Hormonal changes do not suddenly begin in a woman’s 40s. For many, the shift actually starts much earlier — often in the late 30s — but is commonly dismissed as work fatigue or emotional stress. Symptoms such as irregular menstrual cycles, disturbed sleep, night sweats, mood swings, anxiety and chronic tiredness are frequently chalked up to burnout. However, nutritionist Lovneet Batra says these may, in fact, signal the onset of perimenopause, the transitional phase before menopause marked by fluctuating hormone levels.
In a recent Instagram post, Batra explained that persistent fatigue, unusually heavy or irregular periods, consistent sleep issues or night sweats, and emotional changes like anxiety or irritability should not be ignored. These are often early indications of hormonal transition rather than just lifestyle stress.
“Many women assume perimenopause begins much later. But symptoms can actually start in your late 30s, long before women identify or label it as perimenopause,” she wrote.
Nutrition Plays A Powerful Role
Highlighting the importance of diet, Batra emphasised that the right nutrition can support hormonal balance and significantly reduce discomfort during this phase. She urged women to prioritise three key food groups to better manage symptoms and overall well-being.
1. Foods Rich In Phytoestrogens
Including tofu, edamame and beans can prove beneficial. These foods contain isoflavones — plant compounds that act like mild oestrogen substitutes — helping stabilize hormonal fluctuations. They work like selective estrogen receptor modulators (SERMs), gently binding to estrogen receptors and buffering the highs and lows of hormone changes.
2. Omega-3 Fatty Acids
Omega-3-rich foods such as salmon, flax seeds, sabja (basil) seeds and ghee help combat inflammation and support heart, brain and hormonal health. These nutrients may also improve mood stability, sleep quality and joint discomfort — symptoms commonly experienced during perimenopause.
3. Fibre-Rich Foods
Adequate fibre intake is essential, especially from leafy greens and cruciferous vegetables like broccoli and cauliflower. These foods aid estrogen detoxification, support gut health and help the body eliminate excess hormones effectively. They are also rich in compounds like sulforaphane and indole-3-carbinol, which help regulate estrogen metabolism in a healthier way.
Lovneet Batra’s takeaway message is clear: perimenopause is not an overnight change but a gradual transition. Supporting the body early with the right nutrition can significantly reduce complications later. “Perimenopause is not a sudden switch – it’s a transition,” she concludes.
Disclaimer: This article provides general information and should not replace medical advice. Women experiencing severe or persistent symptoms should consult a qualified healthcare professional.