Living Your Best Life During Perimenopause

Perimenopause is a period of transition. You’re getting ready to close one chapter and prepping for the next step in your life, and with that comes a lot of changes—good and not so good. You may feel like a stranger in your own body as you encounter new symptoms (hello, mood swings and hot flashes) or find yourself dealing with a flood of emotions out of the blue. 

Though perimenopause can be an uncertain time for many people, it’s a little easier to navigate when you’ve got a strong foundation of self-care and wellness practices on your side. There’s no “one size fits all” perfect perimenopause lifestyle, but these tips may help you adjust and even thrive in this in-between period. 

Daily Challenges of Perimenopause

Let’s face it: some of the symptoms of perimenopause and menopause are the opposite of fun. Night sweats, irregular periods, ever-changing mood… it’s a lot on your brain, your spirit, and your body. You may be losing sleep, feeling fatigued or experiencing more aches, pains, and headaches, or snapping at a loved one when you really didn’t mean to, but this is normal! Your estrogen levels are changing rapidly and that can be a total rollercoaster both physically and emotionally. 

Managing symptoms of perimenopause will vary from person to person, as there’s no concrete set of symptoms that everyone experiences. These simple routines and rituals may be helpful additions or tweaks to your daily life during perimenopause.

Eat more protein

As you age, you may lose bone and muscle mass. Eating more protein can help rebuild some of this muscle, as well as keep you feeling satisfied between meals. You don’t have to go overboard and pile on the protein or drink a protein shake every hour on the hour; try starting your day with a protein-rich breakfast like an egg scramble (add salmon or turkey for even more protein goodness!) or a bowl of Greek yogurt or cottage cheese, jazzed up with your favorite toppings. In addition, make sure you’re getting an adequate amount of calcium for bone strength and continue eating a heathy diet of lots of leafy greens, feel-good fruits, and healthy fats.

Work it out

You already know the many benefits of exercise—it boosts your mood, gets your heart pumping, and can be a great source of community—but it’s extra important during perimenopause and menopause, especially strength training. Pick up some weights and start your lifting journey as a way to fight back against declining muscle mass, or challenge yourself to go heavier with your existing lifting routine. In addition, add more core work into your routine for stability, and stretch it out on a regular basis with yoga, Pilates, or stretching workouts to increase flexibility. And always give your bones and muscles a chance to recover with a cool down workout! 

Give yourself some extra love

Take a time out! Treat yourself to a “me” day where you do whatever you want, whenever you want. Indulge in your favorite self-care rituals. Buy a new outfit that makes you feel good as you are. Go for a long walk or take a high-powered cardio class to deal with ever-changing emotions. Order two desserts or go out for ice cream after dinner. You’re going through something that can be challenging and stressful, so give yourself a little more TLC when you need it.  

Implement stress-management techniques

Life can be stressful enough without perimenopause showing up, and handling stress is key to managing symptoms and finding balance in your perimenopause lifestyle! Find ways of dealing with your stress levels so you aren’t completely overwhelmed with everything on your plate, from work to family to your wellness. For some, this may be regular yoga classes or massages. For others, it’s finding quiet time to rest and reflect without distractions. Others may work out their stress by punching a boxing bag or running mile after mile. Find the stress-relieving rituals that work for you and pencil them into your weekly routine. And when all else fails, just breathe through it, because this too shall pass. 

Finding Support During Perimenopause 

Ask for advice

You’ve probably got a few people in your life who have gone through perimenopause and menopause before. Now’s the time to play journalist and ask some questions! Call up your mother, grandmother, aunts, or older siblings and ask what the process was like for them: what they learned, how they handled their symptoms, and what life is like on the other side. Sometimes guidance from our elders is exactly what we need to tackle a new challenge.

Recognize your emotions

For some, saying goodbye to their menstrual cycle and childbearing years can be emotional and hard to navigate without feelings of sadness. This is totally OK! It’s a huge change, so don’t be afraid to sit with those feelings instead of keeping them bottled up. Work through your emotions by talking with a friend, loved one, or your therapist, or consider journaling through the process to let it all out on the page. 

For others, perimenopause and menopause are exciting, so if that’s you, lean into it and make a list of what you’re most pumped about for this new chapter of your life: travel, career goals, no more PMS, whatever! Embrace what’s next and view perimenopause and menopause through a positive lens. 

Reach out when you need to

Perimenopause can be a breeze for some people and a really difficult process for others. If you’re having trouble managing symptoms of perimenopause on your own, get in touch with your doctor or healthcare practitioner for help. Talking to a therapist may also be beneficial, especially if your emotions and moods feel out of your control. When all else fails, talk about it! Your family and friends probably aren’t super aware of how you’re feeling and what you’re going through in your daily life during menopause, so speak up and be honest and vulnerable with the people you love and trust most.