How Food, Stress, and Daily Habits Can Help You Feel More Balanced
Many women notice perimenopausal symptoms as:
- Anxiety or feeling “on edge”
- Low stress tolerance
- Hot flashes
- Trouble sleeping
- Muscle aches or tension
- Fatigue
- Brain fog
Why Perimenopause Affects the Nervous System
During perimenopause, the body’s hormone levels—especially estrogen—begin to fluctuate. Research shows that hormonal changes during this transition are closely linked to the nervous system and brain function (Zhu et al., 2022). These shifts can affect:
- Mood and calmness
- Sleep quality
- Body temperature
- Muscle comfort
- Cognitive clarity (focus, memory)
Good nutrition and supportive lifestyle habits can help the body stay more stable through these changes.
How Nutrition and Hormones Work Together
Nutritional approaches have been shown to improve symptoms like low mood, anxiety, and emotional stress during perimenopause (Grigolon et al., 2023). Hormones are chemical messengers, and they need certain nutrients to do their jobs. When nutrients are low, the body may struggle to:
- Produce and balance hormones
- Regulate stress and inflammation
- Repair cells and maintain nerve health
How Hormone Imbalances Can Affect Muscles & the Nervous System
Since the nervous system and muscles are deeply connected, supporting hormone balance can improve both mental and physical symptoms. For example, curcumin (from turmeric) helped reduce fatigue and improve musculoskeletal comfort in postmenopausal women in a randomized trial (Shabani et al., 2025). Lower estrogen can influence:
- Muscle and joint comfort
- Inflammation levels
- Neurological recovery
- Fatigue
Cultural Beliefs Shape the Menopause Experience
Different cultures view menopause in different ways. Some see it as a natural stage of wisdom and freedom, while others treat it as a medical problem or sign of aging. Health education alone—when respectful and empowering—has been shown to improve quality of life in women going through perimenopause (Racodon & Duvilliers, 2025). How a woman has been taught to think about menopause may influence:
- Whether she seeks care
- The types of treatments she considers
- How she interprets symptoms
- Her level of stress or self-judgment
Your experience is valid, and your feelings deserve care, whatever your cultural background or story.
Three Practical Ways to Support Hormone & Nervous System Balance
1. Try Food-Based Phytoestrogens
Some plant compounds gently support estrogen balance. Red clover has reduced hot flashes and menopausal symptoms in clinical research (Kanadys et al., 2021), and Ferula communis has shown benefits in postmenopausal discomfort (Macrì et al., 2024). Fenugreek has also helped with vasomotor symptoms and mood (Khanna et al., 2020).
- Red clover
- Ferula communis extracts
- Fenugreek
2. Support the Gut–Brain Connection
A healthy gut supports inflammation control and hormone metabolism. Probiotics have been shown to improve hormone balance and BMI in midlife women (Szydłowska et al., 2021), and a recent meta-analysis found that probiotics during the menopause transition can be helpful overall (Andrews et al., 2025). Foods that help:
- Fiber from vegetables and whole grains
- Fermented foods (kimchi, miso, yogurt alternatives, sauerkraut)
- Plenty of water
3. Incorporate Gentle Stress-Reduction Practices
Stress can intensify hot flashes, sleep difficulties, and nervous system overwhelm. Relaxation techniques combined with physical activity have improved hormone levels and sleep in perimenopausal women (Ali Ismail et al., 2022).
Examples:
- 5–10 minutes of slow breathing after meals
- Light walks daily
- Stretching or restorative yoga
- Relaxation recordings before bed
Even small, consistent habits can make a meaningful difference.
Final Thoughts
Perimenopause is not a failure of the body—it is a natural transition. With the right support nutrients can help hormones function more smoothly, muscles and nerves can recover more comfortably, and energy and quality of life can improve
Wherever you are in this experience, you deserve care that honors your body, your background, and your goals.
References
Ali Ismail, A. M., Saad, A. E., Fouad Abd-Elrahman, N. A., & Abdelhalim Elfahl, A. M. (2022). Effect of Benson’s relaxation therapy alone or combined with aerobic exercise on cortisol, sleeping quality, estrogen, and severity of dyspeptic symptoms in perimenopausal women with functional dyspepsia. European Review for Medical and Pharmacological Sciences, 26(22), 8342–8350. https://doi.org/10.26355/eurrev_202211_30367
Andrews, R. A. F., Lacey, A., Roach, H., Tomlinson, R., Kidd, E. J., & Bache, K. (2025). Investigating the effects of probiotics during the menopause transition: A systematic review & meta-analysis. Clinical Nutrition ESPEN, 69, 241–256. https://doi.org/10.1016/j.clnesp.2025.07.009
Grigolon, R. B., Ceolin, G., Deng, Y., Bambokian, A., Koning, E., Fabe, J., Lima, M., Gerchman, F., Soares, C. N., Brietzke, E., & Gomes, F. A. (2023). Effects of nutritional interventions on the severity of depressive and anxiety symptoms of women in the menopausal transition and menopause: A systematic review, meta-analysis, and meta-regression. Menopause, 30(1), 95–107. https://doi.org/10.1097/GME.0000000000002098
Kanadys, W., Barańska, A., Błaszczuk, A., Polz-Dacewicz, M., Drop, B., Kanecki, K., & Malm, M. (2021). Evaluation of clinical meaningfulness of red clover (Trifolium pratense L.) extract to relieve hot flushes and menopausal symptoms in peri- and post-menopausal women: A systematic review and meta-analysis of randomized controlled trials. Nutrients, 13(4), 1258. https://doi.org/10.3390/nu13041258
Khanna, A., John, F., Das, S., Thomas, J., Rao, J., Maliakel, B., & Im, K. (2020). Efficacy of a novel extract of fenugreek seeds in alleviating vasomotor symptoms and depression in perimenopausal women: A randomized, double-blinded, placebo-controlled study. Journal of Food Biochemistry, 44(12), e13507. https://doi.org/10.1111/jfbc.13507
Macrì, R., Maiuolo, J., Scarano, F., et al. (2024). Evaluation of the potential beneficial effects of Ferula communis L. extract supplementation in postmenopausal discomfort. Nutrients, 16(16), 2651. https://doi.org/10.3390/nu16162651
Racodon, M., & Duvilliers, V. (2025). L’impact d’une éducation à la santé sur la qualité de vie des femmes ménopausées ou en périménopause: revue systématique de la littérature. Gynecologie, Obstetrique, Fertilite & Senologie. https://doi.org/10.1016/j.gofs.2025.10.011
Shabani, F., Mashayekh-Amiri, S., Mousavi, Z., Shaseb, E., & Mirghafourvand, M. (2025). Effect of curcumin on fatigue and musculoskeletal health in postmenopausal women: A double-blind randomized controlled trial. BMJ Open, 15(9), e096399. https://doi.org/10.1136/bmjopen-2024-096399
Szydłowska, I., Marciniak, A., Brodowska, A., et al. (2021). Effects of probiotics supplementation on the hormone and body mass index in perimenopausal and postmenopausal women using the standardized diet. A 5-week double-blind, placebo-controlled, and randomized clinical study. European Review for Medical and Pharmacological Sciences, 25(10), 3859–3867. https://doi.org/10.26355/eurrev_202105_25953
Zhu, C., Thomas, N., Arunogiri, S., & Gurvich, C. (2022). Systematic review and narrative synthesis of cognition in perimenopause: The role of risk factors and menopausal symptoms. Maturitas, 164, 76–86. https://doi.org/10.1016/j.maturitas.2022.06.010
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