Why Nutrition Matters Now More Than Ever

If you’re reading this, you might be somewhere on the journey between perimenopause and menopause—or supporting someone who is.

Maybe you’re noticing changes in your body, your mood, your energy, or even your relationship with food. Maybe you’re feeling overwhelmed by all the conflicting advice out there, or frustrated that nobody seems to talk about how menopause intersects with neurodivergence or chronic illness.

First, you’re not alone. And you’re not imagining things. The changes you’re experiencing are real, valid, and worthy of support.

Nutrition is one of the most powerful tools we have to ease symptoms, protect long-term health, and reclaim a sense of agency during this transition.

Let’s break down what’s happening in your body, why nutrition is so vital during perimenopause and menopause, and most importantly how you can nourish yourself with compassion and practical strategies.

 

Understanding the Stages: Perimenopause and Menopause in Plain English

What is Perimenopause?

Perimenopause is the “pre-game” to menopause. It can start as early as your late 30s or early 40s and typically lasts several years. During this time, your ovaries gradually produce less estrogen. You might notice:

• Irregular periods (shorter, longer, heavier, lighter)
• Hot flashes or night sweats
• Sleep disturbances
• Mood swings, anxiety, or depression
• Brain fog or memory lapses
• Changes in libido
• Weight fluctuations

What is Menopause?

Menopause is officially diagnosed after you’ve gone 12 months without a period. The average age in North America is 51, but it varies widely. After menopause, your body produces much less estrogen and progesterone, leading to a new hormonal baseline.

Why Does This Matter for Neurodivergent and Chronically Ill Folks?

For those of us living with ADHD, autism, fibromyalgia, diabetes, or other chronic conditions, these hormonal shifts can amplify existing symptoms or introduce new challenges. Estrogen and progesterone play roles in mood regulation, pain sensitivity, executive function, and even how our bodies process nutrients. My ADHD symptoms flared up like a phoenix last year when I was diagnosed with Fibromyalgia... to the point that I actually went and had an official diagnosis done so I could get on meds and try to regulate!

It isn't always so easy to determine if you are even in Peri or Full Menopause either!

For me personally, it has really been a guessing game. I am 44 years old now, but it's been 15 years since I had a period. I was put on the birth control shot "Depo-Provera" to suppress my period 15 years ago because it was extremely heavy, filled with golf-ball-sized blood clots and could last for up to 30 days at a time.

And even though I don't get a period, I do get incidents of vaginal bleeding. For example, when I was very sick in 2024 (a few months before being diagnosed with fibromyalgia) I had an incident where I bled non-stop for 16 weeks. I did every test, every swab, every exam (including internal) and they couldn't figure it out. Eventually they diagnosed me with "Bleeding of Unknown Cause".

Can you believe that is a real diagnosis?

Anyways, they really aren't able to tell me where I am at in my Menopause journey, but because I experience other symptoms... I just decided to start the wellness nutrition route in the meantime... and let me tell you, it has helped big time!!!

 

The Hormonal Rollercoaster: How Estrogen and Progesterone Impact Nutrition

Estrogen’s Greatest Hits

Estrogen does a lot more than regulate your menstrual cycle. It:

• Supports bone health by helping your body absorb calcium
• Protects your heart and blood vessels
• Affects how your body stores fat
• Influences insulin sensitivity (important for blood sugar regulation)
• Impacts neurotransmitters like serotonin and dopamine (hello, mood and motivation!)

Progesterone’s Quiet Strength

Progesterone helps balance estrogen and supports sleep, mood, and nervous system regulation. Its decline can lead to:

• Increased anxiety or irritability
• Sleep disturbances
• Heightened pain sensitivity (especially for those with chronic pain conditions)

The Nutrition Connection

As these hormones fluctuate and decline, your nutritional needs shift, too. You may notice:

• Increased cravings (especially for carbs or sweets)
• Changes in appetite
• Digestive issues (bloating, constipation)
• Higher risk for osteoporosis, heart disease, and metabolic syndrome

 

Common Nutrition Challenges During Perimenopause and Menopause

Let’s name some of the most common struggles—especially for neurodivergent and chronically ill folks:

• Executive Dysfunction: Meal planning, grocery shopping, and cooking can feel overwhelming.
• Sensory Sensitivities: Textures, smells, and tastes may become more intense or aversive.
• Fatigue and Pain: Chronic illness or sleep disturbances can zap energy for food prep.
• Emotional Eating: Stress, anxiety, or RSD (rejection sensitive dysphoria) can drive comfort eating.
• Digestive Changes: IBS, bloating, or food intolerances may flare up.

If you recognize yourself in any (or all) of these, you’re in good company. There’s no shame in struggling. Let’s focus on what you can do, not perfection.

 

Key Nutritional Needs in Perimenopause and Menopause

Calcium and Vitamin D: Bone Protection

Estrogen helps your bones absorb calcium. As levels drop, bone density can decrease, raising your risk for osteoporosis.

Tips:

• Aim for 1000–1200mg calcium daily (from food first, then supplements if needed).
• Good sources: Dairy, fortified plant milks, leafy greens, almonds, tofu, sardines.
• Vitamin D helps absorb calcium—get safe sun exposure and consider a supplement (ask your doctor).
• I use "Vitamin D drops" daily, even in the summer time - a natural born ginger with freckles, the sun and I are not friends!

Protein: Muscle and Metabolism

Protein needs increase as we age to help maintain muscle mass, which supports metabolism and strength.

Tips:

• Include protein at every meal (eggs, yogurt, beans, lentils, tofu, chicken, fish, nuts).
• Try batch-cooking or prepping high-protein snacks for low-energy days.

Fiber: Gut Health and Hormone Balance

Fiber helps regulate digestion, supports gut health, and can stabilize blood sugar—crucial for mood and energy.

Tips:

• Aim for 25–30g fiber daily.
• Add beans, lentils, whole grains, fruits, and veggies.
• If you have sensory issues, try blending veggies into soups or smoothies.

Healthy Fats: Hormones and Brain Health

Fats are essential for hormone production and brain function.

Tips:

• Include sources like olive oil, avocado, nuts, seeds, and fatty fish (salmon, sardines).
• If fish isn’t your thing, consider a plant-based omega-3 supplement.
• For years I have tried to eat fish but just cannot stomach it. I use an Omega-3 supplement of 1000mg a day that was recommended by the RN/Therapist that diagnosed me with ADHD.

Magnesium: Sleep, Mood, and Muscle Function

Magnesium supports sleep quality, muscle relaxation, and mood regulation.

Tips:

• Found in nuts, seeds, whole grains, leafy greens, and dark chocolate.
• A warm magnesium bath (Epsom salts) can soothe sore muscles and promote relaxation.
• I also have a lavender-scented magnesium spray I use on my legs before bed. It smells great, helps sleep and helps calm my restless leg syndrome!

B Vitamins: Energy and Nervous System Support

B vitamins (especially B6, B12, folate) are key for energy, brain health, and red blood cell production.

Tips:

• Include whole grains, eggs, dairy, leafy greens, and legumes.
• If you’re vegan or have absorption issues, talk to your provider about supplements.
• I had a stomach surgery in 2013 and cannot absorb B12 correctly through the lining anymore so I get a B12 injection from the doctor every 4 weeks.

 

Practical Nutrition Strategies for Real Life

1. Gentle Meal Planning (No Perfection Required)

• Make a short list of “safe foods” you enjoy and tolerate well.
• Rotate 2–3 simple breakfasts, lunches, and dinners per week.
• Prep what you can when you have energy; store leftovers for low-spoon days.
• Use grocery delivery or meal kits if accessible.
• I have mentioned it before... Andrew and I do a mix of chef-prepared delivery meals and easy snacks. For two neurodivergent folks dealing with all my chronic illness, this is what works for us!

2. Sensory-Friendly Nutrition

• Embrace textures and temperatures you like (smoothies, soups, warm/cold).
• Try “deconstructed” meals if mixed foods are overwhelming (e.g., separate veggies, protein, carbs).
• Don’t force yourself to eat “superfoods” that you hate—nutrition is about consistency, not trends.

3. Snack Smart

• Keep easy-to-grab snacks on hand: yogurt, cheese sticks, nuts, fruit, boiled eggs, hummus with crackers.
• Pre-portion snacks if you struggle with impulse eating.
• I really love big-box stores for stuff like this. I know it would probably be cheaper to make my own mix of almonds, dark chocolate, peanuts, raisins, etc. BUT... will I have the energy or motivation? Probably not and then I will eat junk. So better to buy the pre-made, pre-portioned 30-pack from Costco!

4. Hydration Hacks

• Hormonal changes can increase dehydration and worsen hot flashes.
• Set reminders to drink water, herbal teas, or flavored seltzer.
• Use a favorite water bottle or cup as a visual cue.

5. Mindful Eating (Without Shame)

• Notice hunger and fullness cues (they may shift during this stage).
• Practice self-compassion if you eat for comfort—it’s a valid coping tool.
• Try to eat without screens once a day to check in with your body.

6. Supplements: Proceed with Caution

• Food first, but supplements can help fill gaps (calcium, vitamin D, magnesium, B12, omega-3).
• Always consult your provider before starting new supplements, especially if you have chronic health conditions or take medications.

 

Addressing Common Myths and Barriers

Myth 1: “Weight Gain is Inevitable—Just Eat Less.”

Reality: Hormonal changes can affect metabolism and fat distribution, but drastic dieting can backfire, increasing muscle loss and slowing metabolism. Focus on nourishment, gentle movement, and stress reduction.

Myth 2: “You Need a Perfect Diet to Manage Symptoms.”

Reality: Perfection isn’t possible or necessary. Small, consistent changes matter more than all-or-nothing thinking.

Myth 3: “Supplements Can Replace Food.”

Reality: Supplements can help, but whole foods provide fiber, antioxidants, and other nutrients pills can’t match.

Myth 4: “If You’re Struggling, You’re Failing.”

Reality: This is a huge transition—physically, emotionally, and mentally. Struggle is part of the process. You deserve support, not shame.

 

Special Considerations: Neurodivergence and Chronic Illness

Executive Dysfunction

If planning, shopping, or cooking feels impossible, try:

• Visual meal planners or checklists
• Pre-chopped or frozen produce
• Batch-cooking and freezing portions
• Asking for help or delegating tasks
• Ordering in pre-made healthy meals (I currently use Macro Foods)

Fatigue and Flare Days

• Keep a stash of “emergency” meals (frozen entrees, soup, protein bars)
• Give yourself permission to rest and eat what’s accessible
• Keep food and hydration a priority... those two along with the rest are the only ways to feel better quicker.

 

Step-by-Step: Creating Your Menopause Nutrition Toolkit

Step 1: Assess

• Notice what’s working and what’s not with your current eating habits.
• Are there times of day you have more energy for prep?
• Which symptoms are most disruptive (hot flashes, sleep, mood, digestion)?

Step 2: Prioritize

• Pick one area to focus on (e.g., more protein, more fiber, better hydration).
• Set a small, specific goal (e.g., “Add a serving of beans to lunch twice a week”).

Step 3: Prepare

• Stock up on a few staples you enjoy.
• Prep ingredients or meals when you have energy.
• Use reminders, timers, or visual cues to support follow-through.

Step 4: Practice Self-Compassion

• Progress, not perfection.
• Celebrate small wins.
• Reframe setbacks as learning opportunities, not failures.

Step 5: Connect

• Share your journey with others—community can reduce shame and isolation.
• Seek support from healthcare providers who respect your lived experience.

 

Affirmations for the Menopause Journey

• My needs are valid, and I am worthy of nourishment.
• I honor my body’s changes with curiosity and compassion.
• I do not have to be perfect to be healthy or happy.
• Every small step I take counts.
• I am not alone—community and support are available.

 

When to Seek Extra Support

If you’re struggling with severe symptoms, unexplained weight changes, or disordered eating patterns, reach out to:

• A registered dietitian (ideally with menopause or neurodivergence experience)
• Your primary care provider or gynecologist
• Mental health professionals for emotional support

You deserve care that honors your whole self—not just your hormones. Read that again, I mean it.

Menopause and perimenopause are profound transitions—physically, emotionally, and spiritually. Nutrition is one tool (not the only one!) to support yourself, but it’s not about restriction or punishment. It’s about nourishment, flexibility, and honoring your unique needs—especially if you’re neurodivergent or living with chronic illness.

If you’re looking for more support, community, or resources, consider joining the Unqualified Opinion newsletter and connecting with others who “get it.” You’re not alone in this. Together, we can rewrite the menopause narrative—one meal, and one act of self-compassion at a time.

Over the next few months, Unqualified Opinion will be releasing recipes for menopause and perimenopause on our Pinterest page. We will also have courses and additional resources for you. Make sure to sign up as a free member to get first notice and members-only discounts.