Your times are unreliable. Your energy feels like it’s on a rollercoaster. You wake up sweating at 2 am Is this stress – or am I in Perimenopause? For better or worse, your hormones run the show. And you can let them call the shots or take better control. Either way, navigating perimenopause symptoms is no cakewalk. With your thinking in mind, we break down exactly what perimenopause is, and science-backed strategies that actually work.
Why do women experience perimenopause?
Although it may not feel sudden, perimenopise is a normal (and natural) point in the aging process for women. It usually starts in the late 40s. During this time, the ovaries produce less estrogen and progesterone, which leads to the following changes: irregular periods, hot flashes, strong sweats, and changes. While the exact causes of perimenopause are not completely understood, research points to a combination of genetic, environmental and lifestyle factors.
It is important to remember that perimenopause is not a disease, however! It is your body’s way of transitioning to menstruation. In many ways, it’s a living thing of the role.
What are the common symptoms of perimenopause?
For some, perimenopause begins subtly (think small changes in your cycle or energy). For others, symptoms appear as a loud knock at the door – eg. Sudden hot flashes or sleep disturbances. On average, women enter Perimenopiopause around the age of 44, but the range is wide.
Common symptoms of perimenopause include:
- Irregular or unexpected times
- Scorching heat and night sweats
- Changes in mood or anxiety
- Trouble sleeping or insomnia
- Decreased energy and motivation
Remember that these are signs of these areas of the universe. You may have all or some, or a few. Regardless, the goal is to spot these perimenopause symptoms early. That way, you can be strong before they affect your life.
How to know if you are in Perimenopause
Tracking your body is the first step. Be aware of irregularities in your cycle, and look for shifts in mood, sleep and energy. Some women benefit from hormone testing to see where their estrogen and progesterone levels are, especially if symptoms are severe. Remember: There is no “perfect” timeline. Perimenopause symptoms tend to gradually decrease, so the key is to be aware rather than complacent.
What Helped: Lifestyle Basics
Let’s talk nutrition, exercise, and sleep.
1. Healthy food
If you only take away one tip, let it be this: Eat your protein! As estrogen decreases, muscle mass naturally decreases, making enough protein – required. Aim for 1 gram of protein per pound of ideal bodyweight (here’s how to do this). But along with protein, don’t forget fiber. Fiber-rich foods also help stabilize blood sugar and support gut health – both of which influence hormone balance. Finally, keep up with your calcium and vitamin d for bone health. Scroll through the food sample program that hits these marks.
2. Strength and Movement Training
If you’ve been a Cardio Queen most of your life, it’s time to start lifting weights (not just 3-5 hand weights). Strength training maintains muscle mass and bone density, boosts metabolism, and improves mood. Even simple bodyweight moves—squats, push-ups, planks—make a difference! There is no need to stop the intense Cardio – eg. Walking), but lifting will give you the results Cardio cannot. If you are brand new to training, I highly recommend EVLO Fitness by Dr. Shannon Ritchey.
3. Sleeping
Not surprisingly, poor sleep increases perimenopausal symptoms (and this type of chronic stress can also disrupt hormones). Prioritizing 7-9 hours of sleep and establishing a routine will help regulate your hormones and reduce perimenopausal symptoms.
One meal plan for perimenopause support
As mentioned, here is a sample day designed to nourish your body, balance hormones, and support strong energy. It includes the main macros and It is very important in Perimenopase:
Breakfast: Greek yogurt parfait
Food: Easy protein smoothies
- 1 scoop vanilla protein powder + 1/2 frozen banana + dash of cinnamon + milk of choice (protein, heavy carbs)
Lunch: Salmon & quinoa power bondl
- Cooked salmon (protein, Omega-3s, Vitamin D)
- Quinoa cooked in bone broth (protein, complex carbs, magnesium)
- Roasted Broccoli (calcium, fiber, magnesium, antioxidants)
Food: Cottage cheese with pumpkin seeds
- Cottage Cheese (Protein, Calcium)
- Pumpkin seeds (magnesium, zinc, healthy fats)
- Green honey drizzle
Dinner: Chicken & vegetable gry
- Chicken Ble or TOFU (protein)
- SATETÉED includes colorful veggies like bell peppers, carrots, and zucchini (fiber, micronutrients)
- Brown rice (cool carbs)
- Sesame oil + garlic / ginger to taste
Bedtime Snack: Herbal tea and oatmeal cookie
Supplements and hormone replacement therapy: What the science says
Even with a solid diet and basic movement, there’s no shame in asking for more support. This can include targeted supplements and/or hormone replacement therapy (HRT). Remember a lot It works best when built on the basics: consistent protein intake, strength training, sleep, and stress management.
Appendices
MB-1 Proshootic, Omega-3S, Vitamin D, and magnesium have evidence to support their use for gut health, inflammation, mood and sleep. But there are no healing miracles! Think of them as a whole, not based.
Hormone Replacement Therapy (HRT)
HRT is a valid option for women experiencing significant symptoms. It is important to consult with an appropriate healthcare provider to understand the risks, benefits and timing. And while HRT can be life-changing, remember those lifestyle habits — good nutrition, exercise, stress management — form the foundation.
A quick win for Perimenopause
Perimenopause can feel unpredictable, but small, consistent habits make a – big the difference. By following your symptoms, prioritizing nutrient-rich foods, and staying active with regular exercise, you can stay active and feel more in control during this interim phase.
Track features: Use a journal or app to track cycles, hot flashes, and sleep patterns – this helps you spot trends and prompts discussions with your healthcare provider.
Food ideas: Include protein and fiber in every meal to maintain energy. Nourish your hormonal pathways with any of these hearty smoothies!
Fast strength training: 15-20 minutes of aerobic exercise, weights, or resistance bands at home to maintain muscle and increase mood.
Support, don’t stress: Supplements and hormone therapy help, but they are most effective when paired with a strong foundation of health.
Sleep & Wind Down: Aim for 7-9 hours and establish the procedure at night; Consistent sleep helps regulate hormones and emotions.
You are empowered by Perimenopause
To bring this full circle, perimenopause is not a problem to fix. It is an unnatural, unavoidable phase of life. And good news! Now that you are armed with some tools and techniques to use, you will make this change a lot smooth. Finally, the more information you have, the more confident you will feel navigating this chapter. Perimenopause doesn’t have to be a mystery. With the right mindset (and sympathetic girlfriends!) it can be an opportunity to fulfill your health, energy and well-being.
Edie horstman
Edie is the founder of the nutritional cleansing business, wellness with Edie. In her back and forth, she looks at women’s health, including fertility, hormone balance, and postpartum life.