Healthy Habits for Perimenopause
Perimenopause is a time of transformation— challenging, messy at times, and empowering. As a busy mom, juggling responsibilities while managing hormonal shifts can feel overwhelming, I get it. But small, intentional lifestyle habits can make all the difference in your energy, mood, and overall well-being.
By focusing on nourishing foods, mindful movement, hydration, and restorative sleep, you can feel strong and vibrant through this stage of life. These are the same strategies I recommend to my health coaching clients, helping them navigate perimenopause with confidence and ease.
Let’s explore how you can support your body and mind with practical, sustainable changes.
Creating a Supportive Morning Routine
Having a consistent morning routine can boost productivity and mental well-being. A structured start to the day fosters focus, reduces stress, and enhances emotional resilience. My clients often find that starting their mornings with intention helps them feel more in control of their day, even during hormonal fluctuations.
Action Tips:
● Mindfulness First: Before reaching for your phone, take five minutes before where you go outside and get sunlight in your eyes (even if it’s a cloudy morning) to regular hormones and circadian rhythm. Use this time to ask yourself, How do I want to FEEL today?
● Hydrate Before You Caffeinate: Start with warm lemon water to kickstart digestion, detoxification, and rehydrate your body after sleep.
● Set Your Intentions: Identify your priorities for the day that will make the most impact.
● Gentle Movement: Engage in restorative movement such as stretching or a yoga flow to awaken your body.
A consistent morning routine can help regulate cortisol, reducing stress-related hormonal fluctuations. Hydration and movement also aid in alleviating common symptoms such as bloating and fatigue.
Prioritize Whole Foods Over Processed Options
Diets rich in whole foods reduce the risk of chronic disease by up to 30%. However, up to 70% of our calories now come from ultra-processed foods, which can lead to inflammation andmetabolic imbalances. I guide my clients to simplify their nutrition by focusing on whole, nutrient-dense meals that fuel their bodies properly.
Action Tips:
● Cook More at Home: List 10 easy, nutritious meals you can always count on.
● Focus on my Healthy Plate Template: Protein, Fiber, Fats, and Greens. Protein boosts metabolism, preserves muscle, and supports brain function.
● Fiber enhances digestion, stabilizes blood sugar, and lowers disease risk.
● Healthy fats support hormone production and brain health.
● Greens provide essential micronutrients and aid in detoxification.
Maintaining muscle mass is critical during perimenopause, making protein intake essential. Research shows that consuming protein with breakfast helps you feel full longer and decreases cravings throughout the day. Adequate protein also helps stabilize blood sugar and turns off hunger hormones, key factors in helping you reach your health goals.
Additionally, fiber-rich foods help balance blood sugar and support gut health, which is linked to hormonal regulation.
Drink More Water and Reduce Sugary Drinks
Hydration improves focus, energy levels, and digestion. Sugary drinks, on the other hand, contribute to weight gain, Type 2 diabetes, and heart disease. Many of my clients are surprised at how much better they feel simply by cutting back on sugar and increasing their water intake.
Action Tips:
● Set a Goal: Aim for at least half your body weight in ounces of water per day.
● Electrolytes Matter: If you're active or prone to dehydration, add electrolytes to your
water.
● Swap Sugary Drinks for:
● Infused water (e.g., lemon, mint, berries)
● Herbal teas
● Protein smoothies
● Sparkling water
Hydration supports joint health, energy and combats bloating. Avoiding sugary drinks also helps manage weight and energy levels.
Move More
Even 30 minutes of moderate activity can reduce the risk of heart disease by 35% and depression by 30%. I always encourage my coaching clients to find movement they enjoy, making it easier to stay consistent.
Action Tips:
● Take a 5-10 minute strength break during the day.
● Connect with movement: Go for a walk while catching up with a friend.
● Incorporate movement: Take the stairs, use a walking pad, or add a 10-minute dance
break.
● Strength training over cardio: Building lean muscle is key to long-term metabolic health and building lean muscle mass for perimenopausal women. Strength training helps maintain muscle mass and bone density, reducing the risk of osteoporosis. Movement also aids in managing stress and improving mood.
Commit to Consistent Sleep Hygiene
Getting 7-9 hours of sleep enhances memory, mood, immune function, and stress management. Sleep can be disrupted during perimenopause, but the right nighttime routine can make all the difference.
Action Tips:
● Reset Your Evening Routine: Separate work from home life.
● Follow the 3-2-1 Rule:
● Stop eating 3 hours before bed.
●Turn off screens 2 hours before bed.
● Dedicate 1 hour to relaxation and some sort of mindfulness.
● Optimize Your Environment:
● Use an eye mask.
● Keep your room cool and dark.
● Aim for a total of 550 mg of magnesium a day.
Hormonal shifts can impact sleep quality. A consistent routine, combined with magnesium and mindful wind-down practices, can support deep, restorative sleep.
Small and Steady
Start small. Every little bit counts in our full lives. Imperfect consistency with small habits leads to progress! Try adding one habit per week, track your progress, and seek accountability (through a friend, coach, or wellness program). These are the same strategies I use with my health coaching clients to help them feel their best, no matter how busy life gets. I am here for you! Which habit will you start today? DM me on FB or IG @Nursingyourwaytowellness so I can cheer you on!
Kristen Reed is a multiple award winning Board-Certified Registered Nurse and Certified Health Wellness Coach, specializing in helping ambitious women find lasting health through a holistic, sustainable approach. With expertise in perimenopause, nutrition, and functional medicine, she empowers women to feel their best from the inside out. Kristen won Best Health Coach 2024 by Boston Business Women and has been featured in national media including Mind Body Green, Thrive Global, Glamour, NBC and CBS. Learn more.