Perimenopause can feel like a rollercoaster - hot flashes, mood swings, and sleepless nights might have you wondering, “Is this my new normal?”
As a nutritionist and menopause coach, I’m here to tell you it doesn’t have to be!
By focusing on key pillars (sleep, stress management, exercise, nutrition, and mental health), you can transform this phase into an opportunity to feel stronger and more vibrant in your 40s.
In this newsletter, you’ll find practical strategies, an inspiring client story, and an exclusive Perimenopause Guide for my paying subscribers.
Take Control with Key Pillars
Perimenopause is the perfect time to build a foundation for a healthier, happier menopause. By prioritizing these five pillars, you can empower your body and mind to thrive:
Sleep: Night sweats and racing thoughts can disrupt rest, but a consistent routine - going to bed and waking up at the same time, keeping your bedroom cool, and avoiding screens 1 hour before bed - can help. Try a 10-minute tapping meditation or a warm bath to wind down.
Stress Management: Chronic stress worsens hot flashes and anxiety. Practice 5-minute diaphragmatic breathing (inhale for 4, hold for 4, exhale for 6), journal for 10 minutes to process emotions, or try yoga poses like Child’s Pose to stay grounded.
Exercise and Movement: Stay active with strength training (3-4 times weekly, progressively lifting heavier weights) to support muscle and bone health, sprint interval training (SIT) for cardio, and jumping or step-ups (10-20 reps, 2-3 times weekly) for bone density. Add daily mobility exercises like leg swings to prevent stiffness. Walking is great but is not enough, so mix it up!
Nutrition and Eating Habits: Aim for 30g+ protein per meal and 30g+ fiber daily (fruits, veggies, legumes) to stabilize blood sugar and support gut health. Include SMASH fish, cruciferous veggies, and phytoestrogens to ease symptoms. Stay hydrated and avoid alcohol, caffeine, and sugary sodas to reduce hot flashes and inflammation.
Mental Health and Support: Hormonal shifts can affect mood, so build a support system with friends, family, or a menopause community. Consider counseling for coping strategies.
If symptoms disrupt your life, consult your doctor about personalized hormone replacement therapy (HRT). Start small with one pillar and build from there to feel empowered!
Client Success Story: Lisa’s Transformation
Meet Lisa, a 44-year-old client who was struggling with perimenopause fatigue and irritability. She felt overwhelmed until we worked together to create a plan. Lisa started with a protein-rich breakfast (30g+), added short sprint interval workouts, and practiced daily meditations. Within weeks, her energy soared, and she felt more like herself. “I didn’t realize how much small changes could help me feel in control,” she shared. Lisa’s story proves you can thrive in perimenopause with the right strategies!
Free Gift for Paying Subscribers: Perimenopause Guide
For more in-depth knowledge on how to support your perimenopause journey through the 5 pillars, download my How To Navigate Perimenopause Guide.
Not a paid subscriber yet? Join now to unlock this and future exclusive resources!