Perimenopause and menopause nutrition in Dubai
Perimenopause can start years before your last period. Sleep, mood, belly fat, energy and blood sugar can all shift while your blood tests still look “normal”. Nutrition will not stop the transition, but it changes how you feel going through it.
What nutrition can do in perimenopause
As estrogen and progesterone fluctuate, the body tends to handle blood sugar less smoothly and to lose muscle more easily. The basics matter more than ever:
- Protein spread across the day to protect muscle
- Meals built to keep blood sugar steady
- Fibre and plants for gut health, which is linked to hormone balance
- Strength training and sleep as part of the plan, not an extra
- Checking key nutrients such as vitamin D and iron with your doctor
HRT and nutrition do different jobs
Hormone therapy is a medical decision for you and your doctor. Nutrition supports metabolism, muscle, bone and mood whether or not you take HRT. One does not replace the other.
Nutrition works alongside your doctor’s care, not instead of it. Diagnosis, medication and hormone therapy decisions stay with your physician.
Working with Tina
Working with Tina one to one online is available through her 6 month Hormone Reset Method™ (HRM™), which includes 3 private consultations with Tina plus ongoing support throughout the program, on Zoom. To start, apply for the program.
In Dubai, Tina also sees clients in person at DNA Health & Wellness (Al Wasl Road) and Clinica Joelle (Jumeirah Road).
About Tina
Tina Chagoury is a clinical dietitian licensed by the Dubai Health Authority since 2005 and a certified Functional Hormone Specialist (2024). She holds a BSc in Nutrition and Dietetics and a Master of Public Health from the American University of Beirut, and has more than 20 years of experience in women’s health nutrition.
What is the best nutrition for perimenopause?
Eating that protects muscle and steadies blood sugar: enough protein at each meal, plenty of fibre and plants, and fewer ultra-processed foods. The details depend on your symptoms and labs.
Which supplements help in perimenopause?
It depends on what you are actually low in. Test first with your doctor, for example vitamin D and iron, rather than guessing.
Does nutrition replace HRT?
No. They do different jobs. HRT is a medical decision with your doctor, and nutrition supports your body either way.
At what age does perimenopause start?
It often begins in the 40s, and sometimes earlier. Symptoms can appear years before periods stop.