Cycle-Aware Nutrition: From Trying to Conceive to Perimenopause with a Young Family
By Richa Puri, independent prescribing pharmacist and nutritional therapist
When you have young children, your own nutrition can easily slip to the bottom of the list. Between nursery drop-offs, broken sleep and never-ending demands for snacks, it can feel hard enough to eat regularly, let alone think about hormones and long-term wellbeing.
In my work, I see that a woman’s needs can keep changing long after pregnancy, to the postnatal period, breastfeeding, the return of periods and, for some, perimenopause. The aim isn’t to eat “perfectly” or add another demanding routine to your day. It’s about tuning in to how you feel and asking for support when you need it.
Trying to conceive and pregnancy
When you’re trying for a baby, it can be tempting to buy every supplement recommended online. I often speak to parents to be taking several products at once, without knowing whether they need them or whether they work well alongside medication. Start with the basics, then talk through concerns with a qualified professional. If you’re constantly tired, have very heavy periods, notice changes to your cycle or have an existing health condition, it’s worth mentioning it. Pregnancy nutrition is about making choices that make sense for you.
The postnatal years
The early years of parenting can be demanding. I often see mums trying to make sense of tiredness, low energy or mood changes while surviving on broken sleep, cold cups of tea and whatever’s left on their child’s plate. Sometimes that’s simply the reality of having a young family. But if you aren’t feeling like yourself, or symptoms are lingering, you don’t have to just push through. A check-in with your GP, pharmacist or midwife can help.
Food, supplements and medication
I always encourage parents to think about the bigger picture. If you’re taking medication as well as vitamins, supplements or herbal remedies, it’s really important to check that everything works well together. You might be taking iron, thyroid medication, antidepressants, contraception or HRT, for example. Sometimes even the time of day you take something can make a difference, so ask your pharmacist if you’re unsure. This doesn’t mean worrying about every meal; it simply means that general advice isn’t right for everyone.
Perimenopause and parenting
For some women, perimenopause can begin while they’re raising young children. They may also be trying to conceive. Hormonal changes, disrupted sleep and family life can overlap, which can make it tricky to work out what’s behind a particular symptom. There’s no “one-size-fits-all” answer, but nutrition can help.
Start small: eat regular meals where possible. If something feels different or concerning, ask for professional advice rather than trying to figure it all out from online trends.
If you feel something isn’t right, seek professional advice, rest where you can, do exercise you enjoy and get mental-health support if you need it.
Richa Puri is an independent prescribing pharmacist and nutritional therapist with an interest in women’s hormonal health. This article is intended for general information only and does not replace personalised medical, pharmaceutical or nutritional advice. Speak to your GP, midwife, pharmacist or another appropriately qualified healthcare professional about individual symptoms, medication, supplements, pregnancy or breastfeeding.
Find out more at richapurihormones.com.
If you’re pregnant, breastfeeding, trying to conceive, taking prescribed medication or thinking about a new supplement, check first with a pharmacist, GP, midwife or other qualified healthcare professional. Don’t stop, start or change prescribed medication without medical advice.