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Perimenopause: Your Complete Guide

Understanding your body’s changes and how Mediterranean keto can help you thrive

What Is Perimenopause?

Perimenopause is the transitional phase before menopause, typically beginning in your 40s (though it can start earlier). During this time, your ovaries gradually produce less estrogen, leading to a cascade of hormonal changes that affect your entire body.

This phase can last anywhere from a few months to 10 years, with the average being 4 years. You’re officially in menopause when you haven’t had a period for 12 consecutive months.

Common Perimenopause Symptoms

Every woman experiences perimenopause differently, but these are the most common symptoms:

🌡️ Hot Flashes & Night Sweats

Sudden feelings of intense heat, often accompanied by sweating and flushing. Can disrupt sleep and daily activities.

😴 Sleep Disturbances

Difficulty falling asleep, staying asleep, or waking too early. Often made worse by night sweats.

🧠 Brain Fog

Memory lapses, difficulty concentrating, mental fatigue. Not “just aging” – it’s hormonal.

😢 Mood Changes

Irritability, anxiety, depression, emotional volatility. Hormonal fluctuations affect neurotransmitters.

⚖️ Weight Gain

Especially around the midsection. Declining estrogen changes how your body stores fat and burns calories.

🦴 Joint Pain

Aches in joints, muscle stiffness, inflammation. Estrogen has anti-inflammatory properties you’re now losing.

Why Mediterranean Keto Helps

The Mediterranean ketogenic diet is uniquely suited to support women through perimenopause. Here’s why:

Stabilizes Blood Sugar & Insulin

Declining estrogen makes you more insulin resistant. Keto keeps blood sugar stable, reducing cravings, energy crashes, and belly fat accumulation.

Reduces Inflammation

Extra virgin olive oil, fatty fish, and colorful vegetables are packed with anti-inflammatory compounds that ease joint pain and support overall health.

Supports Brain Function

Ketones are an efficient fuel for your brain. Omega-3s from fish support cognitive function and mood regulation. Together, they combat brain fog and mood swings.

Preserves Muscle Mass

Higher protein intake (1.4-1.6g/kg) helps maintain muscle as estrogen declines. Muscle is metabolically active tissue that supports healthy weight and bone density.

Nutrition Strategies for Common Symptoms

For Hot Flashes:

  • Increase omega-3s: Salmon, mackerel, sardines 2-3x weekly
  • Avoid triggers: Spicy foods, alcohol, caffeine after 2pm
  • Stay hydrated: Water helps regulate body temperature

For Sleep Issues:

  • Magnesium-rich foods: Spinach, avocado, almonds at dinner
  • No caffeine after 2pm: Even if you think it doesn’t affect you
  • Stable blood sugar: Prevents midnight wake-ups from blood sugar crashes

For Brain Fog:

  • Fatty fish: DHA supports cognitive function
  • Extra virgin olive oil: Polyphenols protect brain cells
  • Stay in ketosis: Ketones are brain fuel

For Joint Pain:

  • Anti-inflammatory fats: Olive oil, avocado, omega-3s
  • Turmeric & ginger: Natural anti-inflammatory compounds
  • Eliminate processed foods: They promote inflammation

Movement Matters Too

Nutrition is crucial, but movement amplifies the benefits. Regular exercise helps with:

  • Hot flash frequency and intensity
  • Sleep quality
  • Mood regulation (boosts serotonin and endorphins)
  • Bone density (especially weight-bearing exercise)
  • Insulin sensitivity

Learn more on our Movement Guide.

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