If you're in your 40s and have started to notice changes in your body - your energy, your weight, your digestion, your sleep - you are not imagining things. Perimenopause is a real and significant physiological shift, and it changes what your body needs nutritionally.
As a naturopath, two nutrients consistently come to the top of my list for women in this stage of life: protein and fibre. Here's why and what you can do about it.
What Perimenopause Does to Your Body
From roughly our early to mid 40’s, oestrogen levels begin to fluctuate and gradually decline. This hormonal shift has wide ranging effects:
• Muscle mass begins to decline at an accelerated rate (a process called sarcopenia)
• Bone density starts to decrease, increasing the risk of osteoporosis
• Metabolism slows, making it easier to gain weight particularly around the abdomen
• Gut motility can slow, leading to bloating, constipation and digestive discomfort
• The gut microbiome itself changes, affecting digestion, immunity and even mood
Why Protein Is Non-Negotiable After 40
Oestrogen plays a protective role in muscle maintenance. As levels decline, we lose that protection and muscle loss accelerates significantly if protein intake is insufficient.
Research indicates that women over 40 need considerably more protein than current general guidelines suggest. Some experts recommend up to 1.6–2.0g per kilogram of body weight per day, particularly for women who are active or looking to maintain a healthy weight.
Adequate protein intake during perimenopause:
• Preserves and builds lean muscle mass
• Supports bone density (protein is essential for bone matrix formation)
• Stabilises blood sugar and reduces cravings
• Supports healthy weight management
• Improves satiety and reduces the tendency to overeat
Why Fibre Is Equally Important
The hormonal changes of perimenopause have a direct impact on the gut. Oestrogen helps regulate gut motility so as levels decline, many women experience increased bloating, constipation and digestive irregularity.
Beyond digestion, fibre plays a critical role in hormone metabolism. The gut microbiome is responsible for processing and clearing excess oestrogens from the body. A fibre-depleted gut is less efficient at this process, which can worsen hormonal imbalance.
A diet high in fibre during perimenopause:
• Supports regular bowel movements and reduces bloating
• Feeds beneficial gut bacteria, supporting the estrobolome (the gut bacteria involved in oestrogen metabolism)
• Helps regulate blood sugar - important as insulin sensitivity often decreases during this stage
• Supports cardiovascular health, which becomes increasingly important post menopause
The Gap Between What We Know and What We Actually Get
Most women in their 40s understand, at least in principle, that they need more protein and fibre. The challenge is consistently getting enough - especially when life is busy, appetite fluctuates, or we simply don't know how to make it work practically.
This is precisely the gap that BettaYou was designed to close. As a naturopath, we formulated BettaYou to deliver meaningful amounts of both protein and fibre in one simple, convenient sachet. No complicated meal planning. No extensive supplement routines. Just one daily habit that supports your body through one of the most significant transitions of your life.
A Note on Ageing Well
Perimenopause is not something to simply endure. With the right nutritional support, it can be a time of genuine vitality, strength and self-awareness. The women who navigate this stage best are not the ones doing everything, they are the ones doing the right things, consistently.
Protein. Fibre. Every day. It really is that foundational.
Written by Melissa Argiro, Naturopath & Co-Founder of BettaYou
