Let’s get something straight: what you’re feeling at work during menopause—fatigue, brain fog, irritability, anxiety, maybe even feeling invisible—isn’t just you. It’s the climate you’re trying to function in. And now we have the research to back that up.
A dissertation by Janie D. Stuart out of Seattle Pacific University just confirmed what so many women have been whispering about in the hallway (or crying about in their cars). The menopause transition is hard enough without a workplace that expects you to show up like a robot—bulletproof, emotionless, and glued to your chair.
The study, titled “A Change in Climate: Inclusion and Menopause Experience at Work,” gives us hard data on what so many of us have experienced in our bodies: inclusion can literally reduce your desire to quit when you’re deep in the fog of perimenopause or menopause.
What Happens When Hormones Clash With the Modern Workplace
Here’s the setup: More than 2 million women in the U.S. enter menopause each year, and symptoms can stretch on for a decade. That’s 10 years of possible sleep loss, mood swings, hot flashes, anxiety, and a shaky sense of self—while still expected to meet deadlines, lead teams, and “lean in.”
This study looked at nearly 400 working women navigating perimenopause or menopause. It explored how inclusion—on the team level, the organizational level, and the cultural level—impacts two things:
How committed women feel to their jobs
How likely they are to quit
And the findings were loud and clear.
The Antidote? Inclusion That Sees the Whole Woman
When women feel supported—seen for who they are, and allowed to bring their whole self (symptoms and all) to the workplace—they’re more likely to stay. But not just any kind of support will do. The real magic happens when:
Team inclusion gives you a sense that your voice matters and that you don’t have to mask your experience.
Non-gendered culture steps away from outdated masculine norms like “always push through,” “don’t show weakness,” or “put work first at all costs.”
Women who felt this kind of support were less likely to consider quitting—even when symptoms were severe.
Let that sink in.
We don’t need more resilience workshops or lavender-scented break rooms. We need environments that actually include us, exactly as we are.
Uniqueness Over Uniformity: Why Feeling Like Yourself Matters Most
Here’s one of my favorite takeaways: “Belonging” isn’t enough. Feeling like a cog in the machine—even if you’re technically “included”—doesn’t cut it.
The study found that uniqueness was more powerful than simply fitting in. When women felt like they could express their true selves without judgment, their desire to quit dropped. That’s Optimal Distinctiveness Theory in action—our need to both belong and be celebrated for what makes us different.
It’s not about pretending menopause isn’t happening. It’s about creating space where you don’t have to hide it.
So What Can We Do (Right Now)?
This is where it gets practical. Here’s what I’d recommend—whether you’re navigating this yourself or you’re in a leadership role wanting to do better:
For Women:
Speak up (when you feel safe). You have the right to ask for support—whether that’s a fan on your desk or flex time for a wellness break.
Find your allies. Start or join a menopause support group. Sometimes just being able to say “me too” is half the healing.
Track your symptoms. Get clear on what your body is telling you. Precision medicine starts with self-awareness.
For Workplaces:
Train your leaders. Make “How’s your health—mentally and physically?” a standard check-in.
Shift the culture. Move away from grind culture and masculine defaults. Promote flexibility, not martyrdom.
Create non-stigmatizing policies. Menopause is a health phase, not a liability. Treat it with the same dignity as pregnancy or injury recovery.
Menopause Is Not the End. It’s the Emergence of a New You.
Here’s the truth we don’t say enough: menopause can be a leadership portal. With estrogen and progesterone shifting, many women find they speak up more, tolerate less, and come into fierce clarity about what matters.
If we can support women through the physiological turbulence, what emerges is often a more assertive, self-assured leader—one who’s no longer willing to shrink or apologize.
Let’s make our workplaces fit that woman.
You deserve to feel vibrant, valued, and powerful—at every stage of life. Don’t settle for less.
Please remember: This information is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider before making any changes to your health routine, especially if you have existing health conditions or are taking medications. What works for one person may not work for another, and your individual health needs are unique to you
Let’s be real: perimenopause can feel like your body’s hitting a whole new set of speed bumps. One day you’re craving carbs like there’s no tomorrow. The next, you’re bloated, exhausted, and wondering where your old self went. On top of that, diet culture ropes in shame and guilt, whispering lies like, “If you really loved yourself, you’d do Keto…again.”
I don’t think that’s love. I think true love starts with permission. Permission to have dreams, energy, pleasure, joy—and yes, even food that tastes good. This guide is all about reconnecting with your own internal wisdom. It’s not about calorie math or what’s “allowed”—it’s about learning to trust yourself again, so perimenopause feels more like a gentle transition and less like a chaotic storm.
The symptoms are real—and so is your hunger
You’re not imagining it. Perimenopause reshuffles your hormonal deck: estrogen, progesterone, leptin, ghrelin—all swirling around unpredictably. Which means your hunger, cravings, even your digestion, feel all over the place.
Missed periods, night sweats, insomnia → stress eating for comfort
Dropping estrogen → less fullness, stronger hunger
Hormonal chaos = your metabolism acts confused sometimes
So when your body whispers (or yells), “I’m hungry, feed me,” that’s not weakness—it’s biology. Learned how to ignore it for decades? Sure. But that survival instinct, that biological cue—that’s not your enemy.
Why diet culture is the noisy party guest that never leaves
Let’s talk about why every diet ever invented sounds great until you’re 3 days in—then suddenly, you’re starving and remembering every snack you ever enjoyed. Diet promises are like fast-talking salesmen:
“Clean eating only!” → covers up nutrient gaps by eliminating whole food groups
“Low-carb, low-fat”—your hormones and brain need variety and rich fuel to feel steady
“Just the tips of your fingers, it’s only a treat”—until your brain rebels and you binge
Ugh. I’ve seen women go from kale salads to pizza binges more times than I can count. Diet culture is the jolt that crashes your self-trust. It says you can’t trust yourself—so you hand it over to someone else. That’s not liberation. That’s outsourcing your relationship with your body.
Intuitive eating: the personal GPS you forgot you had
This isn’t a fad or a plan. It’s a philosophy, grounded in kindness. You learn to:
Honor your hunger
Respect your fullness
Enjoy food
Tune in to your body’s wisdom
During perimenopause, this approach becomes GOLD. You stop forcing square pegs into round holes and learn to listen to your side of the conversation again. The result? Less stress. More peace. Way more real nourishment—physical and emotional.
The 10 Intuitive Eating principles—Perimenopause Edition
I’m not going to bore you with the textbook list. Instead, here’s the real-life version:
1. Say goodbye to the diet mentality
Burn or donate every old diet book. Forgive yourself for past “failures.” Start simple: list out what you gave up and how it actually made you feel.
2. Invite hunger back in
Pack a snack box—trail mix, hummus and crackers, an apple with peanut butter. Keep it with you. When your body says it needs fuel, it’s not spoiled—it’s smart.
3. Enjoy every bite
Stop hiding chocolate or cheese like they’re contraband. Eat them on your terms. Notice the pleasure—not the guilt.
4. Quiet inner critics
“When did I decide carbs are bad in my 40s?” Unfollow the Instagram accounts and magazines that say otherwise. Be your own best friend.
5. Use fullness like a friend
Pause mid-meal. Ask, “Am I still okay? Comfortable?” If yes, gorge away. If no, slow down, move on—but no shame for leaving food on the plate.
6. Taste matters
Your body calms down when it gets food that actually satisfies. A satisfying meal = less chasing after snacks later.
7. Find other soothing tools
Stress eating? That’s not extra weight; it’s a cry for relief. Try stretching, journaling, tapping, or talking to your sister before reaching for chips.
8. Love your body—warts, wisdom, wrinkles
Perimenopause might feel like betrayal—but your body is doing something really important here: becoming a wiser version of you. Honor that.
9. Move because it feels good
Skip the calories burned formula. Do movement that brings you energy: walking, dancing, stretching, lifting—whatever sparks joy.
10. Feed your cells, not numbers
Yes to diverse, colorful meals. Protein. Good fats. Fiber. Nutrition that works quietly—without obsession.
Why this matters right now
A. Calmer cortisol = easier nights
You know how your heart races right before you sleep? That’s your body feeding on stress—not calories. When you stop fighting hunger (and your hormones), your stress levels drop. That gives you better sleep. More energy. Louder inner peace.
B. Rebuilt gut-brain connection
Eating on your body’s terms rewires your system. Digestion improves. Mood lifts. Inflammation drops.
C. Intelligence over deprivation
Stop living in extremes. Stop obsessing. Stop worrying. Intuitive eating says: under-eat sometimes, over-eat sometimes, but mostly—a satisfying, sustainable balance that honors your mood, life stress, energy level.
D. A new emotional toolkit
Instead of stress-looking-for-food, you build a toolbox. Warm water. Movement. A friend to call. Journal prompts. Chocolate is still there—but it’s not running the show.
Real tips to make it work
Hunger-fullness scale: 1 (starving) to 10 (stuffed). Eat around 3–7. Pause mid-meal. Ask where you’re at. Adjust.
The 3-bite check-in: Write down how those first bites tasted, felt, energized you. More than “yummy”—was it savory? Crisp? Comforting?
Face the fear foods: Keep one “guilty pleasure” in your sight—pelmeni, soft cheese, chocolate chip cookie. Eat it without rules. Your cravings will calm.
Slooooow down: Chew. Savor. Breath. Mindful eating lowers stress and often your portions.
Pair pleasure with nourishment: If you want sweetness, try berries + dark chocolate nibs. Want creamy? Greek yogurt with honey and nuts. Mix it up!
Navigating tricky moments during perimenopause
Night sweats + late-night snack urges: A small clamp snack isn’t the enemy. Try cheese + nuts or yogurt + fruit. A timer helps: “Okay, I’ll eat this mindfully for 10 minutes—then I’m done.”
Mood swings = emotional eating spots: Notice triggers. Journal: “I feel lonely/upset/hoped.” Choose your coping tool before the snack drawer opens.
Bodily changes (ye old scale battle): Muscle loss and fat shift is real with midlife—but obsessing over weight intensifies stress. Track strength, clothing fit, sleep quality instead.
Grounded science, without the fluff
Studies show intuitive eaters have better body image, lower anxiety around food, less bingeing.
Among midlife women, this way of eating reduces emotional eating and improves stress.
And a balanced, flexible diet supports hormones far better than rigid restriction.
Your step-by-step roadmap
Quiz yourself —are you more restrictor or emotional eater? It’s eye-opening—and empowering.
Let go —write down your top diet regrets/diets ever tried. Release them.
Honor hunger —use that snack kit in your bag next week.
Journal 3 bites each meal for 3 days. See the patterns.
Choose a “fear food” this week. Eat it with permission—no excuses.
Check fullness mid-meal using the 1–10 scale. Be curious.
Build your emotional toolkit—five go-to tools for stress or low days.
Reflect weekly —be gentle with progress. Tweak, adapt, listen.
Ready to fall back in love with your body?
Perimenopause isn’t a finish line—it’s the next chapter. And you don’t need a new diet—you need presence, compassion, nourishment, trust. That’s food freedom.
👉 Grab your FREE Intuitive Eating Starter Guide right now.
Let it be your pocket-size companion as you stop dieting, stop denying, and start trusting the amazing, wise, human in the mirror.
An Important Note: This Approach Isn’t for Everyone
While intuitive eating can be transformative for many women, it’s crucial to acknowledge that this approach isn’t suitable for everyone, and that’s okay. Intuitive eating could be a risk for someone with certain metabolic conditions like diabetes or hypertension, and for some health conditions, your doctor may recommend specific dietary guidelines.
If you have a history of eating disorders, are currently receiving treatment for disordered eating, or are in early recovery, intuitive eating may not be appropriate without professional guidance. The perimenopause period can render women particularly susceptible to mood disturbances and mental health issues, including eating disorders, making professional support even more important during this time.
Additionally, if you’re managing chronic health conditions that require specific nutritional protocols, or if you’re taking medications that affect appetite or blood sugar regulation, it’s essential to work with healthcare providers who can help you navigate how intuitive eating principles might fit with your medical needs.
This blog will explore how intuitive eating can be adapted and applied during perimenopause, while always emphasizing the importance of working with qualified professionals when needed. We’ll discuss practical strategies, common challenges, and realistic expectations—all while recognizing that every woman’s journey through this life stage is unique.
Your body has carried you this far, through decades of changes and challenges. Perhaps now is the time to listen more closely to what it’s trying to tell you.
Disclaimer: This blog is for learning and support—not medical advice. If you have a history of eating disorders, medical conditions, or neurodivergent challenges, please work with a qualified healthcare provider before starting intuitive eating.
Tylka, T. L., Calogero, R. M., & Danielsdottir, S. (2015). Intuitive eating: A scientific and practical perspective. Eating Disorders, 23(3), 191–208. https://doi.org/10.1080/10640266.2015.1013397
Van Dyke, N., & Drinkwater, E. J. (2014). Relationships between intuitive eating and health indicators: Literature review. Public Health Nutrition, 17(8), 1757–1766. https://doi.org/10.1017/S1368980013002139
Vainik, U., García-García, I., & Dagher, A. (2019). Uncontrolled eating: A unifying heritable trait linked with obesity, overeating, and addictive-like eating. Obesity Reviews, 20(2), 171–188. https://doi.org/10.1111/obr.12777
Walker, K. (2024, May 20). Intuitive eating is a radical act in a culture obsessed with control. The Guardian. https://www.theguardian.com/wellness/article/2024/may/20/intuitive-eating-radical-practice-
Do you find yourself scratching more often lately? Itchy skin might be one of the strangest—and most annoying—symptoms of perimenopause that nobody warned you about. While hot flashes and mood swings often steal the spotlight, unexpected itchiness can truly drive you crazy, disrupting sleep, comfort, and peace of mind.
Here’s the surprising reason why:
During perimenopause, your estrogen levels fluctuate dramatically and often decline significantly. Estrogen is crucial for maintaining your skin’s hydration and elasticity. When estrogen dips, your skin barrier weakens, becoming more prone to dryness, sensitivity, and—you guessed it—itchiness. Additionally, estrogen decline can affect collagen production, causing thinner, drier, and more sensitive skin overall.
So, what can you do to relieve itchy perimenopausal skin naturally?
Hydrate from the Inside Out: Drinking plenty of water and eating hydrating foods like cucumber, watermelon, and celery can nourish your skin deeply.
Boost Your Healthy Fats: Omega-3 fatty acids found in fatty fish, flaxseeds, chia seeds, and walnuts can enhance skin moisture and reduce inflammation.
Try Skin-Friendly Supplements: Supplements like evening primrose oil or black currant seed oil provide gamma-linolenic acid (GLA), which helps soothe skin inflammation and irritation.
Choose Gentle Skincare Products: Opt for fragrance-free, hypoallergenic cleansers and moisturizers rich in ceramides, hyaluronic acid, and natural oils like jojoba or almond oil.
Take Lukewarm Showers: Hot water can strip your skin of its natural oils. Use lukewarm water instead and gently pat your skin dry to retain moisture.
Balance Your Hormones Naturally: Incorporating stress-reducing activities like yoga, meditation, or mindfulness can help balance cortisol and indirectly support hormonal balance.
Wear Breathable Fabrics: Choosing cotton, bamboo, or silk can reduce irritation compared to synthetic fabrics.
Remember, perimenopause doesn’t have to mean accepting discomfort. Understanding your body’s changes empowers you to take proactive steps toward soothing relief. You deserve to feel comfortable and vibrant every day!
Please remember: This information is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider before making any changes to your health routine, especially if you have existing health conditions or are taking medications. What works for one person may not work for another, and your individual health needs are unique to you.
