A Practical Guide to Proactive Perimenopause Management for Women in 40s and 50s
Mar 27, 2025
Perimenopause is a significant transition in a woman’s life, bringing hormonal shifts that can affect energy levels, mood, metabolism, and overall well-being. While this stage is natural, it doesn’t mean you have to endure it passively. The key to thriving during perimenopause is a proactive approach—one that includes intentional movement, nourishing nutrition, targeted supplementation, and lifestyle adjustments that support both your body and mind.
Symptoms of Perimenopause
- Irregular Periods
- Hot flushes
- Sleep problems
- Fatigue
- Vaginal Dryness
- Incontinence
- Weight Gain
Effective Exercise
- Move more (but not rigidly stuck to the rule of 10k daily steps!)
- Move well (learn techniques & skills & adapt to your unique body)
- Strength (with a decent amount of weight relative to your skills & capacity)
- High Intensity Cardio (real HIIT/SIT is insanely hard!)
- Power & Plyometrics (jump like a little kid!)
- Recovery (work as hard at this as you do with the above)
Nourishing Nutrition
- Protein – understand this properly & apply it
- Carbohydrates – understand this properly & apply it
- Gluten – reduce/stop
- Drink water – fluorine free & with minerals
- Alcohol – reduce/stop
- Caffeine – reduce/stop
Supportive Supplements
- Magnesium, Magnesium, Magnesium!
- Vitamin D3
- Vitamin C
- Zinc (potentially)
- Omega 3 Fatty Acids
- Beef Liver & Collagen
Life-Changing Lifestyle
- Sleep habits
- Environmental toxins remove/reduce
- Stress management
- Nature immersions
- Soul (spirit or trauma) work – deal with that darkness!
Perimenopause may bring challenges, but with a proactive approach, you can navigate this transition with strength and confidence. By focusing on effective movement, nourishing your body with the right foods, incorporating key supplements, and making intentional lifestyle shifts, you can support your well-being and feel more balanced. Every small change adds up, so start where you can and listen to what your body needs. Embrace this phase as an opportunity to prioritize your health and step into the next chapter of life feeling empowered and vibrant!
You can download our Navigating Perimenopause Ebook here
If you're unsure of the journey - Here's an updated checklist from @jeanhailes - https://www.jeanhailes.org.au/resources/perimenopause-and-menopause-symptom-checklist
Validing and supporting women's emotions during menopause - See video here