10% discount on everything*

Voor 23:00 besteld, morgen in huis

Free shipping on orders over €75

Voeding tijdens de (pre)menopauze: 6 praktische tips

Nutrition during (pre)menopause: 6 practical tips

by Joelle in Blog

During (pre)menopause, your body changes due to hormonal shifts that can affect your energy, mood, and overall well-being. This phase of change can be challenging, but did you know that nutrition can make a big difference in how you feel? By consciously choosing foods that support your body, you can better maintain your energy levels and ensure greater comfort during this period.

Below, I share six nutrition tips that can help you nourish your body and support it through all the changes it is going through.

1. Eat phytoestrogens for your hormones

Phytoestrogens are plant-based substances that have a mild estrogen-like effect and can help your body support estrogen balance during (pre)menopause. By adding foods rich in phytoestrogens, you can slightly mitigate hormonal fluctuations.

Foods rich in phytoestrogens include:

  • Flaxseed : rich in lignans, a type of phytoestrogen that can balance your hormones.
  • Soybeans and tofu : contain isoflavones that can help reduce symptoms such as hot flashes.
  • Sesame seeds : a good source of phytoestrogens and healthy fats.

By adding a portion of these foods daily, you naturally support your body in dealing with hormonal changes.

Do you want to know how to translate this into easy, tasty meals?

Then download the free recipe book “8x hormone-friendly recipes for women over 40” – specially developed for this stage of life.


2. Ensure sufficient calcium and vitamin D

During (pre)menopause, bone density often gradually decreases, making your bones more fragile. Calcium and vitamin D are important for keeping your bones strong and reducing the risk of osteoporosis. Calcium-rich foods such as dairy, broccoli, almonds, and figs are good choices to include regularly in your diet.

In addition, vitamin D helps absorb calcium. Make sure you get outside regularly for sunlight, which is the natural source of vitamin D, and consider a vitamin D supplement during the darker months. By consciously paying attention to your bone health, you give your body the necessary support to stay strong.

3. Choose healthy fats

Healthy fats are essential for your hormonal health and help reduce inflammation in your body. During (pre)menopause, your hormone balance can become disrupted, and healthy fats can help support that balance. They are also important for your brain function and overall energy levels.

Rich sources of healthy fats are:

  • Avocados : packed with healthy fats and fiber.
  • Nuts and seeds : a convenient snack and a good source of omega-3 fatty acids.
  • Olive oil : rich in monounsaturated fats that support your heart and blood vessels.
  • Fatty fish : such as salmon and mackerel, which are rich in omega-3 fatty acids.

Do you eat little or no fatty fish? Then you can always opt for a supplementary omega-3 supplement .

4. Eat colorful vegetables and fruit

Fruits and vegetables are packed with antioxidants, vitamins, and minerals that your body needs to function properly during this hormonal phase. Antioxidants help fight free radicals and support your immune system, which can help you cope better with the hormonal changes.

Choose colorful vegetables and fruits, such as:

  • Carrots and sweet potatoes : rich in beta-carotene, which is good for your skin and immune system.
  • Leafy greens such as spinach: contain a lot of iron, which is important for your energy levels.
  • Berries : a source of antioxidants that protect your cells.

By making your plate as colorful as possible, you ensure a wide range of nutrients that support your body and help promote your overall well-being.

5. Avoid refined sugars and caffeine

Refined sugars and caffeine can disrupt your hormones and intensify hot flashes or mood swings. These quick energy sources often cause peaks and valleys in your blood sugar levels, which can contribute to fatigue and mood swings. Try to avoid or at least limit them and choose natural energy sources instead.

Alternatives to refined sugars and caffeine include:

  • Complex carbohydrates such as oatmeal and whole-grain products, which keep your energy more stable.
  • Healthy snacks such as a handful of nuts, a banana, or a slice of whole-grain toast with hummus.

By being more mindful of your sugars and caffeine, you support your body in maintaining more stable energy levels and prevent hormonal fluctuations.

6. Don't forget enough protein

Proteins are essential for maintaining muscle mass, which can decline as you age. During (pre)menopause, it is important to maintain muscle mass, as this helps keep your metabolism and energy levels stable. Choose lean proteins and plant-based proteins to provide your body with the building blocks it needs.

Good sources of protein are:

  • Chicken and turkey : lean meat that is rich in protein.
  • Eggs : a complete source of protein that is easy to add to your breakfast.
  • Legumes such as lentils and chickpeas, which also contain fiber.
  • Plant-based proteins such as tempeh and lentils, which can help you maintain your muscle mass.

Do you eat little protein, or do you want to add extra protein to your diet? Then give our unique protein and collagen powder a try. You can incorporate this into a smoothie or your oatmeal, for example.

Conclusion

(Pre)menopause is a time of major changes, but by paying attention to your diet, you can help your body cope better with this phase. Foods rich in phytoestrogens, calcium, healthy fats, and protein can help support your hormone balance, keep your bones strong, and maintain stable energy levels. By consciously choosing healthy, nutritious options and avoiding sugars and caffeine, you give yourself the best chance of a more comfortable transition. With the right nutrition, you can keep your body strong and balanced during (pre)menopause. Take good care of yourself.

Eager to get started right away with nutrition that supports your hormones?

Download the recipe book “8x hormone-friendly recipes for women over 40” for free below.

Previous Post Next Post

Related Posts

Ben jij in de perimenopauze? Doe de hormonale quiz voor 40+ vrouwen

Are you in perimenopause? Take the hormonal quiz for women over 40.

Have you noticed that your body and mood have been changing lately? Perhaps you are sleeping differently, feel more easily thrown off balance, or notice that your energy levels aren't always the same. This may have to do with hormonal changes associated with (pre)menopause – the transitional period during which your hormones slowly begin to fluctuate. This short perimenopause test helps you gain insight into the signs associated with perimenopause. Take the perimenopause test Answer honestly and count how many times you say YES 👇 1️⃣ Have you been waking up more often at night lately, or are you wide awake around 3 a.m.? 2️⃣ Has your cycle become shorter, longer, or more irregular than before? 3️⃣ Do you often experience mood swings, or do you feel gloomy or angry without a clear reason? 4️⃣ Do you notice that your skin or hair is changing (drier, thinner, wrinkles, increased hair loss)? 5️⃣ Do you often experience brain fog or forget simple things (“where are my keys?”)? 6️⃣ Do you suddenly get a hot flash or do you feel your body temperature changing rapidly? 7️⃣ Do you feel more easily irritated or do you notice that your self-confidence is shaky? 8️⃣ Do you have new physical discomforts such as sensitive breasts, a tense stomach, or stiffer joints? 9️⃣ Does your recovery take longer after exercising or a busy day than before? 🔟 Do you sometimes feel like your body is no longer “cooperating” as you are used to (e.g. weight or energy)? 1️⃣1️⃣ Has your libido changed (more or less desire)? 1️⃣2️⃣ Does it seem like your emotions are bigger than the situation or that you cry more easily? The result of your perimenopause test 0–3 YES's You probably recognize few signs of hormonal change yet. Some women notice slight changes in mood or energy during this phase. Use this period to pay close attention to rest, nutrition, and relaxation. Discover here what can provide support 4–7 YES's You may be in early perimenopause. You notice that your body is changing, and this sometimes requires some extra attention. You may experience changes in your skin, hair, or mood. A healthy lifestyle and sufficient exercise and relaxation can help you feel (and stay) well-balanced. View here what can support you in this phase. 8 or more YES answers It is very likely that you are clearly in the transitional phase. You may experience discomforts such as hot flashes, mood swings, irritability, and night sweats. This can affect how you sleep, feel, and move. Dear woman, do you recognize many signals and would you like to deal with them more consciously? Then it can be helpful to pay extra attention to your lifestyle, nutrition, and relaxation. This helps you in this phase. This test is intended to give you more insight into possible hormonal changes that may be associated with perimenopause. It is not a medical test or diagnosis and does not replace the advice of a doctor or therapist. Three quick tips to get through this phase better 1. Sleep ritual Put your phone away an hour before going to bed, make a cup of chamomile tea, and read something light. Finally, write down three things you are grateful for or that made you happy today. 2. Move smart Short strength training or a brisk walk not only helps keep your muscles strong but also has a relaxing effect. 3. Keep learning about your Hormones Handbook Do you want to know and learn more about this phase in your life? In the book Hormones Handbook for Women over 40, Viv tells you more about what changes in your body during this phase. 👉 Order the book here and discover practical tips

Learn more
Liposomale technologie: slimme bescherming op microscopisch niveau

Liposomal technology: smart protection at a microscopic level

Liposomal technology is an innovative way to protect and transport sensitive substances within the body. The principle has been researched and applied for decades in various fields, from nutrition to pharmaceutical innovations. More and more women are curious about how this technology works and why it is so frequently used in modern formulations. Here you can read in an accessible way how liposomes are structured, what makes them special, and why this technique is receiving so much attention within the scientific community worldwide. What is liposomal technology? Liposomal technology is an innovative method to protect and transport substances in the body. The active substance is packaged in microscopic fat globules called liposomes. These liposomes are composed of natural phospholipids — the same fatty substances that make up our cell membranes. Due to this similarity, liposomes can transport substances through the body more safely and stably . How does a liposome work? A liposome looks a bit like a mini soap bubble , but is made of fat molecules. An active substance can be enclosed inside. That layer of fat has several benefits: It protects sensitive substances against degradation by oxygen, light, or stomach acid. It helps with the gradual release of the contents. It ensures that substances end up in the right place. In this way, a liposome functions as a kind of natural protective layer and transport vehicle in one . Why liposomal technology is important Researchers have been studying liposomes since the 1960s. The technology is now being applied in various fields, such as: nutrition and biotechnology – for better stability of natural substances cosmetics – for controlled release through the skin pharmaceutical innovation – for targeted drug delivery In all these applications, it revolves around one goal: delivering substances to the right place as efficiently as possible. Liposomes and science The functioning of liposomal systems has been extensively researched. Scientific publications describe how liposomes: and enable a better distribution of active ingredients. can increase the stability of substances, help prevent oxidation and degradation Sources Springer Nature – Liposomal Delivery Systems: Recent Advances (2024) MDPI Nutrients – Encapsulation Efficiency of Liposomes (2022) Frontiers in Nutrition – The Future of Lipid-Based Carriers (2025) Liposomal technology at Viv Support At Viv Support, we closely follow developments in liposomal innovations . We believe it is important that every step in our production process contributes to quality, purity, and reliability . Therefore, we pay close attention to: the composition and stability of our formulations the safety and purity of raw materials and the scientific substantiation of the applied technology This way, we can work with confidence on products that meet our high quality standards. Did you know that… 💡 Do liposomes resemble the structure of human cell membranes? 💡 the first liposomes were scientifically described as early as 1961? 💡 modern nanotechnology makes liposomes increasingly smaller and more stable? In summary Liposomal technology uniquely combines nature and science. By coating substances with the body's own fats, a stable and efficient transport system is created that is applied in various scientific fields — from nutrition to pharmaceuticals. Curious where liposomal technology is used at Viv Support? View our liposomal supplements here .

Learn more
Intermittent fasting voor 40+ vrouwen: zo helpt mild vasten je hormonen in balans te houden

Intermittent fasting for women over 40: how mild fasting helps keep your hormones in balance

This is an information page. Viv Support has no products intended for this application/indication. Intermittent fasting is more popular than ever. More and more women are noticing that it helps them eat more consciously, gain more energy, and listen better to their bodies. But did you know that intermittent fasting works just a little differently for women over 40 than for younger women or men? From the age of forty, your hormone balance changes. Your metabolism slows down slightly, you sleep differently, and your body reacts more sensitively to stress and food. That is why fasting at this age requires a woman-friendly approach, one that supports your energy, digestion, and hormonal balance . What research says about intermittent fasting in women Research shows that a milder form of fasting, also known as time-restricted eating , can have many benefits. With this method, you eat within a specific window, for example 10 to 12 hours per day, and fast during the remaining hours. Studies show that this approach can contribute to: a more stable blood sugar level a healthier weight more mental clarity and a better day-night rhythm Prolonged or overly strict fasting – such as not eating for 16:8 or more than 14 hours – can actually trigger a stress response in women. Your body then produces more cortisol, which can disrupt hormonal balance and reduce your energy. Therefore, a mild fasting window of 12 to 14 hours proves to be most supportive in practice for women over 40. Why 12–14 hour fasting works best for women 40+ Your body is not designed to stay in 'survival mode' for extended periods. Certainly not during a phase when estrogen and progesterone begin to fluctuate. A 12 to 14-hour eating window gives your digestive system a rest, without compromising your energy or hormone balance. Many women notice a difference within a few weeks: more stable energy throughout the day less need for snacks rest in the digestive system and a better night's sleep Would you like to try it? Start with a 12-hour fast (for example, don't eat anything after 7:00 PM until 7:00 AM) and gradually extend if it feels right. This is how you approach intermittent fasting in a woman-friendly way The success of intermittent fasting lies in balance and listening to your body . Here are practical tips to start gently: ✅ Start slowly with 12 hours of fasting per night ✅ Choose an early eating window (e.g. 8:00–18:00) for a better rhythm ✅ Eat nutritious and colorful – plenty of vegetables, healthy fats, and fiber ✅ Ensure sufficient protein per meal ✅ Move gently: walking, yoga, or strength training ✅ Avoid strict fasting when fatigued or stressed A fasting routine only works if it fits your life. Do you notice that you need more food or rest? Adjust your eating window flexibly. Your body is your guide. The role of proteins in intermittent fasting During fasting, your body needs building blocks to maintain muscles, hormones, and enzymes. Proteins play a major role in this. They provide long-lasting satiety, support your muscle mass, and help prevent energy dips . After the age of 40, the natural production of muscle tissue declines, making it even more important to eat enough protein with every meal. Think of eggs, fish, nuts, and legumes (if your intestines tolerate legumes). Intermittent fasting that really works for women 40+ Fasting doesn't have to be strict or complicated. By starting gently, eating well, and paying attention to your hormonal rhythm, you can actually experience more energy and balance. A 12–14 hour eating window, combined with nutritious meals and sufficient protein, helps your body get into its natural rhythm. This way, you support your energy, digestion, and hormone balance in a way that feels right for your stage of life. 💛 Frequently asked questions about intermittent fasting for women 40+ Is intermittent fasting safe for women over 40? Yes, intermittent fasting is safe as long as it is applied gently and tailored to your body . Preferably choose a fasting window of 12 to 14 hours and ensure you eat enough within your eating period. Fasting too strictly or for too long (such as 16 hours or more) can disrupt hormonal balance. Listen to your body, eat nutritious food, and get enough rest. How long can you fast as a woman over 40? For most women, a fasting period of 12 to 14 hours works best. This gives your digestive system a rest without disrupting your energy or hormone balance. Build it up gradually, start with 12 hours, and only extend if it feels right. What can you eat during intermittent fasting? During the eating window, choose nutritious meals with plenty of vegetables, healthy fats, fiber, and protein. Protein supports your muscle mass, energy, and hormone balance. Do you want more information about proteins? Then click here. Sources: Varady KA et al., Nature Reviews Endocrinology (2023) – Time-restricted eating: benefits for metabolism. American Heart Association (2024) – Study: eating window <8 hours linked to 91% higher risk of cardiovascular mortality.

Learn more