The Perimenopause Survival Guide

So, you’re going through that stage – perimenopause. Ah, yes. The time when your hormones decide to play a chaotic game of hide and seek. Fun, right? But don’t worry, we’ve got you! We’ll give you the lowdown on the five main areas to help you navigate this transition: food, sleep, movement, stress, and supplements.

So let’s dive in and figure out how to thrive in perimenopause, not just survive!

First things first: food. Your body is going through some hormonal changes, so what you eat can have a big impact on how you feel. During perimenopause, your hormones are in flux – especially oestrogen and progesterone. That means the way you process certain foods (we’re looking at you, carbs) can change, too.

Here’s the lowdown on what to focus on:

The Right Carbs: Not all carbs are created equal. Refined carbs (think: cakes, white bread, and sweets) spike your blood sugar and may lead to energy crashes. Instead, go for unrefined carbs like whole grains and root veggies. They give you steady energy and keep those insulin levels in check, which is super important since your body becomes less insulin-sensitive during this time.

Protein Power: Protein isn’t just for bodybuilders! It’s essential for keeping your muscles strong and your blood sugar balanced – two things that are key during perimenopause. Aim for a palm-sized portion of protein with every meal. Think lean meats, fish, eggs, beans, and nuts. Your muscles will thank you.

Healthy Fats: Fats are your friends! Especially the healthy kinds like unsaturated fats. They help with inflammation, keep your skin glowing, and support your brain and heart health. Snack on some avocado, sprinkle chia seeds in your smoothie, or enjoy some oily fish like salmon and mackerel.

Colour Your Plate: The more colours on your plate, the better! Aim for 30 different plant foods per week. Yep, 30. From greens and purples to reds and yellows, each colour brings its own health benefits. Not only do they give you a nutrient boost, but they can also help your bones stay strong and your mood stay stable (which, let’s face it, is very welcome during perimenopause).

Gut-Loving Foods:
Gut health is more important than ever during menopause. A healthy gut helps regulate your oestrogen levels, which means a more balanced you. Load up on prebiotics (like onions, garlic, and artichokes) and probiotics (like kimchi, sauerkraut, and yogurt). Trust me, your gut – and the rest of your body – will thank you.

Sleep during perimenopause can be a bit of a challenge to say the least! Hot flushes, restless nights, and racing thoughts can turn bedtime into a battlefield. But good news: there are ways to improve your sleep and get that much-needed rest.

Start by creating a sleep sanctuary. Keep your room cool, dark, and quiet, and avoid screens a couple of hours before bed (yes, that means no scrolling through Instagram in the dark!). Magnesium can also be super helpful – whether you take it as a supplement or soak in a magnesium bath, it helps relax muscles and promote sleep. Shop our full range of Magnesium products here.

Also, try to avoid caffeine and heavy meals late in the evening. Your body is working hard enough without the extra stimulation. With a bit of effort, your nights can be less tossing and turning and more peaceful and recharging.

3. Movement: Keep it fun! 

When it comes to exercise, perimenopause is all about finding what feels good for you. While there’s no one-size-fits-all, one thing is clear: movement is crucial. It boosts your mood, helps with weight management, and keeps your muscles and bones strong.

Resistance training is especially important. As we age, we start losing muscle mass, and our bones can get a little weaker. Strength training, whether with weights or your own bodyweight, is great for maintaining muscle and supporting bone health. Aim to lift things a few times a week—it can be as simple as squats, push-ups, or grabbing some dumbbells.

Don’t forget to keep it fun! Dance in your living room, hike in the fresh air, do yoga, or take a swim. Movement should never feel like a chore. The more you enjoy it, the more likely you’ll stick with it.

4. Stress: the uninvited guest 

5. Supplements: Boosting from the inside out

Finally, let’s talk supplements. While food should be your main source of nutrients, supplements can give you that extra boost, especially during perimenopause. Here are a few worth considering:

• Vitamin D3 & K2: For bone health and overall vitality.
• B Complex: To support mood and energy levels.
• Magnesium: Especially good in menopause, for pretty much everything – sleep, muscle function, aches and pains, stress and relaxation.
• Fish Oil: Great for inflammation and joint health.
• Ashwagandha & Maca: Good for helping with mood, anxiety, libido, and energy levels.

Yes, there are LOTS more, so this is really just scratching the surface. A couple of our favourites:

•  Terranova’s Dong Quai & Soya Sprout Complex – a targeted blend of botanicals, vitamins and minerals to help support hormone balance.
• Viridian’s Menopause Complex – designed to do what it says on the tin – support you through the menopause with a calming blend of lemon balm, hops and saffron in a base of sage leaf.

Just make sure you’re getting quality supplements—no fillers, binders, or junk! Which is where we can help! Pop down to the store to shop our favourites… or check out the full range of menopause products here.