Health Tips for Perimenopause

Are you feeling overwhelmed by the physical and emotional changes of perimenopause? Discover how to ease symptoms and feel your best with these actionable health tips. You can start feeling better today!

Quick facts: Health Tips For Perimenopause

  • ✅ Women in the United States enter menopause at an average age of 51 (National Institute on Aging, 2020)
  • ✅ Over 40% of women report experiencing at least one menopause symptom (Mayo Clinic, 2020)
  • ✅ Weight gain is a common symptom of perimenopause and can be managed through healthy eating and exercise (Harvard Health Publishing, 2020)
  • ✅ Research suggests that stress reduction techniques such as yoga, meditation and tai chi can help alleviate symptoms of perimenopause (American Psychological Association, 2020)
  • ✅ Women in perimenopause are at an increased risk of developing osteoporosis due to decreased levels of estrogen (National Institute of Arthritis and Musculoskeletal and Skin Diseases, 2020)
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    Diet plays an important role in managing perimenopausal symptoms. Eating a balanced diet can help reduce symptoms like hot flashes and night sweats. By making simple changes to your diet, you can provide your body with the essential nutrients it needs to help you cope with this challenging stage of life.

    Let’s explore some diet tips for managing perimenopausal symptoms:

    Increase intake of fresh fruits and vegetables

    It is recommend that women in their perimenopausal years increase their intake of fresh fruits and vegetables. Eating a diet rich in produce can help to balance hormones, fight inflammation, and reduce the risk of certain diseases. Fruits and vegetables are rich in vitamins, minerals, antioxidants, and beneficial plant compounds which can support overall health as well as menopausal symptoms such as hot flashes, night sweats, and mood swings.

    It’s important to emphasize eating a variety of fresh produce rather than relying on processed or packaged products. To get the most benefit from your diet it’s best to eat organic fruits and vegetables whenever possible since these will be free from unnecessary pesticides or additives. Additionally, aim for at least five servings per day to get the full nutrients your body needs. Try adding an extra piece of fruit for breakfast or a side salad for lunch if you are finding it easy to hit this target.

    Reduce processed foods and saturated fats

    Reducing processed foods and saturated fats is key to a healthy diet during perimenopause. Processed foods often contain added salt, fat, and sugar that can cause inflammation, which can interfere with hormone balance. Diets high in processed foods also lack essential nutrients that are beneficial for overall health and hormone balance.

    Saturated fats can be found in many animal-based products such as red meat, pork, poultry skin, full-fat dairy products, seafood such as shrimp and lobster, and some plant-based oils like coconut oil. These types of fat can lead to an increase in bad cholesterol levels so it is important to limit these sources of saturated fat to no more than 10% of your daily calorie intake. Replacing saturated fats with healthier unsaturated fats like olive oil or nuts will help support hormone balance during perimenopause by promoting healthy inflammation levels and reducing the risk of cardiovascular disease.

    Increase intake of plant-based proteins

    During the perimenopause, women can experience a loss of lean muscle mass due to hormonal changes. To combat this, it is important to increase protein intake to help maintain lean muscle mass. However, instead of focusing on animal proteins such as beef and chicken, a healthier option is to increase intake of plant-based proteins. These include nuts, seeds, legumes, and tofu.

    Plant-based proteins have benefits such as being low in fat and saturated fat which can help lower the risk for heart disease and other chronic diseases. Additionally, by increasing intake of plant-based proteins you will also be reducing your consumption of red meat which has been linked to raising cholesterol levels and increasing risk for cancer.

    Lastly, make sure that your diet is varied so you are getting the right vitamins and minerals your body needs during this stage in your life.


    Exercise is an important part of maintaining a healthy lifestyle during perimenopause. Exercise can help manage symptoms of perimenopause such as hot flashes, night sweats and mood swings. Regular exercise can also help reduce stress and improve sleep quality, as well as help maintain a healthy weight.

    In this article we will discuss the benefits of exercise and how to incorporate it into your perimenopause health regimen:

    Regular aerobic exercise

    Regular aerobic exercise is one of the most important health tips for perimenopause. This form of exercise increases the heart rate and breathing rate for a sustained period of time, and can reduce levels of stress hormones such as cortisol. This can have a positive effect in reducing many of the symptoms related to perimenopause, such as hot flashes, night sweats, mood swings and fatigue.

    Exercise also helps to strengthen bones, improves mental clarity and aids with weight control.

    For women in perimenopause, regular aerobic exercise should be done at least 3-5 times a week for 30-45 minutes at a moderate intensity. Examples include walking, jogging, swimming or cycling. Additionally, including resistance exercises such as strength training or Pilates into an exercise routine can help build muscle mass and maintain bone density throughout the life stages.

    Strength training

    Strength training is an important part of any fitness regimen, and it is especially important during perimenopause. Strength training helps to build muscle mass, increase bone density, improve coordination and balance, and reduce the risk of injury. By engaging multiple muscle groups in your body, strength training helps to develop a strong core and good posture. Strength training also increases your body’s metabolism which can help you maintain a healthy weight.

    When it comes to strength training, it’s important to choose exercises that target all major muscle groups in the body while using proper form. Squats, lunges, push-ups, planks, and rows are all great exercises for strength building. Working with a trainer can help you get started with strengthening exercises that are tailored to your individual needs. Additionally, using weights or resistance bands can further increase the intensity of your workout while helping you build more muscle mass over time.

    Yoga and other low-impact exercises

    Yoga and other low-impact exercises are an important part of a balanced health plan during perimenopause. Low-impact exercises help to strengthen and tone muscles, improve circulation, and reduce stress which can all help with the transition into menopause. Additionally, low-impact exercises will take the strain off joints which can become stiff and sore during this transition period.

    Yoga has been shown to benefit women suffering from symptoms of perimenopause such as hot flashes, night sweats, mood swings, insomnia and other hormonal issues. The poses in yoga promote flexibility, strength and balance as well as relaxation within the body. Other low impact exercises such as walking or swimming are also beneficial for improving overall health during this time of transition. Whatever type of exercise you choose, be sure to listen to your body and only do what feels comfortable for you.

    Stress Management

    Perimenopause can be an incredibly stressful time in a woman’s life, as hormones go haywire and she adjusts to the changes in her body. Fortunately, there are effective ways to manage stress during this period.

    Here are some tips to help you cope with the stress of perimenopause:

    Meditation and mindfulness

    Meditation and mindfulness are two therapeutic practices that can help you cope with stress associated with perimenopause. Mindfulness is the practice of being aware and present in the moment, focusing on what’s happening right now without judgment or expectation. It encourages awareness of both your physical body and emotions, as well as your thoughts. Keeping track of what you do and why you do it can help build resilience to stress.

    Meditation is a key part of mindfulness practice—it involves focusing on one single thought to help clear your mind from worries or distractions. You can meditate in many different ways, including through breathing exercises, guided imagery, or yoga poses. Even just a few minutes of meditation each day can have lasting benefits for reducing stress and improving focus.

    Engage in calming activities

    Engaging in calming activities is an important part of managing stress during perimenopause. Finding ways to relax your mind and body can help you cope with physical, emotional, and mental changes related to aging.

    Some activities you can engage in include:

    • Yoga
    • Meditation
    • Deep breathing exercises
    • Aromatherapy
    • Listening to calming music
    • Guided imagery
    • Getting out into nature for a brisk walk
    • Taking a leisurely bike ride

    Additionally, alternative therapies such as acupuncture or massage therapy can also be beneficial. Working with a health professional who specializes in perimenopausal symptoms may help you reduce the physical and emotional feelings of stress associated with the transition into menopause.

    Get enough sleep

    Getting enough sleep is essential for managing stress during perimenopause. Without good quality rest, it can be difficult to cope with the physical and emotional changes that come with this stage in life. It is recommended that adults get 7 to 8 hours of uninterrupted sleep each night.

    Although many perimenopausal women find it difficult to sleep during this time, there are some simple techniques to reduce stress and improve sleep hygiene.

    • Exercise regularly throughout the day, and try to establish a solid routine by going to bed and waking up at the same times each day.
    • Make sure your bedroom is quiet and dark when you go to bed, as these things can contribute to great quality restful sleep.
    • Avoid looking at screens in the hours before bedtime; instead spend time reading or listening to soothing music that will help relax your body and mind for a good night’s rest.

    Hormone Therapy

    Hormone therapy (HT) is a type of treatment used to balance hormones and relieve symptoms of perimenopause. It is usually prescribed in the form of oral contraceptives and certain alternative medicines, such as natural progesterone, which can be taken orally or applied topically to the skin.

    Let’s take a look at some of the pros and cons of hormone therapy:

    Discuss options with your doctor

    When approaching the onset of perimenopause, it’s important to consult a health care professional about the various treatment options available. Every woman is different and has her own distinct needs when entering this transitional stage.

    There are several different types of hormone therapy that can be used to reduce symptoms like hot flashes, night sweats and mood swings. These include:

    • Oral medications
    • Topical creams
    • Patches
    • Implants that continuously deliver hormones into the body.

    The most suitable option will depend on a woman’s individual health condition and lifestyle preferences. Discussing these options with a doctor can help ensure that hormone therapy is tailored to an individual’s specific needs for effective symptom relief.

    Consider alternative therapies

    Alternative therapies such as acupuncture, herbal medicine and massage may be beneficial to women in numerous ways during perimenopause.

    • Acupuncture has been used for hormonal regulation, reducing stress and alleviating symptoms, such as hot flashes.
    • Herbal medicine is often used for symptom relief and to promote overall health; however, women should consult their healthcare provider before using any herbal supplement, as it can interact with prescribed medications and other conditions.
    • Massage Therapy may be an effective way to reduce muscle soreness that can accompany hormone fluctuations during perimenopause.

    In addition to these therapies, lifestyle modifications such as regular exercise and a healthy diet can be of great help in managing menopausal symptoms.

    Understand the risks and benefits

    Hormone therapy (HT) is a treatment option for women in perimenopause and beyond that is designed to relieve symptoms of the hormonal changes taking place in the body. It involves replacing hormones, usually with estrogen. It can also involve progesterone, a hormone naturally produced by the ovaries, depending on individual circumstances.

    While HT has been shown to help with regulatory symptoms like hot flashes and night sweats, it’s important to understand its potential risks and benefits before considering it as an option. Risk factors associated with HT vary from woman to woman and depend on biological characteristics such as age, weight, family history and lifestyle habits. The risks can include blood clots, stroke and heart attacks so it’s best to discuss all options carefully with your doctor before proceeding.

    On the other hand, there are several possible benefits associated with HT including:

    • Improving bone density and heart health
    • Reducing hot flashes or night sweats
    • Regulating menstrual cycles if still present
    • Reducing risk of ovarian cancer or colorectal cancer
    • Managing painful sexual intercourse caused by vaginal dryness or lack of lubrication.


    When it comes to managing symptoms associated with perimenopause, there are many supplements on the market that can provide beneficial effects. Magnesium, omega-3 fatty acids, and vitamin B-6 are just a few of the supplements that some experts suggest for mitigating the effects of perimenopause. Let’s take a closer look at what these and other supplements can do for women going through this life transition.

    Consider taking Vitamin D and Calcium

    Vitamin D and Calcium supplements can be beneficial for women going through perimenopause. As estrogen levels decrease, the bones become more fragile and prone to breakage. Vitamin D helps the body use calcium to build stronger bones, while calcium has been known to reduce the symptoms associated with perimenopause.

    Dietary sources of vitamin D include oily fish such as salmon and mackerel, fortified foods like milk and breakfast cereals, and eggs. To get enough calcium, it is important to eat a variety of foods such as:

    • Dairy products like yogurt and cheese
    • Legumes such as black-eyed peas or kidney beans
    • Dark leafy greens like kale or collard greens
    • Nuts and seeds
    • Seafood such as canned sardines or salmon with bones included
    • Certain types of fortified foods including some breakfast cereals

    However it is still important that women supplement their diet with additional Vitamin D3 (in the form of a daily supplement) along with Calcium in order to ensure adequate intake for optimal health during this time in life.

    Talk to your doctor about other supplements

    As part of a holistic approach to dealing with perimenopause, it is important to consider whether supplements are right for you. Before taking any over-the-counter supplements, it is important to talk to your doctor first.

    There are many potential benefits associated with taking additional vitamins, minerals, and other supplements during this time. These can include:

    • Improved mental clarity
    • Mood stabilization
    • Reduced hot flashes and night sweats
    • Strengthened bones
    • Improved sexual functioning

    However some of these can interact negatively with medications you may already be taking so it’s important that you discuss any changes in your supplement regime with your physician before doing so. Additionally certain conditions or illnesses may be exacerbated by certain supplements or render them entirely useless for treating symptoms directly related to the condition or illness itself.

    Understand the risks and benefits

    It’s important to understand the potential risks and benefits of any supplements you are considering taking during perimenopause. Check with your doctor before taking any supplements and make sure they are right for you. Supplements should not be a replacement for nutritious food or exercise but in some cases can supplement your diet to help improve your health.

    Researching the safety profiles of supplements if very important, as many compounds can interact with medications or have other side effects if not taken correctly. Always talk to your doctor about the amount, type and dosage of supplement that is best for you, as well as how it interacts with prescriptions medications that you take. It’s also important to be aware of potential contaminants in products; many third-party organizations certify specific vitamins and supplements, which can help make sure that the product is high-quality.

    FAQs about: Health Tips For Perimenopause

    Q1: What is perimenopause?
    A1: Perimenopause is the transitional period in a woman’s life when her body starts producing less estrogen and progesterone, which marks the beginning of the end of her reproductive years. During this time, women can experience a variety of physical and emotional symptoms, such as hot flashes, mood swings, and irregular periods.

    Q2: What are some tips to manage perimenopause?
    A2: Some tips for managing perimenopause include getting regular exercise, eating a balanced diet, getting adequate sleep, reducing stress, and avoiding smoking and alcohol. Additionally, some supplements, such as omega-3 fatty acids, vitamin D, and soy, can help alleviate some symptoms.

    Q3: How can I keep my hormones in balance during perimenopause?
    A3: Keeping your hormones in balance during perimenopause is important to help manage symptoms. Eating a balanced diet, exercising regularly, and getting adequate sleep can help keep your hormones in balance. Additionally, supplements such as vitamin B, calcium, and magnesium may help keep your hormones in balance.

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