Integrated Nutritional Approaches for Hormonal Modulation During the Perimenopausal Transition

Perimenopause signifies a major transitional period in a woman’s life, characterized by fluctuating levels of estrogen and progesterone that give rise to various physiological and psychological symptoms. These include hot flashes, night sweats, mood swings, sleep disturbances, and an increased risk of chronic illnesses such as osteoporosis and cardiovascular diseases. Although hormone replacement therapy (HRT) has been widely utilized to mitigate these effects, growing concerns regarding its safety have fueled interest in non-pharmacological alternatives. Among these, nutritional and lifestyle interventions stand out as promising, sustainable strategies. This paper presents a comprehensive examination of integrated nutritional approaches for hormonal modulation during perimenopause. It emphasizes the synergistic effects of specific micronutrients, notably magnesium, as well as broader dietary patterns such as the Mediterranean and plant- based diets. Lifestyle modifications, including physical activity, stress management, and sleep hygiene, are also explored for their role in enhancing hormonal balance. The interplay between diet, the gut microbiome, and estrogen metabolism is also examined. The evidence suggests that a personalized, culturally relevant approach incorporating these strategies can significantly improve quality of life and long-term health outcomes for perimenopausal women.