional well-being. Here are the foods to favor to support this smooth transition.
Oily fish, to support the brain and mood
Sardines, mackerel, herring… These fish are rich in omega-3, fatty acids essential for good brain function and the regulation of inflammation.
“Omega-3s participate in stress modulation and mood stability, which is particularly interesting in pre-menopause”specifies Julie Boët.
Another advantage: they also provide vitamin D, a key nutrient for immunity, energy and bone health, often insufficient in women.
Green leafy vegetables, real energy boosters
Spinach, kale, chard… These vegetables concentrate magnesium, iron and folate, essential for the nervous system and energy production.
“Magnesium is a central mineral during pre-menopause, as it supports both energy, relaxation and mood regulation”explains the nutritionist.
Ideally, they are eaten lightly steamed or in salad with a squeeze of lemon to optimize iron absorption.
Red fruits, to fight against mental fatigue
Strawberries, raspberries, blueberries… Rich in antioxidants and polyphenols, they protect cells from oxidative stress and support brain health.
“A daily serving of red fruits can help reduce feelings of mental fatigue and improve concentration”indicates Julie Boët.
For breakfast, they go perfectly with natural yogurt or a protein smoothie to stabilize blood sugar levels.
Legumes, for sustainable energy
Lentils, chickpeas, beans… These foods provide vegetable proteins, fiber, iron and zinc, while avoiding the blood sugar peaks responsible for fatigue.
“By slowing down the absorption of carbohydrates, legumes help maintain more stable energy throughout the day”underlines Julie Boët.
They also have a positive impact on the intestinal microbiota, closely linked to mood and well-being.
Seeds and oilseeds, against cravings and energy fluctuations
Chia seeds, flax seeds, nuts… These little nutritional concentrates provide plant-based omega-3s, fiber and minerals.
“Ground flaxseeds, for example, are good for supplementing omega-3 intake and promoting satiety, which can limit emotional cravings,” recommends the specialist.
Sprinkle on yogurt, porridge or salad.
Foods rich in B vitamins, essential for the nervous system
Also note, whole grains (oats, quinoa, brown rice) and eggs support the production of cellular energy and the synthesis of neurotransmitters.
“Vitamins B6 and B12 participate directly in the production of dopamine and serotonin, two key mood messengers,” recalls Julie Boët.
Incorporating them into each meal also helps to avoid sudden variations in blood sugar which tire the body.
Fermented foods, for a balanced microbiota
Finally, natural yogurt, kefir, sauerkraut, kimchi… are also to be put on the menu. Foods rich in probiotics nourish the intestinal flora, often called the “second brain”.
“A diverse microbiota positively influences the gut-brain axis, and therefore the management of stress and mood,” explains Julie Boët.
A global approach, more than “super foods”
Beyond these targeted choices, the key remains the overall balance of the diet. Varying nutrient sources, favoring raw foods and listening to your sensations allows you to better meet the changing physiological needs of this period. “The goal is not perfection, but consistency. A nutrient-rich diet, combined with quality sleep, regular physical activity and good stress management, can really transform the way we experience pre-menopause.”concludes Julie Boët.
A suitable diet will not make hormonal upheavals disappear, but it can, in itself, restore momentum, support mood and help find more stable energy on a daily basis.