Navigating Perimenopause: Understanding Symptoms, Self-Care, and Lifestyle Support
- Hayley
- Feb 13
- 4 min read
If you had asked 25-year-old me to explain what perimenopause was, I would have stared at you blankly and probably said “what’s that?”. For something that all of us women will go through, as a natural transition in life, it has never been a mainstream topic of conversation … until now.
There are over 35 symptoms linked to perimenopause of which some women will experience one or two, and others will experience a whole range from hot flashes and mood swings to frozen shoulder and numbness and tingling sensations in their hands and feet. Every woman will experience perimenopause differently, making it difficult to recognise and diagnose. So, I’ve written this blog to help you, your friends, wife, mother, or colleagues to understand what to look out for and how to seek support, because it can be a scary, lonely and challenging experience if we don’t talk about it.
What Is Perimenopause?
Perimenopause is the phase leading up to menopause, usually occurring in a woman’s 40s but sometimes starting earlier. It can last anywhere from a few years to a decade before menopause officially begins. Just to be clear, menopause is just one day, marked by 12 consecutive months without a period.
During perimenopause, oestrogen and progesterone levels fluctuate, leading to a variety of physical and emotional symptoms. This phase can feel overwhelming with constant shifts in energy levels and lead to unexpected challenges. However, with the right approach — incorporating nutrition, movement, self-care, and professional support — you can ease the transition and feel empowered.
Symptoms of Perimenopause
Every woman experiences perimenopause differently, but common symptoms include:
Irregular periods – Longer, shorter, heavier, or lighter than usual
Hot flashes and night sweats – Sudden temperature shifts, sweating, and chills
Mood swings – Anxiety, irritability, or depression
Fatigue – A deep, unshakable tiredness
Brain fog – Difficulty with focus, memory, and mental clarity
Weight gain – Particularly around the abdomen
Sleep disturbances – Trouble falling or staying asleep
Changes in libido – Decreased (or sometimes increased) interest in intimacy
Joint pain – Stiffness or discomfort in muscles and joints
Hair and skin changes – Dryness, thinning hair, or acne flare-ups
While these symptoms can be frustrating, there are ways to manage them naturally through lifestyle changes.
Diet and Exercise for Symptom Relief
What you eat and how you move your body can make a significant difference in how you feel during perimenopause.
Nourish Your Body with the Right Foods
Focus on whole foods – Vegetables, fruits, lean proteins, healthy fats, and whole grains help balance blood sugar and support hormonal health.
Prioritise protein – Helps maintain muscle mass and keeps you feeling full longer.
Include healthy fats – Omega-3s from fish, nuts, seeds, and olive oil help reduce inflammation.
Eat phytoestrogen-rich foods – Soy, flaxseeds, and legumes may help balance hormones.
Limit processed foods – Sugar and refined carbs can worsen mood swings and energy crashes.
Support gut health – Probiotic-rich foods like yogurt, kefir, and sauerkraut promote digestion and hormone balance.
Stay hydrated – Water helps combat bloating, dry skin, and fatigue.
Exercise to Feel Strong and Energised
Strength training – Helps maintain muscle mass and bone density.
Cardio – Walking, swimming, and cycling support heart health and boost mood.
Yoga and Pilates – Improve flexibility, reduce stress, and promote relaxation.
Gentle movement – On low-energy days, stretching or a leisurely walk can still provide benefits.
The Importance of Self-Care and Slowing Down
Perimenopause is a time to honour your body’s changes and allow yourself to do less, not more. Many women feel pressured to push through exhaustion or maintain their usual pace, but embracing rest and self-care can be life changing.
Prioritise sleep – Aim for 7–9 hours and create a calming bedtime routine.
Set boundaries – Say no to overcommitting and prioritise activities that bring joy.
Practice mindfulness – Meditation, deep breathing, and journaling can help with stress.
Connect with others – Talking to friends or joining a support group can make this journey feel less isolating.
Seeking Professional Support and Researching HRT
You don’t have to navigate perimenopause alone. Reaching out to a healthcare professional can help you explore options like hormone replacement therapy (HRT), which can significantly reduce symptoms for some women.
While HRT isn’t for everyone, it’s worth researching its benefits and risks alongside a healthy lifestyle. Some women find relief through bioidentical hormones, herbal supplements, or other medical interventions. A knowledgeable doctor can help tailor an approach that suits your needs.
Embracing This New Chapter
Perimenopause is not an end — it’s a transition. By making small but impactful changes to your diet, movement, and self-care routine, you can move through this phase with strength and confidence. Surround yourself with support, listen to your body, and know that you are not alone in this journey.
Your body is changing, but it is still powerful. Treat it with kindness, nourish it well, and give yourself permission to slow down.
If you are looking to understand your hormonal transition in more detail and want support to feel comfortable and empowered in your body and mind, I can help you.
Check out my private programmes here, or book a free discovery call to find out more.
For more information about perimenopause and menopause diagnosis in the UK, read the NICE Clinical Knowledge Summary here: https://cks.nice.org.uk/topics/menopause/diagnosis/diagnosis-of-menopause-perimenopause/
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