Perimenopause Nutrition Support
Perimenopause is a time of hormonal transition that can bring unexpected changes—weight shifts, fatigue, sleep disruption, mood changes, digestive issues, and changes in how your body responds to food. If what used to “work” no longer does, you’re not imagining it.
At Compass Nutrition, our dietitians help patients navigate perimenopause with evidence-based nutrition strategies that support hormone balance, energy, and long-term health—without extreme restriction or diet culture noise.
How Nutrition Impacts Perimenopause
Hormonal fluctuations during perimenopause can affect how the body uses energy, manages blood sugar, builds muscle, and regulates appetite. Nutrition plays an important role in supporting these shifts, particularly when symptoms feel inconsistent or frustrating.
Common factors we address include:
Changes in metabolism and body composition
Blood sugar fluctuations
Increased inflammation or joint discomfort
Sleep quality and energy levels
Digestive changes or new food sensitivities
A personalized approach helps support your body through these transitions—rather than working against it.
Common Perimenopause Symptoms We See
Patients often seek nutrition support for perimenopause-related concerns such as:
Weight gain or changes in body composition
Fatigue or low energy
Sleep disruption
Mood changes or irritability
Digestive discomfort or bloating
Increased cravings or appetite changes
Changes in cholesterol or blood sugar markers
Nutrition support focuses on stability, nourishment, and sustainability—not quick fixes.
How Compass Nutrition Supports Perimenopause
Our dietitian-led approach to perimenopause nutrition is grounded in clarity and realism. Support may include:
A comprehensive nutrition and health assessment
Adjusting macronutrient balance to support energy and muscle health
Blood sugar–supportive meal timing
Guidance around protein, fiber, and fat intake
Addressing digestive tolerance and inflammation
Supportive supplement guidance when appropriate
We aim to help patients feel informed, supported, and confident during this stage of life.
When Additional Testing May Be Helpful
For some patients, targeted testing can help clarify factors contributing to symptoms such as inflammation, digestive discomfort, or food reactions. Testing is never required, but it may be considered when symptoms persist despite nutrition adjustments.
👉 Learn more about MRT testing and how it may support personalized nutrition planning.
What to Expect from a Perimenopause Nutrition Appointment
During your initial appointment, your dietitian will review your symptoms, health history, eating patterns, and goals. Together, you’ll create a plan that supports hormone health while fitting into your lifestyle.
Appointments are available for patients in New York, with both in-person and virtual options.
👉 Work with a dietitian in New York experienced in midlife nutrition support.
Frequently Asked Questions
Can nutrition really help perimenopause symptoms?
Yes. While perimenopause is a natural transition, nutrition can play a meaningful role in supporting energy, blood sugar balance, body composition, and overall well-being.
Do I need to follow a strict diet?
No. Most patients benefit from targeted adjustments rather than restrictive plans. The goal is nourishment and consistency—not elimination.
Is nutrition counseling covered by insurance?
Coverage depends on your plan and diagnosis. Our team can help review insurance benefits prior to starting.
Are virtual appointments available?
Yes. We offer virtual nutrition counseling for patients throughout New York and for other states.