
PCOS and Perimenopause: Nutrition Support for Women in Their 40s
PCOS doesn’t just disappear with age!
Is this just perimenopause…or something else?
If you were diagnosed with PCOS years ago, or suspect you’ve always had signs of hormonal imbalance, you might be surprised to find that symptoms can return or intensify in your 40s.
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Perimenopause is a time of shifting hormones. For women with a history of PCOS, these changes can feel even more disruptive: cycles become less predictable, mood and sleep worsen, and stubborn weight becomes even harder to shift.
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You might be wondering:
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Why do I still feel bloated, exhausted and heavy, even though my periods are slowing down?
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Is this PCOS or menopause, or both?
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Why does it feel like my body is working against me?
The truth is, PCOS doesn’t switch off when you hit your 40s. In fact, many women need more personalised support during perimenopause, not less.
Personalised Nutrition Plans for PCOS & Perimenopause

Perimenopause Support

Blood Sugar Balance

Mood Support

Menopause symptoms
How PCOS changes in perimenopause

Support for menopause symptoms & stubborn hormonal weight gain
While hormone levels begin to decline overall in perimenopause, women with PCOS often continue to experience:
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Androgen excess (acne, scalp hair thinning, belly fat)
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Insulin resistance and blood sugar swings
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Weight gain, especially around the middle
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Fatigue and low mood
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Cortisol imbalances that worsen with stress and poor sleep
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Cycle changes, long gaps, heavier bleeds or no periods at all
You may also notice new symptoms linked to falling oestrogen and progesterone, like night sweats, anxiety, sleep disruption or vaginal dryness.
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It can feel confusing, because PCOS and perimenopause symptoms overlap, but also create new hormone imbalances to navigate.

Nutrition Support for PCOS and Perimenopause

Personalised nutrition for perimenopause & menopause
In my online 1:1 consultations, I work with women who want practical, evidence-based support to help their body adjust to this new phase, without extremes.
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My approach focuses on:
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Blood sugar regulation – to reduce weight gain, fatigue and cravings
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Supporting liver detox and oestrogen clearance
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Nutrient support for thyroid, mood, and energy (iron, B12, magnesium, etc.)
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Gentle stress and cortisol regulation
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Targeted anti-inflammatory support through food and lifestyle changes
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Improving sleep, digestion and recovery, which become harder in midlife
Whether your periods have stopped or become erratic, there’s a way to rebalance your hormones so you can feel more in control of your body again.
Optional Testing to Personalise your Plan

Online personalised nutrition programme for perimenopause
For clients who want to go deeper, I offer functional testing for:
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Hormones (FSH, LH, oestradiol, progesterone, DHEA, testosterone)
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Full thyroid panel and key nutrients
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Cortisol rhythm and stress resilience
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Gut and inflammation markers
These can be helpful when symptoms are complex or you’ve been told “everything looks fine” but you still feel something's off.
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You’re not imagining it...If you feel like you’re doing everything “right” but still can’t shift the weight, the fatigue, or the hormonal ups and downs — you’re in the right place.
Women with PCOS often have more difficulty in perimenopause, and you deserve support that takes the full picture into account.
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It’s not about reversing the clock or chasing weight loss at all costs. It’s about supporting your hormones, your metabolism and your mental clarity through nutrition that fits your real life.
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Book a Free Call

Take control of menopause & feel Like yourself again
My 12-week PCOS Hormone Shift Method includes a version tailored to women in their 40s, with weekly guides to help you feel more stable, nourished and in sync with your body again.
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If you’re ready to work with someone who understands the PCOS–perimenopause overlap, start with a free 30-minute discovery call.
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Download the Free Hormone Health Snapshot
Why Work With Me?

✔ BANT-Registered online nutritionist & health coach in Manchester – Specialising in PCOS weight and hormone balance
✔ Personalised, Evidence-Based Nutrition Plans – Science-backed nutrition solutions for menopause
✔ One-to-One Support & Online Health Coaching – We focus on progress, not perfection, helping you stay on track and motivated
✔ Sustainable, Long-Term Results – No more yo-yo dieting or guessing, just a personalised plan for real progress
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What My Clients Say
"I had the worst menopause hot flushes and weight gain of all my friends and I felt really down. When I read more about it I realised so many of my other symptoms were listed as perimenopause as well. I felt completely overwhelmed by what to do about it all and I didn't want to take HRT so I looked for something natural and found Lisa. I'm so glad I did and It has been a pleasure working with her, she has improved my health in so many ways and I'm so grateful for her advice. I still have my appointment with her every month because it keeps me going and I feel like I do better because of it." Alison​


Online Menopause Nutritionist FAQ'S
Your Menopause & Midlife Weight Gain Questions Answered
What is perimenopause, and how is it different from menopause?
Perimenopause is the stage leading up to menopause, typically starting in your 40s but sometimes as early as your 30s. During this time, your ovaries gradually produce less estrogen, leading to hormonal fluctuations. This can cause symptoms like irregular periods, hot flashes, night sweats, mood changes, and sleep disturbances. Menopause, on the other hand, is officially diagnosed after you’ve gone 12 consecutive months without a period. Perimenopause can last for several years, and symptoms can vary from mild to severe, so managing this transition with the right nutrition and lifestyle support is essential.
What are the most common symptoms of perimenopause?
Symptoms of perimenopause can vary greatly from person to person, but the most common ones include: Intimate health problems like recurrent UTI's interstitial cystitis (IC) or thrush. Irregular periods (cycles may shorten or lengthen) Hot flashes and night sweats Mood swings, irritability, and anxiety Sleep disturbances and insomnia Fatigue and low energy Weight gain, especially around the abdomen Dry skin, acne or thinning hair Vaginal dryness and discomfort during sex Many women find that lifestyle changes, stress management, and hormone balance can help reduce these symptoms.
How can nutrition help with perimenopause or menopause symptoms?
Nutrition plays a huge role in managing perimenopause symptoms. A diet rich in whole foods, healthy fats, lean proteins, and fibre can help regulate blood sugar levels, reduce inflammation, and balance hormones. Key nutrients to focus on include: Phytoestrogens (found in foods like flaxseeds, soy, and lentils) can help balance estrogen levels. Omega-3 fatty acids (from fatty fish, walnuts, and chia seeds) help reduce inflammation and support mood. Vitamin D and calcium are crucial for bone health, especially as estrogen levels drop. B vitamins are important for energy levels and mood regulation. Magnesium can help improve sleep and reduce anxiety. Making small changes in your diet can significantly improve how you feel during this time.
Why is weight gain common during perimenopause, and how can I manage it?
Weight gain is a common challenge during perimenopause, especially around the abdominal area. As estrogen levels drop, your metabolism may slow down, making it easier to gain weight and harder to lose it. Hormonal fluctuations can also trigger cravings and affect your body's ability to regulate hunger. To manage weight during perimenopause, focus on: Balancing blood sugar by eating smaller, frequent meals with protein and healthy fats. Regular physical activity, including strength training and low-impact cardio, to boost metabolism. Managing stress to reduce cortisol, which can lead to belly fat. Limiting sugar and refined carbs to avoid insulin spikes. A holistic approach to diet, exercise, and stress management can make a significant difference in maintaining a healthy weight.
How does stress affect perimenopause, and what can I do about it?
Stress can worsen perimenopause symptoms. When you're stressed, your body releases cortisol, which can disrupt the balance of other hormones like estrogen and progesterone. This can lead to mood swings, fatigue, and sleep problems. Over time, high cortisol levels can also contribute to weight gain, particularly around the abdomen. To reduce stress, try: Mindfulness or meditation to calm the nervous system. Deep breathing exercises to activate the body’s relaxation response. Regular physical activity, especially yoga or walking, which can help reduce stress and improve mood. Adequate sleep to allow your body to recover and manage stress better. Managing stress during perimenopause is crucial for your overall well-being.
Can hormone therapy help during perimenopause or menopause?
Hormone replacement therapy (HRT) can be an option for some women to manage perimenopause symptoms, especially for symptoms like hot flashes, night sweats, and vaginal dryness. HRT can help replenish estrogen levels and restore hormonal balance. However, it’s not suitable for everyone, and there are different types of hormone therapies available. It’s important to have a thorough discussion with your healthcare provider to explore the best options for your needs and to understand potential risks and benefits.
What is the best exercise routine for perimenopause or menopause?
Exercise is essential during perimenopause to maintain muscle mass, bone health, and overall well-being. A well-rounded routine should include: Strength training (2-3 times a week) to maintain muscle mass, support metabolism, and protect bone density. Cardio (3-5 times a week) to improve heart health, stamina, and mood. Mind-body exercises like yoga or Pilates to reduce stress, improve flexibility, and promote relaxation. Low-impact exercises, such as walking or swimming, if joint pain or discomfort is an issue. A combination of these types of exercise can help you feel stronger, more energised, and balanced during perimenopause.
How long does perimenopause last, and when does menopause start?
Perimenopause can last anywhere from 4 to 10 years, with the average age of onset being 45. The transition into menopause (when you haven’t had a period for 12 consecutive months) typically happens around age 51, but it can vary. The length and severity of perimenopause symptoms differ from woman to woman. With the right diet, exercise, and lifestyle changes, most women find that their symptoms become more manageable, and many symptoms gradually improve after menopause.
