The 5 Essential Pillars for Well-Being During Perimenopause

Understanding the Importance of Each Pillar

Sleep

It’s not the first time you’re hearing about the importance of sleep, but let me explain why it matters. Perimenopause is a period of extreme hormonal fluctuations. When sleep is inadequate, it exacerbates symptoms and creates a cycle of discomfort.

A dedicated post will explain why our sleep feels worse during perimenopause and provide tips on how to manage it. For now, remember this: compromising sleep as you did in your 20s is no longer working for your body. You need to start prioritising it.

Mood

Have you snapped at a loved one recently? Maybe a friend or co-worker has been driving you mad? Or perhaps you've found yourself crying over a commercial? Welcome to the peri-rollercoaster!

Just like our hormones, our mood can fluctuate during perimenopause. This is completely normal. Don’t let anyone tell you otherwise. However, this doesn’t give us a free pass to be volatile or mean to others. It simply means we need to be more aware of our emotional state.

Awareness is the first step to management. Knowing that this is part of our life right now helps us navigate these ups and downs. My advice? Notice your feelings, communicate openly, and don’t forget to breathe!

Eating

I intentionally don’t call it a ‘diet’. As our bodies change, so must our eating habits. This is an extensive topic I will cover multiple times, but here’s what you need to know for now: a calorie deficit is the worst thing you can do to a perimenopausal body.

Unless there’s a medical reason, a calorie deficit harms you in several ways. It can increase cortisol levels, decrease muscle mass, lower metabolism, and even push your body towards insulin resistance. This can accelerate the journey toward osteoporosis.

The timing of your meals is becoming increasingly important. It should be linked to your body's energy expenditure rather than your daily obligations. And remember, skipping breakfast is no longer an option. Ever.

Supplements and HRT

I’ve touched on this topic before, but it’s vital. Whether you choose to take HRT, supplements, or adaptogens, it’s crucial to understand their intended effects. This isn’t a “set and forget” situation. Your medical and supplemental choices need constant review.

Please keep an open mind throughout this period and continue educating yourself on the options available. More perimenopause-specific research is being published, offering new ways to manage symptoms.

However, be cautious of the ‘menopause-related marketing’. The market is flooded with ‘cures for menopause’ that are often just multivitamins in a different box, with a premium price tag. If you’re unsure about a supplement, I’d be happy to help verify its legitimacy.

Exercise

Lastly, let’s talk about exercise. This aspect needs to change as well. Focus less on cardio and more on strength training. Incorporate fast and uncomfortable movements into your weekly routine, such as lateral lunges, burpees, and 20-second all-out sprints.

Also, remember that none of this should be done on an empty stomach. But I’m sure you already know that!

Conclusion

Managing the five pillars of well-being during perimenopause is essential for feeling your best. By prioritising sleep, being aware of mood changes, adjusting eating habits, considering supplements and HRT, and modifying your exercise routine, you can navigate this transition with greater ease.

Remember, you are not alone in this journey. Embrace these changes and give yourself the care you deserve. If you need support or guidance, don’t hesitate to reach out. Together, we can create a healthier, happier you.