PERIMENOPAUSAL? NOW WHAT???

When we were younger and learning to cross the road, our parents took us by the hand, taught us “look left, look right and look left again” … What does that mean when crossing the distance from perimenopause to menopause? What do we need to look for, as crossing this road feels like jaywalking across a double freeway into the vast unknown!

Entering perimenopause can feel like stepping into unknown territory. For many women, it’s a phase marked firstly by emotional ups and downs, and initial subtle changes in weight, menstrual cycles and cognitive norms. If you’ve recently realised you’re perimenopausal, you’re not alone—and you’re certainly not powerless. Here’s what you can do to take charge of your health, your hormones, and your well-being in this new chapter.

Knowledge is empowering. Take time to read reputable sources about perimenopause and what to expect. Symptoms can include irregular periods, hot flashes, sleep disturbances, mood swings, and changes in libido. Understanding what’s normal can help you feel more in control and less anxious about the changes.

1. Track Your Cycle and symptoms,

Start monitoring your monthly menstrual cycle symptoms, including changes in your cycle, mood, sleep patterns, libido and energy. This record will help you identify patterns and triggers, and can be valuable information to share with your healthcare provider.

2. Prioritise Healthy Lifestyle Choices

·       Nutrition: Eat a balanced diet, focus on lean protein, aim for 30g with each meal, include fruits, vegetables, healthy fats, and whole foods. Bone density decreases with age, so start looking after your bones as early as possible. Exercise regularly from a young age to prioritise physical health. Vitamins D3 and K2 are essential for bone health. Fruits and vegetables provide valuable vitamins, such as B vitamins, which can help regulate cycles, moods, and boost energy levels.

·       Exercise: Regular physical activity is a must, when you are perimenopausal, you need to incorporate weight-bearing exercises such as strength and resistance training.  Yoga, Pilates, brisk walking, jumping (rebounding), tennis and dancing are also great options. Exercise can have a positive effect on bone mass density, but this is easier when we are younger, so we need to start today!  The aim is to build muscle, as muscles protect bones and help with improved metabolism, but also to stimulate bone cells to make more bone, which is easier when we are younger.  Further beneficial effects of exercise are improved mood, heart health, bone growth, and assisting with weight management.

·       Sleep: You will feel the difference when you have sufficient restful sleep. Practice good sleep hygiene by avoiding screens before bed, keeping your bedroom cool, and winding down with relaxing rituals. Often, poor sleep is not because we cannot sleep but rather because we are stressed and our stress hormone cortisol, has a direct effect on our sleep hormone, melatonin. So, the next point about stress management is linked to optimal sleep.

·       Stress Management: Consider meditation, breathing techniques or mindfulness therapies to help manage stress and anxiety. Supporting the nervous system is key. Have a serious consideration of your stress and find ways to focus on things that bring you joy and fulfillment and let go of what is no longer serving you. Stress is silent and can have serious consequences. Working on stress management is a daily task.

3. Join a Support Network

Connecting with other women going through perimenopause can be reassuring and helpful. Look for online forums, local support groups, or social media pages dedicated to women’s health. Sharing experiences and advice and educating yourself can make the transition smoother. The better we understand our bodies and how we can support ourselves the more empowered we will be.

Ultimately, deciding to embrace the change, focus on your emotional well-being and staying proactive about your health are the best steps to take, today! Perimenopause is a natural part of life, and while it comes with challenges, it’s also an opportunity to nurture yourself and prepare for the next stage. By staying informed, seeking support, and taking proactive steps, you can thrive during perimenopause and beyond.