What is perimenopause and menopause, anyway?
In simple terms:
Perimenopause
is the prelude to menopause when your body starts to, well, get a little... unpredictable. If you’ve never heard of this phase, we could also call it what-the-hell-is-happening-pause. It can start as early as your mid-30s, but it most commonly begins in your 40s and can last anywhere from 4 to 10 years before menopause kicks in.
Menopause comes next and is official when your periods go MIA for a full year. It’s your body’s way of slowing down on the hormones that keep your cycle going and ticking the, “I’m officially out of the baby-making business" box. During menopause, estrogen levels drop, which can lead to symptoms like night sweats, mood swings and even a shift in metabolism.
Think of perimenopause as the opening act, and menopause as the main event.
In many cultures around the world, menopause and perimenopause are seen as moments of transformation, wisdom and empowerment in a woman’s life — not something to panic about. It’s a time when women are celebrated for their life experience, encouraged to focus on personal growth and given the space to thrive. In these cultures, menopause isn’t something to whisper about, it's a natural, positive milestone in a woman’s life journey.
Before you run to your doctor with a list of random symptoms that will have them reaching for their residency text books trying in vain to connect the dots (hey doc, what’s up with this acne, sudden smell sensitivity, fatigue, brain fog, joint pain and weight gain), know that there are plenty of ways you can take charge of your symptoms yourself by tweaking a few lifestyle habits.
Menopause comes next and is official when your periods go MIA for a full year. It’s your body’s way of slowing down on the hormones that keep your cycle going and ticking the, “I’m officially out of the baby-making business" box. During menopause, estrogen levels drop, which can lead to symptoms like night sweats, mood swings and even a shift in metabolism.
Think of perimenopause as the opening act, and menopause as the main event.
In many cultures around the world, menopause and perimenopause are seen as moments of transformation, wisdom and empowerment in a woman’s life — not something to panic about. It’s a time when women are celebrated for their life experience, encouraged to focus on personal growth and given the space to thrive. In these cultures, menopause isn’t something to whisper about, it's a natural, positive milestone in a woman’s life journey.
Before you run to your doctor with a list of random symptoms that will have them reaching for their residency text books trying in vain to connect the dots (hey doc, what’s up with this acne, sudden smell sensitivity, fatigue, brain fog, joint pain and weight gain), know that there are plenty of ways you can take charge of your symptoms yourself by tweaking a few lifestyle habits.
Muscle strength is sexy
As estrogen starts packing its bags and heading for retirement in Florida, muscle mass is also packing a carry-on. What’s left behind is a slower metabolism and more risk of osteoporosis. Enter your new secret superhero best friend: strength training. Lifting weights or body weight exercises helps stimulate muscle growth, boosts metabolism and strengthens bones — no cape required (unless that’s your jam. In that case, carry on, Thor).
Even a few minutes a day can make a difference. And yes, cardio counts! Walking, swimming or cycling are awesome for alleviating hot flashes, improving mood and getting those endorphins flowing.
Even a few minutes a day can make a difference. And yes, cardio counts! Walking, swimming or cycling are awesome for alleviating hot flashes, improving mood and getting those endorphins flowing.
Power up with protein
Protein isn't just for buffed up gym rats. It helps with muscle mass, balances blood sugar levels and stabilizes energy. That’s a win-win in the world of menopause, where mood swings and fatigue can feel like uninvited guests at a black-tie dinner party. The average woman should aim for about 1.0 to 1.2 grams of protein per kilogram of body weight per day. Whether it’s lean meats, legumes or plant-based options, adding more protein to your meals supports muscle repair while keeping you feeling full, your energy levels stable and, frankly, a lot more in control.
Mind over menopause
How do you stay cool when your body’s erupting like a volcano? Stress reduction is your secret weapon, my friend. Mindfulness meditation, deep breathing and even yoga can work wonders to calm the storm inside. There’s something about focusing on your breath that helps you keep your head above water when life throws unexpected twists your way. If you’re more of a pen-and-paper person, journaling can be your personal pressure valve. Writing down your thoughts helps clear the mental clutter and ease anxiety. It's like a mini therapy session without the hefty bill and waiting room!
The magic of intermittent fasting<!--EndFragment-->
Intermittent fasting is more than just a buzzword. It gives your body time to reset and recover between meals and can help improve insulin sensitivity, reduce inflammation and may even ease menopause symptoms like mood swings and fatigue. Plus, it can help balance those lovely hormones of yours, giving you a bit more energy and focus.
Start slow, and see how your body responds (just don’t fast until noon and then eat an entire pizza. That’s not how this works). Start slow and find a rhythm that works for you. The 16/8 Method is the most popular— eight hours of eating, 16 hours of fasting, but start with 12/12 if that works for you and work your way up.
Remove(-ish) the caffeine and alcohol<!--EndFragment-->
Caffeine and alcohol may be enjoyable (I can attest), but they can really mess with your sleep and trigger hot flashes. If you love your daily cup of coffee but noticed that regular coffee doesn't sit well with you anymore, try switching to Swiss Water decaf. It allows you to maintain that comforting routine without some of the potential downsides like stomach issues, anxiety or irritability that come with caffeine.
And if unwinding with a glass of your favorite alcoholic beverage (or three) is your jam, try cutting back. Alcohol messes with your hormones and sleep, so scaling back can help improve your mood and make those hot flashes a bit less intense.
And if unwinding with a glass of your favorite alcoholic beverage (or three) is your jam, try cutting back. Alcohol messes with your hormones and sleep, so scaling back can help improve your mood and make those hot flashes a bit less intense.
Cold showers aren’t just for teenage boys
Cold showers might sound like a form of medieval punishment, but they actually have some impressive benefits.
Ending your shower with a blast of cold water can improve circulation, boost your mood and help tame those pesky hot flashes. The trick is to shock your system into balance — but keep it for the daytime, not as part of your cozy nighttime wind-down.
A+ for acupressure and acupuncture
Acupressure and acupuncture are alternative therapies that help regulate hormone levels, reduce hot flashes and even improve sleep. It's a way to help balance your body’s energy while looking like Hellraiser. Studies have shown that acupuncture can improve blood flow and help your body release endorphins, those lovely little feel-good hormones. If you ignore the fact that tiny needles are involved, you can relax and send your nervous system on a mini-vacation.
Mr. Sandman, bring me a dream (bom, bom, bom, bom)
You may not know this, but menopause can turn you into a nocturnal creature whose wide awake at 3 AM, contemplating life (or your grocery list or the Yellowstone finale). But sleep is non-negotiable. Your body needs it to heal, reset and recharge.
Create a sleep-friendly routine: cool room, no screens before bed and maybe even some soothing lavender oil. Sleep hygiene is all about making your bedroom a sanctuary so that when your head hits the pillow, your body and mind can finally relax.
Get social
Don’t underestimate the power of community. Joining menopause support groups or simply connecting with friends who are going through the same thing can make a world of difference. Menopause is a big life change, and having a supportive network can ease feelings of isolation and help you ride the rollercoaster of this chapter. Find a group to share a laugh or vent until you can’t remember what you were venting about (hello brain fog) and remind yourself that you’re not in this alone.
