Managing Symptoms, Perimenopause
Perimenopause is the phase before menopause when hormone levels begin to fluctuate. It can last several years, with symptoms often appearing in the late 30s or 40s. Many women notice irregular periods, sleep problems, hot flushes, mood changes, or increased fatigue long before their “last period.”
This stage is not just a lead-up to menopause, it is a critical window for protecting long-term health. What you do in perimenopause sets the foundation for bone strength, heart health, and brain function in the decades ahead.
Why Lifestyle Matters So Much in Perimenopause
As oestrogen and progesterone levels begin to fluctuate, the body becomes more sensitive to stress, diet, and sleep disruption. Lifestyle medicine provides evidence-based strategies that can reduce symptoms and improve wellbeing:
Nutrition: A balanced diet rich in fibre, lean protein, and healthy fats supports hormone balance and helps prevent weight gain. Limiting ultra-processed foods and excess sugar reduces inflammation and stabilises energy.
Exercise: Strength training protects bone density and muscle mass, while regular aerobic activity improves heart health and boosts mood.
Sleep: Prioritising good sleep hygiene, consistent routines, cool rooms, reduced evening screen time helps counter hormonal sleep disturbances.
Stress management: Mindfulness, yoga, or journaling can reduce anxiety and regulate cortisol levels, which often rise in perimenopause.
Alcohol and smoking: Reducing both lowers risk of hot flushes, poor sleep, cardiovascular disease, and bone loss.
Early Prevention, Long-Term Gain
The perimenopause years are sometimes called a “window of opportunity” in medicine. Research shows that changes made at this stage can influence health outcomes for decades. For example, regular movement and a nutrient-dense diet not only ease current symptoms but also reduce the risk of osteoporosis and cardiovascular disease later in life.
Perimenopause is not just a time to endure symptoms, it’s a chance to reset, rethink, and prepare your body for the next stage. By embracing lifestyle medicine now, you can take control of your health and create resilience that lasts well beyond menopause.