Thriving Through Perimenopause: Simple Strategies for a Smooth Transition

Night sweats, hot flashes, mood changes, sleep challenges—perimenopause is a significant phase of a woman’s life accompanied by physical and emotional shifts that can be unsettling. The good news is that with the right strategies, you can navigate these changes and maintain balance in your life.

Here’s a look at some ways to support your body and make this transition a more comfortable experience.

Nourish Your Body with an Anti-Inflammatory Diet

One of the best and most effective ways to manage perimenopause symptoms is through your diet. Specifically, it’s important to avoid foods that are inflammatory (e.g. sugar and processed foods). “Instead, focus on whole foods that can help reduce inflammation and support your hormonal health,” says Denver Nutritionist Nikki Burnett.

Balancing your blood sugar is also crucial; incorporate proteins, healthy fats, and fiber into each meal to stabilize energy levels, mood, and sleep patterns.

Supplement Smartly for Added Support

Certain supplements can also be valuable during perimenopause. Nutrients like vitamin D and magnesium are essential for bone health and mood regulation, while adaptogens like ashwagandha can help the body adapt to stress and hormonal changes. These targeted supplements can help you feel more balanced and vital during this life phase.

Stay Active and Manage Stress

Regular movement matters, especially during perimenopause. A blend of cardio and strength training helps maintain muscle mass and metabolism, both of which tend to decrease with age. It’s also vital to manage stress; yoga, meditation, or deep breathing exercises can lower cortisol levels, improve emotional well-being, and keep you grounded.

Prioritize Sleep and Gut Health

Getting enough shut-eye during perimenopause can be challenging, but quality sleep and a healthy gut can make a big difference in how you feel. Sleep disturbances are common in perimenopause, which is why it’s important to establish a calming bedtime routine and stick to a regular sleep schedule.

Paying attention to gut health is also essential. “I recommend nourishing your gut with varied fibers and probiotics, which help with hormone regulation and contribute to overall health,” says Nikki.