The Secret Superpower You Gain During Perimenopause (And How to Unlock It)

Amanda Paige on February 4, 2026

Perimenopause usually starts in your 40s but can begin in your 30s or even earlier. Hormones start fluctuating most notably estrogen progesterone and testosterone. These changes can affect your mood energy sleep and metabolism. These hormonal shifts also affect your nervous system, your brain and your inner guidance. And that is where the superpower begins.

Think about it this way: hormones are signals. They talk to your brain body immune system and nervous system. When hormone levels are stable you may coast through life on autopilot. But when they shift your internal systems become more dynamic more sensitive. This transition can awaken parts of your inner world that you might have ignored.

So perimenopause is not just hormone chaos. It is like a wake up call from your own body telling you to pay attention.

The Superpower: Heightened Intuition Awareness and Advocacy

So what is the secret superpower we are talking about?

It is the combination of these three gifts:

1. Heightened Intuition

2. Deep Body Awareness

3. Strong Self Advocacy Skills

These three together can shift your life dramatically. Let me explain each one.

1. Heightened Intuition

Have you ever had moments where your gut was screaming something and you ignored it only to realize later you should have listened? Most of us walk around ignoring our intuition because we are taught to rely on outside experts facts and logic.

But perimenopause can shift that.

As estrogen and progesterone fluctuate your brain chemistry changes. This impacts areas in your brain related to emotional processing pattern recognition inner knowing and subtle cues. In other words your intuition gets louder.

This can show up as:

  • A stronger sense of whether a person feels safe or not
  • A deeper knowing about a career direction
  • A pull toward relationships that actually nourish you
  • A sudden clarity about what your body truly needs

You may find yourself thinking “I just know this is right” without being able to logically explain it right away. That is your intuition peeking out from behind the noise.

Most women have spent decades listening to everyone else. Perimenopause gives you permission to listen to you.

2. Deep Body Awareness

Have you noticed that you are more tuned into your hunger stress levels sleep patterns digestion or pain signals? That is not random.

When hormones shift your nervous system learns to be more vigilant and sensitive. Your body starts giving you clearer signals about what is working and what is not.

This means:

  • You notice how certain foods make you feel energized or sluggish
  • You feel exactly what stress does to your body
  • You can sense early signs of imbalance before they become problems
  • You understand your cycles sleep needs and rhythms better
  • You know when you need rest and when you need movement

This is a sacred gift. Too many of us push past discomfort ignoring what our body tells us. But during perimenopause your nervous system gives you front row seats to your own inner world.

When you learn to listen you stop trying to manage symptoms and start decoding messages from your body.

3. Strong Self Advocacy Skills

Now imagine combining intuition and body awareness with confidence.

This is where self advocacy kicks in.

Perimenopause forces many women to confront systems that were not listening to their needs. Whether that is in healthcare workplaces friendships or relationships you begin to speak up not out of anger but out of clarity. You stop minimizing what you feel. You start articulating what you need.

You may find yourself saying:

  • “I need a doctor who listens and respects my experience.”
  • “I want a work schedule that honors my energy.”
  • “I am choosing relationships that help me grow not drain me.”

This is not selfishness. It is rooted wisdom finally stepping forward.

Self advocacy here is not being loud. It is being clear consistent and rooted in your own truth.

Why This Happens During Perimenopause

Let us break down how these gifts emerge from the biology.

Your Nervous System Is Adapting

Hormones impact your brain circuits especially those tied to emotion attention and memory. When hormone levels fluctuate your nervous system becomes more responsive and finely tuned to internal states. This makes your intuition louder and your body signals sharper.

Your Life Experience Matters

By the time many women reach perimenopause they have lived through decades of experiences. They have learned lessons heartbreaks wins and losses. This accumulated wisdom makes your intuition richer and more accurate than ever before.

You Have Less Patience for Nonsense

Let us be honest. By your 40s many women stop tolerating people situations and systems that drain them. You have seen too much to keep pretending. This clarity births advocacy.

So this isn’t a random superpower. It is the intersection of biology and experience.

How to Unlock Your Perimenopause Superpower

Awakening this superpower does not just happen. You have to choose it and practice it.

Here are practical steps to clear the fog and boost your intuition body awareness and advocacy.

Step 1 Listen to Your Body Every Day

Start paying real attention.

You can begin with this simple daily check in:

Morning

Ask yourself:

  • How did I sleep?
  • What is my hunger like?
  • What feels tender or tight in my body?
  • How do I feel emotionally?

Midday

Check in with:

  • Have I eaten enough?
  • Do I feel energized or tired?
  • Am I breathing deeply or shallow?
  • What is my stress level?

Evening

Reflect on:

  • What made today feel good?
  • What drained me?
  • What do I want tomorrow to look like?

Write your answers in a journal. This primes your intuition and deepens body awareness because you are tracking patterns over time.

Step 2 Slow Down To Hear Your Inner Voice

Intuition speaks when your mind is still.

If your life is constantly busy cluttered noisy this voice gets lost.

Here are simple ways to slow down:

  • Meditation for 5 minutes a day
  • A walk without headphones
  • A cup of tea with no phone
  • Breath work for stress relief

Slowing down does not have to be complicated. Just enough to create a little bit of silence so you can hear yourself.

Step 3 Tune Into Emotional Signals

Emotions are not random. They are data.

When you feel discomfort anxiety irritation or joy excitement pay attention.

Ask:

  • What triggered this?
  • What does my body feel like in this moment?
  • What is this emotion trying to tell me?

When you decode emotional signals you strengthen intuition and body awareness at the same time.

Step 4 Speak Up For Your Needs

Start with small things.

Instead of saying:

“I guess it is fine”

Try:

“I need something different.”

This does three powerful things:

  1. Makes your needs clear to others
  2. Reinforces your self worth
  3. Boosts confidence and advocacy

Self advocacy is a muscle. The more you use it the stronger it becomes.

Step 5 Track Patterns and Trust Them

Your body and intuition speak in patterns.

One night of bad sleep is not a trend. But if every time you skip breakfast you feel wiped out by 11am that is a pattern.

Start collecting these data points:

  • Sleep trends
  • Food reactions
  • Mood shifts
  • Energy fluctuations
  • Stress triggers
  • Emotional insights

Over time you will see patterns that validate your intuition not contradict it.

When you see the data you trust yourself more.

Step 6 Educate Yourself About Hormones

There is power in understanding the biology behind what you are experiencing.

When you understand how estrogen progesterone testosterone and cortisol interact you can see why your intuition and body awareness may intensify at certain times of your cycle or in response to stress.

This knowledge helps you manage symptoms with clarity and compassion.

No more fear. Just insight.

Step 7 Redefine What You Used To Be

One of the biggest blocks women face in perimenopause is attachment to who they were before. Before the aches before the changes before the shift.

But your identity does not disappear here. It evolves.

Perimenopause invites you to redefine yourself on your own terms.

And that is where your superpower truly shines.

Stop saying:

“I cannot do what I used to do.”

And start saying:

“I am becoming who I am meant to be.”

Real Life Examples of This Superpower in Action

Let me share some real stories from women who discovered this shift.

Story 1: The Creative Career Rebirth

Sarah had always been a corporate executive. During perimenopause she started noticing that her heart was not in her job anymore. She could not explain it logically. Her intuition was nudging her toward something more creative.

She gave herself permission to explore writing. It terrified her at first. But her body felt alive when she wrote.

Today she is a published author and coach helping other women navigate midlife transitions.

Her intuition led her. Her body confirmed it. And her self advocacy made it happen.

Story 2: The Health Advocate Who Finally Got Answers

Maria spent years being told her fatigue was stress. But her body kept dropping clues. She felt different every time she ate certain foods had poor sleep patterns and had jaw pain every morning.

She started tracking her symptoms. She took her notes to her doctor and said:

“I need deeper testing.”

Her doctor finally listened. She was diagnosed with an autoimmune condition that had been overlooked for years.

Her self advocacy saved her health.

Story 3: The Woman Who Left a Toxic Marriage

Nina always had a strong sense when something felt off but ignored it for years.

During perimenopause that feeling got stronger. She knew she deserved respect and partnership. After saying what she needed and not getting it she made a hard decision to leave.

It was one of the scariest moments of her life. But she says:

“Leaving was the moment I found myself.”

Her intuition guided her. Her body confirmed it. And her advocacy made it real.

The Science Behind It All

Let us get grounded in what is happening on a biological level without making it feel clinical.

When your hormones shift your brain connectivity changes. The parts of your brain involved in emotion memory and attention become more interconnected and sensitive. This can amplify pattern recognition and inner knowing.

Your nervous system becomes more alert to internal states. This makes body awareness stronger. Signals that you may have ignored before become clearer.

And when you start listening this feedback loop strengthens your ability to perceive and respond to your own needs in a way you may not have before.

This is not folklore. It is your body and brain adapting.

The Biggest Misconception About Perimenopause

The biggest myth is that perimenopause is all about loss. Loss of youth loss of fertility loss of energy loss of identity.

But that is only part of the story.

Perimenopause is also about rebirth clarity empowerment and self mastery.

It gives you a chance to leave autopilot and step into authentic living.

That sounds like a superpower because it is one.

Are You Ready to Unlock Your Superpower?

I want to make this interactive for you.

Take a moment and ask yourself:

  • Am I listening to my body?
  • Do I trust my intuition?
  • Do I speak up for my needs?
  • Where can I give myself more permission to be me?

These questions are not small. They are the gateway to your power.

And I want to help you go deeper.

Discover Your Superpower

If you want to uncover where you are in this journey and how to activate your intuitive body awareness and advocacy take my Superpower Discovery Quiz.

This short quiz will help you:

  • Pinpoint your intuitive strengths
  • Identify where your body awareness is most active
  • Highlight areas where self advocacy can grow
  • Provide personalized next steps to deepen your power

👉 Take the Superpower Discovery Quiz now and step into the next phase of your life with confidence and clarity.

You are not alone in this. You are not falling apart. You are becoming.

Final Thoughts

Your perimenopause is not a countdown. It is a call forward.

There is a gift in the way your body and mind are shifting. When you learn to listen to your intuition honor your body and advocate for yourself you step into a deeper version of you.

This is not about perfection. It is about presence connection and courage.

Let your superpower rise.

You’ve earned it.

Disclaimer: 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.

Why Am I So Angry Lately? The Hidden Hormonal and Emotional Roots of Rage in Perimenopause

Jean Ocampo on December 23, 2025

Why Am I So Angry Lately? The Hidden Hormonal and Emotional Roots of Rage in Perimenopause

I used to think I was just stressed out. Work deadlines, a cluttered kitchen, a partner who couldn’t seem to find the laundry basket—minor irritations that suddenly felt volcanic. But this wasn’t just stress. This was something else. Something deeper, louder, and harder to control.

If you’ve been asking yourself, “Why am I so angry lately? Why does everything set me off?” — you’re not alone. And no, you’re not just being dramatic. There’s a very real, biological reason that your emotional thermostat has gone haywire.

This isn’t about being ungrateful or out of control. This is about perimenopause.

The Emotional Earthquake No One Warned Us About

Perimenopausal rage doesn’t always look like screaming. Sometimes it’s an internal boil—a simmering frustration that bubbles beneath every interaction. Other times it’s explosive, surprising even you. And what’s worse? No one seems to talk about it.

Lisa, 46, told me, “I love my kids. But suddenly their chewing makes me want to scream. I don’t recognize myself anymore.”

These moments aren’t character flaws. In fact, they’re hormonal flags waving for attention.

The Science of Why You’re So Angry

Estrogen’s Rollercoaster

Estrogen doesn’t just regulate your reproductive system—it also plays a role in mood. It supports serotonin, the brain’s feel-good chemical, and helps modulate cortisol, your stress hormone.

During perimenopause, estrogen levels spike and crash unpredictably. These fluctuations can affect:

  • Mood stability
  • Stress response
  • Emotional regulation

Sudden estrogen dips may contribute to sudden mood shifts in some women (Harvard Health Publishing, 2023; The Menopause Charity, 2023).

Progesterone’s Disappearing Act

Progesterone, often considered a calming hormone, tends to decline faster than estrogen during perimenopause. Some emerging research suggests this may contribute to anxiety or emotional sensitivity in certain individuals, though the connection isn’t fully understood (ScienceDirect, 2023).

Cortisol: The Amplifier

Cortisol, your body’s primary stress hormone, becomes harder to regulate during menopause transitions. While fluctuating estrogen can affect mood, high cortisol levels may amplify emotional overreactions.

Hormonal instability during perimenopause may affect the neurochemical pathways that govern emotional control (ScienceDirect, 2023).

It’s Not Just Hormones—It’s Life

Perimenopause often collides with peak life stress:

  • Aging parents
  • Teen children
  • Career pivots or burnout
  • Sleep disruption
  • Relationship strain

These pressures intensify emotional reactivity. While hormones may light the fuse, life often loads the cannon (Healthline, 2023).

The Hidden Cost of Suppressing Anger

Many women are conditioned to be “nice,” to not make waves. But unexpressed anger doesn’t disappear—it turns inward. It can manifest as:

  • Anxiety
  • Depression
  • Physical tension
  • Chronic fatigue

You’re not failing if you’re angry—instead, you’re responding to a changing internal and external landscape.

What Rage Is Really Trying to Tell You

Rage is a signal. It’s not just about what’s happening now—it’s the cumulative weight of:

  • Feeling invisible
  • Carrying everyone else’s load
  • Neglecting your own needs
  • Not being heard

Menopause doesn’t invent these feelings. Rather, it makes them louder.

Science-Backed Ways to Soothe the Fire

1. Track Your Mood and Cycle

Even if periods are irregular, tracking your mood daily can help you spot patterns. Apps like Balance, Me v PMDD, or even a journal can help you correlate emotional spikes with hormonal shifts (Healthline, 2023).

2. Nourish Your Nervous System

  • Prioritize sleep (even if it means naps)
  • Eat to stabilize blood sugar
  • Try adaptogens like ashwagandha or rhodiola (with medical guidance)
  • Reduce alcohol and caffeine

3. Move—But Gently

Exercise helps metabolize stress hormones, but overdoing it can raise cortisol. Instead, opt for:

  • Walking
  • Yoga
  • Dance
  • Strength training with rest days

4. Reframe the Rage

What if anger wasn’t a flaw—but a message?

  • What boundary is being crossed?
  • What need is unmet?
  • Where are you overextending?

Therapists trained in Internal Family Systems (IFS) or somatic therapy can help you explore rage as a protective response—not a character defect.

5. Get Medical Support

  • Hormone therapy may help stabilize mood symptoms as part of a broader symptom management plan, especially when other menopausal symptoms are present (BMJ Clinical Review, 2023).
  • SSRIs or SNRIs may be recommended for mood-related symptoms, particularly if there’s a pre-existing mood disorder (Mass General Brigham, 2023).
  • Some women find micronutrients like magnesium or omega-3s supportive, though clinical research on their effectiveness during perimenopause is still developing (Harvard Health Publishing, 2023).

Talk to a provider who understands menopause—not one who dismisses it.

Your Relationships Might Need a Reset Too

Anger doesn’t just affect you. It changes the tone of partnerships, parenting, and professional relationships. When your fuse is shorter:

  • Communicate your experience to loved ones
  • Use “I” statements (“I’ve been feeling overwhelmed and short-fused lately”)
  • Set boundaries without guilt

Re-educating your circle is part of reclaiming your wellbeing.

Anger Isn’t the Enemy—Disconnection Is

This stage of life is often misunderstood, but it’s also an invitation: to reconnect with yourself, to re-establish your needs, and to express what’s been silenced for too long.

You are not too much. You are not broken. You are not alone. You are transforming.

This isn’t the end of who you were—it’s the beginning of who you’re becoming.

Your Next Step

If you’ve felt hijacked by rage, don’t dismiss it. Instead, explore it. Listen to it. And get support.

  • Track your mood
  • Talk to your doctor
  • Get therapy if it’s accessible
  • Join a support group

You deserve care. You deserve peace. You deserve to be heard.

Disclaimer: This blog is intended for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you’re experiencing intense mood changes, emotional distress, or considering hormone therapy or mental health support, please consult a qualified healthcare provider. Every woman’s experience with perimenopause is different, and personalized care is essential for finding what works best for you.

References

50 Powerful Resolutions to Help #WomenOver40 Feel Stronger, Healthier, and More in Control in 2026

Lynne on December 16, 2025

Perimenopause and menopause aren’t just chapters in your life — they’re a whole new era of strength, growth, and self-discovery. While the hot flashes, mood swings, and brain fog might try to steal the spotlight, the truth is, this season can be one of the most powerful and transformative of your life.

The key? Taking back control.

These 50 powerful resolutions are designed to help you do exactly that. They’re not just random “good ideas” — they’re tried-and-true strategies that real women have used to feel stronger, healthier, and more confident through every stage of this hormonal transition. From boosting self-care and fitness to deepening relationships, revamping your career, and protecting your mental well-being, these resolutions address every aspect of your life.

No unrealistic goals. No perfection required. Just practical, simple steps that make a big impact. You don’t have to do them all — start with one or two that resonate with you and build from there. This isn’t about “fixing” yourself. It’s about embracing your power and moving into this stage of life with clarity, courage, and confidence.

Ready to feel more in control this year? Let these 50 resolutions be your guide. It’s your time to thrive — and it starts now.

Self-Care & Well-Being Resolutions

  1. Prioritize “Me Time”: Schedule one self-care activity each week (bubble bath, massage, or meditation).
  2. Practice Daily Gratitude: Start or end each day by writing down three things you’re thankful for.
  3. Sleep Like a Queen: Create a bedtime routine to improve sleep hygiene (no screens, lavender spray, and a calming tea).
  4. Hydrate with Purpose: Drink at least 8 glasses of water daily to support hormonal balance.
  5. Commit to Joyful Movement: Dance, stretch, walk, or join a fun fitness class at least 3 times a week.
  6. Cut Down on Sugar & Caffeine: Reduce stimulants that trigger hot flashes and mood swings.
  7. Say “No” Without Guilt: Prioritize your time by setting healthy boundaries.
  8. Learn to Meditate: Take 5-10 minutes a day to breathe deeply and quiet your mind.
  9. Pamper Your Skin: Invest in a skincare routine that supports aging gracefully (hello, retinol!).
  10. Schedule Regular Health Checkups: Stay on top of mammograms, bone density scans, and routine bloodwork.

Relationship & Romance Resolutions

  1. Revive Date Nights: Plan a monthly date night with your partner to rekindle intimacy.
  2. Open Up About Menopause with Your Partner: Help them understand what you’re experiencing.
  3. Set Aside Weekly Family Connection Time: Schedule family dinners, game nights, or outings.
  4. Reconnect with Friends: Call an old friend or schedule a girls’ night out at least once a month.
  5. Revamp Your Intimate Life: Explore products that support intimacy (lubricants, vaginal moisturizers, etc.).
  6. Practice Radical Honesty: Speak up when something bothers you instead of bottling it up.
  7. Celebrate Your Milestones Together: Plan trips, experiences, or celebrations with family and friends.
  8. Put Down the Phone: Have device-free dinners to create deeper connections with family.
  9. Schedule a Couples’ Wellness Retreat: Prioritize a weekend away together to rest, reconnect, and refocus.
  10. Ask for Help When You Need It: No more being a superhero. Let others help when you’re feeling overwhelmed.

Career & Work Resolutions

  1. Ask for a Raise or Promotion: Don’t let self-doubt hold you back—advocate for your worth.
  2. Invest in a New Skill or Certification: Take a course or training to future-proof your career.
  3. Create a Better Work-Life Balance: Set specific work hours and avoid burnout.
  4. Set Boundaries with Work Emails: Turn off email notifications after work hours.
  5. Take a Mental Health Day: Give yourself permission to take time off when you need it.
  6. Update Your Resume & LinkedIn Profile: Get it ready for new career opportunities.
  7. Build Your Personal Brand: Position yourself as an expert in your field.
  8. Mentor a Younger Colleague: Share your wisdom and empower the next generation of women.
  9. Speak Up in Meetings: Make your voice heard in every room you’re in.
  10. Invest in an Ergonomic Workspace: Upgrade your chair, desk, and screen setup for comfort and health.

Health, Nutrition & Fitness Resolutions

  1. Switch to a Whole-Foods Diet: Ditch processed foods and prioritize fresh fruits, vegetables, and lean proteins.
  2. Try the Mediterranean Diet: Support heart and brain health with this menopause-friendly eating plan.
  3. Incorporate More Plant-Based Meals: Swap in at least one meat-free meal each week.
  4. Take Daily Supplements: Check in with your doctor about adding Vitamin D, calcium, or omega-3s.
  5. Get a Hormone Checkup: Understand what’s happening in your body with a full hormonal panel.
  6. Train for a Fun Run, 5K, or Walk: Challenge yourself with a fitness goal that supports heart health.
  7. Try Weight Lifting: Build muscle and improve bone density with resistance training.
  8. Stretch Daily: Loosen up tight muscles and relieve stress with gentle stretching routines.
  9. Cut Back on Alcohol: Reduce wine nights to prevent hot flashes, night sweats, and better sleep.
  10. Address Mental Health Head-On: Seek therapy, coaching, or support for emotional wellness.

Personal Growth & Mindset Resolutions

  1. Adopt a “Growth Mindset”: View failures as opportunities to learn and grow.
  2. Let Go of Perfectionism: Progress is better than perfection, so celebrate small wins.
  3. Read One Personal Development Book a Month: Gain wisdom, perspective, and fresh motivation.
  4. Keep a Menopause Journal: Write down symptoms, moods, and triggers to track patterns.
  5. Challenge Your Comfort Zone: Try something new every month (new hobby, food, or class).
  6. Forgive Yourself: Let go of past mistakes and focus on self-compassion.
  7. Unfollow Negative Influences on Social Media: Create a positive, inspiring social feed.
  8. Embrace Aging: Stop chasing youth and focus on embracing your unique beauty and experience.
  9. Focus on Progress, Not Perfection: Celebrate small wins, not just big ones.
  10. Invest in Yourself: This could mean therapy, coaching, courses, or even new clothes that make you feel amazing.

These resolutions aim to help women thrive in all areas of life — self-care, relationships, career, family, health, and personal growth. No need to tackle them all at once. Choose the ones that resonate with you most and start the year with renewed purpose.

✨ Pro Tips for Success: How to Make Your Resolutions Stick and Thrive All Year Long

So, there you go — you’ve got your list of powerful resolutions — now what? If you’ve ever made New Year’s goals before, you know that setting them is the easy part. The challenge comes with sticking to them. But don’t worry — you don’t have to rely on willpower alone. With the right strategy, you can turn these resolutions into lasting habits that fuel your mental, physical, and emotional well-being.

Here are four tried-and-true techniques to make your menopause or perimenopause resolutions actually stick this year.

1. Start Small (Because Small Wins Add Up)

Tip: Pick 1-3 resolutions and make them part of your daily or weekly routine.

One of the biggest mistakes people make is taking on too much, too soon. It’s tempting to tackle 10 big changes at once, but that’s a recipe for burnout. Instead, start small. Focus on 1-3 resolutions that feel the most important to you right now.

For example:

  • If you want to improve sleep, start by establishing a calming bedtime ritual 3 nights a week instead of every night.
  • If your goal is to exercise more, aim for two 20-minute workouts a week to start.

This approach makes it easier to build momentum, and once these small wins become habits, you can stack on new goals. Progress over perfection is the name of the game. Each small step forward is a big deal.

Why It Works:
Starting small avoids the all-or-nothing trap. It also makes it easier for your brain to build a habit because the task feels achievable — and every win builds confidence.

2. Track Your Progress (Yes, Write It Down!)

Tip: Write down your wins and progress as a form of self-motivation.

Ever notice how satisfying it feels to cross something off a to-do list? That little “check” releases dopamine, a feel-good chemical that fuels motivation. Tracking your progress works the same way.

Here’s how to do it:

  • Keep a small journal, planner, or notes app where you can track daily or weekly progress.
  • Log small wins, like “stretched for 10 minutes today” or “only had one glass of wine instead of two.”
  • Celebrate these moments as proof of your growth — even if they seem small.

You can also use visual tools like a goal tracker app, sticker chart, or habit-tracking calendar to see your streaks. Seeing a week of consistent progress feels good and can motivate you to keep going.

Why It Works:
Tracking progress isn’t just for kids and goal-setting gurus — it’s for everyone. By making progress visible, you stay motivated and more aware of how far you’ve come. Plus, if you ever feel like you’re “failing” at a goal, looking back on past wins can be a powerful reminder that you’re still moving forward.

3. Get an Accountability Partner (Don’t Go It Alone)

Tip: Ask a friend, spouse, or family member to hold you accountable.

We are social creatures, and there’s something about telling someone your goals that makes them feel more real. Whether it’s a spouse, sister, best friend, or coworker, having an accountability partner can be a game-changer. They can check in on you, celebrate your wins, and gently remind you to get back on track when you veer off course.

How to find a great accountability partner:

  • Choose someone who will encourage you, not shame you.
  • Be clear about what support you need — a simple “Can you check in on me every Friday?” is a good start.
  • Make it a two-way street. Maybe they have goals too, and you can both support each other.

If a friend or partner isn’t available, consider joining an online group for women navigating menopause or health and wellness groups. These communities are often filled with supportive people on a similar journey.

Why It Works:
It’s hard to let someone down, especially if they’re cheering you on. Knowing that someone is watching your progress keeps you accountable. Plus, when you share your wins with someone, you reinforce the behavior and make it feel even more rewarding.

4. Be Kind to Yourself (Because Perfection Isn’t Required)

Tip: If you slip up, that’s OK. Restart with fresh energy the next day.

You’re going to slip up. Period. It’s part of the process. Maybe you miss a workout, hit snooze on your meditation, or have a second piece of cake. Instead of spiraling into “I’ve failed” thinking, reframe it as a reset.

Here’s how:

  • Instead of saying, “I failed my goal” → Say, “I had an off day, and I’ll try again tomorrow.”
  • Be kind to yourself, just like you would to a friend who’s struggling.
  • View every slip-up as data, not a disaster. Ask: “What caused this?” and “How can I plan differently next time?”

If you aim for perfection, you’ll always be disappointed. If you aim for progress, you’ll keep moving forward. Every day is a new opportunity to try again. Menopause is already a time of physical and emotional changes, so give yourself grace as you adjust to your new normal.

Why It Works:
Self-compassion isn’t just “being nice” to yourself. Research shows that people who practice self-compassion are more likely to achieve their goals because they avoid the guilt-shame cycle. When you forgive yourself and keep moving forward, you build resilience and learn to thrive — even when things don’t go perfectly.

🔥 Your 4-Step Recap for Success

  1. Start Small: Pick 1-3 realistic resolutions to focus on.
  2. Track Your Progress: Write down wins to see how far you’ve come.
  3. Get an Accountability Partner: Ask a friend, family member, or group to support you.
  4. Be Kind to Yourself: Slipped up? No problem. Reset, restart, and keep going.

This is your year to feel stronger, healthier, and more in control. These pro tips will help you make these resolutions stick — not just for January, but for life. Small changes, consistent progress, and a little grace go a long way.

Holiday Stress and Perimenopause: How to Stay Balanced in the Busiest Season

Lynne on December 1, 2025

Let’s be honest—this time of year can feel like a lot. The holidays come in hot, full of expectations, full calendars, and let’s face it… a whole lot of emotional labor. And if you’re in perimenopause? Everything just feels louder, heavier, and harder to bounce back from.

One minute you’re wrapping gifts or making your famous side dish, and the next, you’re snapping at someone you love or lying awake at 2am wondering what happened to the version of me that could handle all this?

You’re not imagining it. Hormones are shifting in a big way during perimenopause, and your body becomes way more sensitive to stress. So when December rolls around with all its chaos, it’s no surprise if your symptoms suddenly feel turned up to 100.

But here’s the good news: once you understand what’s going on inside your body—and start making a few small changes—you can feel more grounded, calm, and in control. Even when everything around you feels busy and demanding.

Let’s walk through why stress hits harder during this phase, how to protect your energy (without guilt), and a few practical ways to feel better fast.

Why Does Stress Feel So Intense Right Now?

It all comes down to hormones. During perimenopause, your estrogen and progesterone are rising and falling like a hormonal rollercoaster. And when those two are out of balance, your body has a much harder time managing cortisol—your main stress hormone.

When cortisol goes unchecked, it can make everything worse:

  • Hot flashes get more frequent and intense
  • Sleep becomes elusive (hello, 3am wake-ups)
  • Mood swings, anxiety, irritability — all amplified
  • Headaches and fatigue show up more often
  • And even small things can feel completely overwhelming

Add holiday pressure to that mix, and it’s no wonder you’re feeling tapped out. But you don’t have to white-knuckle your way through it.

3 Easy Strategies That Actually Help

1. Build in Micro-Breaks Before You Crash

Instead of waiting until you’re totally fried, try weaving little “stress resets” into your day:

  • Take a 5-minute breather after a meeting or errand
  • Step outside for a walk (even just around the block)
  • End your day with a warm shower, candles, and zero screens
  • Block out “do nothing” evenings on your calendar—yes, literally schedule them

These tiny moments of rest are like pressure valves for your nervous system.

2. Clear the Hidden Stress Clutter

Not all stress is emotional—some of it is just too much sensory input. Try lightening the load:

  • Dim overhead lights and turn on softer lamps
  • Play calm background music instead of noisy TV
  • Skip the over-the-top decorations and go simple
  • Shop online or at off-hours to avoid the crowds

Your environment can either wind you up—or help you exhale.

3. Practice the Pause Before Saying Yes

We’re so used to saying yes automatically—especially around the holidays. But this season, give yourself permission to pause. Ask yourself:

  • Do I actually want to do this?
  • Will this give me energy—or drain it?
  • Am I doing this out of guilt, habit, or pressure?

You get to choose what’s right for your body this year. Saying no isn’t selfish—it’s smart.

How to Set Boundaries Without Guilt

Perimenopause is a time when your body is asking for more care—not more chaos. So it’s OK to shift how you show up.

Here are a few boundary swaps to try:

  • Trade late-night parties for cozy evenings and earlier bedtimes
  • Host just one event instead of feeling obligated to do it all
  • Make it a potluck and let others pitch in (you don’t need to be a one-woman show)
  • Be upfront and honest: “This year, I’m keeping things simple so I can feel my best.”

You deserve to enjoy the holidays without running yourself ragged. This year, let’s do it differently—with more ease, more calm, and more space to just be.

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.

So… Is This Menopause Already? My Body’s Quiet Shift

Lynne on November 10, 2025

I didn’t have some dramatic “aha” moment where I suddenly knew I was in perimenopause.
It was quieter than that.

It started with something small but huge at the same time: I missed my period.

For context, my cycle has always been regular. The only times I ever missed a period were when I was pregnant. So when a whole month passed and nothing happened, I felt this strange mix of calm and alarm.

Part of me thought, “Okay, this might be it. This is probably perimenopause.”
Another part of me still expected my body to “correct itself” the following month.

It didn’t.

The next cycle, instead of my usual strong, heavy flow, I got tiny spots. On and off. For about two weeks. Not enough to call it a real period, but just enough to remind me that my hormones are clearly doing something new.

That’s when it became real in my head:
I’m officially entering that stage. Menopause is not a future concept anymore. It’s happening.

The Body I’m Living In Now

Here’s where it gets messy and real.

Along with the missed period and spotting came a bunch of other things:

  • The cravings
    I don’t know what switch turned on, but wow. The cravings are intense. It feels like my body is constantly asking for comfort food. And no, it’s not asking for carrots and cucumbers. Of course, this shows up on the scale and on my waistline.
  • The bloating and the belly
    I’m bloated almost all the time. My tummy sticks out in a way that honestly makes me look like I’m about six months pregnant. It’s not just hormones either—I have a freelancing career, which means I’m sitting most of the day. Not exactly helping the situation.
  • The hair story
    My hair keeps thinning. I see strands on the floor, on my pillow, in the shower. Every time I wash or brush, it’s there. The only thing that comforts me is seeing tiny new hair growing in. But when I look closely… a lot of them are gray. So yes, I’m shedding and sprouting at the same time—just in a more “mature” color. (I believe I’ve already shared this in one of my blog posts here. You can also check it out on Medium.)

All these changes pile up and some days I really don’t feel good about how I look. There are moments I catch my reflection and think, “Who is this version of me?”

The Surprising Part: My Emotions

What’s funny (and unexpected) is that emotionally, I don’t feel as dramatic as before.

I used to have big emotional swings—PMS that felt like a roller coaster, random crying, getting easily triggered by little things.

Now, it’s different. I feel less explosive. Less intense. It’s like the volume of my emotions has been turned down a bit. I’m not emotionless; I’m just… not as up-and-down as before.

Sometimes that feels like relief.
Other times, it feels a bit strange, like I miss the version of me who felt everything so strongly.

I’m still trying to adjust to this new emotional landscape.

The Part I Don’t Like Admitting

Here’s the part that doesn’t sound pretty, but it’s true:

Entering menopause is scary for me.

There are days when I feel:

  • Ugly
  • Old
  • Insecure
  • Left behind by my own body

The bloated belly, the weight gain, the thinning hair, the gray strands, the irregular periods—it all chips away at how I see myself as a woman. There’s a voice in my head that sometimes whispers, “You’re fading.”

And that hurts.

But There’s Another Side to This

The more I sit with these feelings, the more another truth keeps tapping me on the shoulder:

I am lucky to be here.

Reaching this age, entering this phase—this also means I’ve lived. A lot. My body has carried me through so many seasons: youth, heartbreaks, work, pregnancies, motherhood (if that’s part of your story), late nights, stress, laughter, everything.

This stage is not a punishment. It’s a transition.

I’m slowly trying to see it that way:

  • Not as my body “betraying” me
  • But as my body moving into a different chapter

No, I don’t love every symptom. I don’t love the belly, the constant bloating, the hair situation. But I’m learning to be more gentle with myself instead of fighting my body all the time.

Learning to Be on My Own Side

Here’s what I’m trying to do these days (not perfectly, but intentionally):

  • Speak to myself more kindly when I look in the mirror
  • Accept that my body is changing, and that doesn’t make me less of a woman
  • Remember that aging is actually a blessing—not everyone gets the chance

Some days I still feel ugly and insecure. Some days I feel okay. And some days, I even feel proud—because despite everything, I’m still here, still showing up, still willing to talk about it.

If You’re in This Phase Too

If any of what I shared sounds familiar—missed periods, weird spotting, cravings, bloating, weight gain, hair thinning, gray hair, emotional shifts—I just want you to know:

You’re not alone.
You’re not weak.
You’re not “failing” at aging.

You’re just a woman whose body is doing what bodies do: change.

We don’t have to like every part of it. But maybe we can learn to walk through it with a bit more honesty and a bit more kindness toward ourselves.

And maybe that’s what this season is really asking from us:
Less judgment, more compassion.

If you’re somewhere in this transition too, I’m right there with you—one missed period, one bloated day, one new gray hair at a time.

Finding Joy in the Shift: Gratitude Practices for Perimenopause

Amanda Paige on November 10, 2025

I had entered the liminal territory of perimenopause. My body didn’t give me an invitation: it simply shifted. The hot flashes came. The mood swings crept in. The nights felt infinite. I wondered: Is this it? Is this the chapter I bravely promised I’d own—yet still feel blindsided by?

As we celebrate the month of Thanksgiving, it feels like the perfect time to dig deep into something powerful: gratitude. Here at Menopause Network, our November blogs are focusing on what grounds us, lifts us, and carries us through transition. And I discovered something that changed everything. Not a pill, not a miraculous cure, but one simple act: gratitude.

And no—it wasn’t about being cheerfully naïve. It was about paying attention. Listening. Choosing to see what still gives me strength instead of what’s slipping away.

If you’re in this space—navigating perimenopause, fierce and vulnerable at once—I promise you: this isn’t a waiting room. It’s a threshold to something more. And gratitude might just be your door.

Why This Matters (Emotionally and Biologically)

The Emotional Terrain of Perimenopause

Perimenopause isn’t just about physical symptoms. Hormonal fluctuations during this stage can make your emotional landscape feel unfamiliar. Studies show that women in perimenopause have a 40% higher risk of depressive symptoms compared to premenopausal women. The culprit? Estrogen shifts that influence serotonin, dopamine, and other neurotransmitters critical for mood regulation.

The Science of Gratitude—and Why It Works

Gratitude isn’t just a mood booster—it’s brain science. According to Harvard Health Publishing, practicing gratitude consistently enhances well-being, improves sleep, and may even increase longevity. Gratitude activates regions in the brain linked to emotional regulation and decision-making, like the ventromedial prefrontal cortex.

Gratitude isn’t a personality trait. It’s a muscle—one you can strengthen with regular practice.

Mindfulness + Gratitude

Combining gratitude with mindfulness—the practice of being fully present—amplifies benefits. A 2022 meta-analysis found that mindfulness-based interventions significantly reduce stress in menopausal women. Together, they help calm the nervous system, anchor your awareness, and shift your focus toward what’s nurturing you instead of what’s leaving you.

Gratitude Practices That Actually Work

Let’s simplify this. These practices are realistic, sustainable, and tailored for your life right now.

1. The Three-Minute Start

Each night or morning, ask yourself:

  • What went well today?
  • Who supported me?
  • What did I appreciate about myself?

Research shows even brief gratitude journaling increases optimism and life satisfaction.

2. Gratitude With Intention

Take 5 minutes. Close your eyes. Recall a positive moment today. Feel it. Let it grow in your body. This mindful attention makes gratitude more visceral.

3. Write a Gratitude Letter

Thank someone who impacted your life—whether they know it or not. A simple message, even if unsent, can dramatically boost your mental health.

4. Gratitude Jar

Drop a note into a jar each day with one good thing. In low moments, reach in and remember your capacity for joy.

5. Body-Gratitude Check-In

Instead of judging your body, thank it. Say: “Thank you for carrying me.” “Thank you for adapting.” Recognize its resilience.

Gratitude On the Hard Days

Step 1: Acknowledge the Grief

Feel the loss, the rage, the fatigue. Name it. Then make space for something else.

Step 2: Micro-Gratitude

Can’t find a big win? Thank your breath. The light through the window. Your morning tea. Gratitude lives in the ordinary.

Step 3: Reframe Your Story

You’re not unraveling—you’re evolving. You’re not who you were, but you’re not lost. Gratitude is a mirror showing what’s becoming.

Step 4: Share It

Expressing gratitude to others strengthens bonds. It reminds you: you are not doing this alone.

The 30-Day Gratitude Challenge

This isn’t about perfection. It’s about presence. Below is your 4-week roadmap to integrate gratitude into your daily life.

Week 1: Awareness

  • Day 1: Three things you’re grateful for.
  • Day 2: Add how each made you feel.
  • Day 3: Body gratitude: “Thank you for…”
  • Day 4: Write a short gratitude message.
  • Day 5: Recall a moment that made you smile.
  • Day 6: Add a slip to your gratitude jar.
  • Day 7: Reflect: What surprised you?

Week 2: Deepening

  • Day 8: A strength you’re grateful for.
  • Day 9: Gratitude for a past challenge.
  • Day 10: Take a 5-minute gratitude walk.
  • Day 11: Thank someone who supported you.
  • Day 12: Choose a visual cue for daily gratitude.
  • Day 13: Body check-in: What does your body do well?
  • Day 14: Reflect: What feels easier?

Week 3: Expanding

  • Day 15: Gratitude for perimenopause: What are you learning?
  • Day 16: Re-read your letter. Add one line.
  • Day 17: Two-minute midday gratitude pause.
  • Day 18: Celebrate a simple ritual.
  • Day 19: Gratitude for a sensory joy.
  • Day 20: How are you evolving?
  • Day 21: What themes do you notice?

Week 4: Integration

  • Day 22: Gratitude for rest.
  • Day 23: Gratitude for joy.
  • Day 24: Gratitude for support.
  • Day 25: Send (or re-read) your letter.
  • Day 26: Write from your future self.
  • Day 27: Gratitude for what you’ve let go.
  • Day 28: Gratitude for body wisdom.
  • Day 29: Celebrate your growth.
  • Day 30: Set one gratitude intention for next month.

Keep the Momentum Going

  • Place your journal somewhere visible.
  • Pair it with a daily ritual.
  • Miss a day? That’s okay. Just begin again.
  • Share your journey with a friend or in a group.

Final Thoughts

Perimenopause isn’t an ending. It’s a shift—a recalibration. Gratitude won’t erase your symptoms, but it can change your relationship to them. You are not just enduring this chapter. You are rewriting the story.

Tonight, as you close your eyes, whisper a quiet “thank you.”

And tomorrow—begin again.

References

Ackerman, C. E. (2025). Benefits of gratitude: 28+ surprising research findings. PositivePsychology.com. Retrieved from https://www.positivepsychology.com/benefits-gratitude-research-questions/

Carlson Kehren, H. (2019, January 17). Mindfulness may ease menopausal symptoms. Mayo Clinic News Network. Retrieved from https://newsnetwork.mayoclinic.org/discussion/mindfulness-may-ease-menopausal-symptoms/

Liu, H., Cai, K., Wang, J., & Zhang, H. (2022). The effects of mindfulness-based interventions on anxiety, depression, stress, and mindfulness in menopausal women: A systematic review and meta-analysis. Frontiers in Public Health, 10. https://doi.org/10.3389/fpubh.2022.1045642

Harvard Health Publishing. (2024). Gratitude enhances health, brings happiness, and may even lengthen lives. Retrieved from https://www.health.harvard.edu/blog/gratitude-enhances-health-brings-happiness-and-may-even-lengthen-lives-202409113071

The Guardian. (2024, May 1). Perimenopausal women have 40% higher risk of depression, study suggests. Retrieved from https://www.theguardian.com/society/2024/may/01/perimenopausal-women-have-40-higher-risk-of-depression-study-suggests

Greater Good Science Center. (2024). How gratitude changes you and your brain. Retrieved from https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain

Gratitude for Your Changing Body: How to Embrace Perimenopause with Self-Compassion

Lynne on November 3, 2025

We live in a culture that glorifies youth and filters out reality. So when your body starts to change—your waist thickens, your skin texture shifts, maybe your hair feels thinner—it’s easy to default to self-criticism.

But let me gently challenge that: what if we shifted from body judgment to body appreciation?

Your body has done extraordinary things. It’s carried you through decades of living. Maybe it’s grown babies. Maybe it’s endured trauma or illness and kept showing up. Maybe it’s just gotten you out of bed on the hardest days.

That body? It deserves to be honored, not scolded.

Body appreciation isn’t about pretending you love every wrinkle or pound. It’s about acknowledging what your body does—and choosing to care for it as an act of gratitude.

Try this: The next time you look in the mirror, instead of zeroing in on flaws, pause and say: “Thank you for getting me here.” It’s simple, but it’s powerful.

Reframing the Symptoms: Your Body Is Speaking to You

Let’s walk through some common perimenopausal symptoms—and how we might reframe them.

Weight Gain

It’s not about willpower. Hormonal shifts influence fat storage, especially around the belly. Your body is responding to stress, insulin, and survival mechanisms.

Reframe: “My metabolism is shifting. How can I nourish and support my body with strength and kindness?”

Hot Flashes and Night Sweats

These are signs your thermostat (controlled by the hypothalamus) is trying to regulate with fluctuating estrogen. They can feel alarming—but they’re not dangerous.

Reframe: “My body is adapting. How can I cool and comfort myself right now?”

Mood Swings, Anxiety, or Irritability

Estrogen interacts with neurotransmitters like serotonin and dopamine. As levels drop or spike, so can your mood.

Reframe: “My brain chemistry is adjusting. I’m not crazy—I’m in transition. What tools can I use to create emotional steadiness?”

Sleep Disruption

Progesterone is your calming hormone, and as it declines, sleep can become lighter or more fragmented.

Reframe: “My sleep needs have changed. How can I create a more supportive nighttime routine?”

Libido Changes

Testosterone and estrogen both influence desire and arousal. You’re not broken if you feel different—you’re changing.

Reframe: “My sensuality is evolving. How can I explore connection and intimacy in a new way?”

Health Victories: Why Small Wins Matter

So often, we only celebrate big milestones. But in perimenopause, small wins are huge. They’re signs that your body is responding, healing, and shifting.

  • You swapped your nightly wine for herbal tea and slept better.
  • You added strength training and noticed your joints complain less.
  • You started magnesium and your anxiety improved.
  • You said “no” to something and felt more rested.

These wins deserve celebration.

Health isn’t about perfection—it’s about progress. And each step you take to support your changing body is a vote for your vitality.

Gratitude Journaling: A Practice for Body Appreciation

Want to reconnect with your body and shift your mindset in 5 minutes a day? Gratitude journaling is a beautiful, evidence-based way to do it.

Here are some prompts to get you started:

  1. Today, I’m grateful my body allowed me to…
  2. One thing I appreciate about my changing body is…
  3. A symptom I’m experiencing—and how I choose to support myself is…
  4. I felt strong when I…
  5. My body is teaching me that…
  6. In this season of life, I’m learning to…
  7. I’ll show my body kindness today by…

You don’t need to write a novel. Just choose one prompt, set a timer for 5 minutes, and write freely. Over time, you’ll notice a shift—not just in mindset, but in how you feel physically.

Gratitude changes your biochemistry. It lowers cortisol. It improves immune function. It enhances mood. And most importantly—it brings you back into partnership with your body.

Your Body Is Not the Enemy—It’s Your Guide

Perimenopause isn’t punishment. It’s initiation. A powerful invitation to get clear on what you need, what you value, and how you want to feel in the years to come.

Instead of resisting the changes, what if you leaned in?

What if you let your body teach you?

What if you honored this transition as sacred?

You are not drying up. You are deepening. You are not falling apart. You are reassembling. You are not losing yourself. You are finding your essence.

And your body—this wise, capable vessel—is carrying you there.

So offer it some grace. Offer it some love. And start, today, with one moment of gratitude.

You’ve got this. And you’re not alone.

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.

Snack Like You Mean It: Power Foods for Perimenopausal Superwomen

Amanda Paige on October 29, 2025

It’s not that you’re lazy. Or undisciplined. Or suddenly “bad at mornings.”

It’s that something real is happening inside your body—a quiet, often misunderstood upheaval that starts to rewrite the rules of energy, focus, and stamina. Welcome to perimenopause: the hormonal dress rehearsal before menopause officially takes the stage. And whether you’re 39 or 49, if you’ve been feeling a mysterious kind of fatigue—one that no green smoothie or double espresso seems to fix—you’re not imagining it.

During the perimenopausal years, your estrogen and progesterone levels begin a slow, unpredictable waltz. This dance influences everything from your blood sugar to your sleep cycle, your metabolism to your stress response. The result? Energy that used to be on tap now feels… elusive. You might power through a work presentation and then crash by 3 PM. Or feel mentally foggy just when you need to be sharpest. It’s not just frustrating—it’s disorienting, especially when your career, family, and life still demand peak performance.

Here’s the part nobody tells you: it’s not about pushing harder. It’s about fueling smarter.

You don’t need another protein bar from the bottom of your purse or another lukewarm latte on the fly. You need real nourishment. The kind that sustains your brain, balances your blood sugar, and supports your ambition—not just your appetite. The kind of food that says, “I know what my body’s doing, and I’m meeting it with strength.”

This guide is your permission slip to stop surviving on fumes. We’ll walk through what to eat for actual, sustained energy—not just a quick fix. From power-packed meal prep to smart snacks and a grocery list you’ll actually want to use, you’ll walk away with tools to feel like yourself again.

Let’s stop running on empty. Let’s start fueling your fire.

Why energy feels elusive right now

In your 40s (or even late 30s) your body begins the journey of perimenopause. Hormone levels fluctuate, especially estrogen and progesterone, and this has a ripple effect on energy, mood, metabolism and more. MDPI+2University of Michigan Medical School+2

Here’s what’s typically going on:

  • Your basal metabolism slows down—so the same calorie intake may no longer equate to the same energy. MDPI
  • Muscle mass tends to diminish unless you actively support it with protein + movement. University of Michigan Medical School
  • Blood sugar stability becomes more brittle—spikes and crashes hit harder, leaving you fatigued or foggy. fitnessinspirationforwomen.com+1
  • Sleep may be disrupted (hello night sweats, hot flashes, restless mind), and poor sleep equals low energy.
  • You may find cravings (for sugar, caffeine, processed foods) increasing—not just for pleasure but because your body is asking, “Where’s my fuel?”

So your usual eating habits may not cut it anymore. Instead you need a strategy: one that sustains energy, supports your hormones and meets you where you are—busy, professional, doing so much.

The core pillars of energy‑fueling nutrition

Let’s talk building blocks (the fun part): what kind of food helps you keep thriving rather than just surviving.

1. Protein at every meal

Think of protein not just as “muscle food” but as “energy stability food.” It keeps your blood sugar steadier, supports lean mass (and thus metabolism), and helps your brain stay sharp. In perimenopause, many women under‑eat protein, which equals more dips. Dr. Jolene Brighten
Aim for ~20‑30 g per main meal. (Yes, that might be more than you’ve been doing.)

2. Smart carbs (complex, fibre‑rich)

Carbs aren’t your enemy—but the type and timing matter. Complex carbs (whole grains, legumes, sweet potato, oats, fruit) release energy more steadily, assist your gut (hello fibre), and help avoid those mid‑afternoon crashes. Medical News Today
Pair your carb with protein + healthy fat to really lock in sustainability.

3. Healthy fats & anti‑inflammatory foods

Your hormone‑factory (yes—you!) thrives on good fats: omega‑3s, monounsaturated fats, nuts/seeds, oily fish. These support brain health, mood regulation and inflammation control—especially as estrogen’s protective effects wane. Dr. Jolene Brighten

4. Key nutrients you don’t want to ignore

5. Consistency & timing

  • Don’t skip breakfast or let long gaps happen. Doing so = your body goes into “okay I might be starving soon” mode, which disrupts energy. University of Michigan Medical School+1
  • Make your meal‑prep count: when you’re busy, the easiest way to fail is to rely on reactive snacking.
  • Hydrate — your fluid needs may rise and dehydration = fatigue + bad mood.

Meal‑Prep for the Professional You

Because yes—you are busy. You’re juggling emails, conference calls, maybe kids or caregiving, late meetings, early mornings. Here are practical, realistic routines.

Sunday 30‑minute session

  • Grill or roast a batch of lean protein (chicken breast, tofu, fish)
  • Cook a large portion of a complex‑carb base (quinoa, brown rice, sweet potato)
  • Chop colourful vegetables (carrots, peppers, leafy greens) and store in containers or zip bags.
  • Hard‑boil 3‑4 eggs.
  • Portion out ½ cup each of mixed nuts/seeds in snack bags.

Sample “Energy Plate” for the Week

  • Breakfast (7–9 a.m.): Greek yogurt + 1 Tbsp chia seeds + berries + sprinkle of almonds.
  • Mid‑morning snack: Hummus + carrot sticks or apple + a handful of nuts.
  • Lunch: Mixed‑greens salad (spinach, kale) + roasted sweet potato cubes + grilled salmon (or chickpeas) + avocado + olive‑oil vinaigrette.
  • Afternoon pick‑me‑up: Whole‑grain toast + almond butter + banana or cottage cheese + mixed berries.
  • Dinner: Stir‑fry with lean beef or tofu + broccoli, bell pepper + brown rice or wild rice + sesame‑oil drizzle.
  • Evening (if hungry before bed): A small bowl of oats + ground flaxseed + walnut pieces — fibre + slow‑release carb + good fat.

On‑the‑go options

  • Bento‑style boxes: protein + veggie + complex‑carb all in one.
  • Pre‑chopped snack packs: roasted chickpeas, edamame, kale chips.
  • Smoothie: spinach + frozen berries + plant‑protein powder (or Greek yogurt) + flaxseed + almond milk.

Power Food Grocery List

Here’s your shopping list. Keep it somewhere visible. Every item supports sustained energy, muscle, mood, brain, hormones. Choose what fits your taste & region.

  • Lean proteins: chicken breast, turkey, firm tofu, salmon, sardines, eggs
  • Legumes & pulses: chickpeas, lentils, black beans
  • Whole‑grains: quinoa, brown rice, oats, wild rice
  • Complex carbs: sweet potatoes, squash, pumpkin
  • Leafy greens: spinach, kale, collards
  • Colorful veggies: red peppers, carrots, broccoli, beets
  • Fruit: berries, apples, bananas
  • Nuts & seeds: almonds, walnuts, chia seeds, flaxseeds
  • Healthy fats: avocado, olive oil, salmon (again), chia seeds
  • Dairy or fortified alternatives: Greek yogurt, milk/soy milk (calcium support)
  • Fermented/gut‑friendly: plain yogurt, kefir, kimchi (optional)
  • Herbs/spices: turmeric, ginger, cinnamon — little helpers for inflammation
  • Hydration: herbal teas, water, maybe coconut water for electrolyte boost
Power Food Grocery ListDownload

How to Make It Real for You

  • Commit to one “power meal” each day for the next week—one breakfast or one lunch with full intention (protein + smart carb + veggie + healthy fat).
  • Use a gentle tracking method: how did you feel 30 mins after eating? Energy up or down? Focus sharp or fuzzy?
  • Tweak one snack this week from something “meh” (e.g., a sugary bar) to something “good‑fuel” (e.g., nuts + fruit). Observe the difference.
  • Pre‑prep on Sunday (as above) so when Monday hits you are not scrambling.
  • Remember: you are not failing if one meal isn’t perfect. This is about progress, not perfection.

Takeaway

Your body is doing the serious work of transition right now. The hormones are shifting, metabolism is changing, your sleep might be off, your mood might be off guard—and your energy may feel the first casualty. But you’re not powerless.

When you shift from “eat whatever’s convenient” to “eat for sustained fuel for my ambitions“, magic can happen. Your brain sharpens. Your focus returns. Your mood stabilizes. And yes—your professional life doesn’t have to go on pause while your body recalibrates.

So go ahead—grab that grocery list. Prep one power meal. Celebrate the fact that you’re investing in yourself. Because you deserve energy. You deserve clarity. You deserve to thrive through this.

Action Step Now:
Print or screenshot the grocery list above. Circle 5 items that are new to you. This week, build one recipe around those 5 items. Let that one meal become your game‑changer.

You’re showing up—for your career, your family, your dreams. Now let your food show up, too.

Breast Cancer & Menopause: Empowering Women Through Awareness, Action & Advocacy

Lynne on October 8, 2025

To continue our Breast Cancer Awareness Month blog series, we’re diving deep into the intersection of breast cancer and menopause—a critical space where awareness, science, and self-care must come together.

October is a powerful time to reflect, honor, and take action. At MenopauseNetwork.org, we stand with women of all ages, especially those navigating midlife transitions, where hormonal shifts, lifestyle stressors, and long-term health planning converge. This season is a reminder that knowledge isn’t just power—it’s prevention, treatment, and survival.

In this edition, we highlight key insights from Dr. Marisa Weiss, a leading oncologist, breast cancer survivor, and founder of Breastcancer.org, who recently appeared on The TODAY Show. Dr. Weiss offered a powerful look at what’s changing in breast cancer care—and how women can take charge of their health journeys, especially during perimenopause and menopause. Here’s what we learned:

Breast Cancer in a Changing Landscape

While breast cancer is often associated with older women, a troubling rise in diagnoses among women under 40 has experts concerned. Dr. Weiss pointed out in her TODAY Show interview:

“More women are being diagnosed at younger ages—and they’re not benefiting from early detection because screening guidelines don’t cover them.”

This means we need to rethink how we approach risk, screening, and education, especially for women in their 30s and early 40s who are often overlooked by standard protocols.

Hope Through Innovation: What’s New in Breast Cancer Treatment

Dr. Weiss shared that the current era of breast cancer care is one of hope, innovation, and personalization. Thanks to cutting-edge science, we’ve moved far beyond one-size-fits-all treatment models.

Key Advances Include:

  • Targeted Therapies: Medications tailored to specific tumor markers
  • Immunotherapy: Engaging the immune system to attack cancer
  • Precision Radiation: Lower damage, faster healing
  • Less Invasive Surgeries: More options for breast-conserving treatment

Women today have more tools than ever—and clinical trials are a critical way to access the newest options.

Dr. Weiss advises: “Ask your doctor: Am I eligible for a clinical trial? It’s not a last resort—it’s a smart move.”

The Power of Genetic Testing

If you’ve ever questioned whether you carry a hereditary risk for breast cancer, now is the time to act. Genetic testing can uncover mutations in genes like BRCA1, BRCA2, and others that significantly increase your lifetime risk.

Why It Matters:

  • Determines which treatments will work best for you
  • Provides insight into risk for other cancers
  • Helps assess risk for your children and family members

Good news: The test is non-invasive (just saliva or blood), and most insurance plans now cover it.

Dr. Weiss shared that even young women—especially those with family history—should consider testing.

What’s Driving the Increase in Early Diagnoses?

We don’t yet know exactly why more young women are being diagnosed, but Dr. Weiss outlined several likely contributors:

Potential Risk FactorLifestyle Link
Increased alcohol useMany women in midlife drink daily or socially
Sedentary lifestylesDesk jobs and long commutes reduce activity
Poor sleep & stressHormonal imbalance and emotional burnout
Processed foodsInflammation and hormonal disruption

“Most breast cancers aren’t inherited. They’re linked to how you live, what goes in, on, and around you.” — Dr. Weiss

Your Breast Health Action Plan (Especially During Menopause)

Let’s take Dr. Weiss’s powerful guidance and transform it into a practical, midlife-focused breast health checklist that you can start today.

1. Get Your Screenings Up to Date

  • Women 40 and up should have annual mammograms
  • If under 40 with family history, ask about early screening or MRI
  • Include clinical breast exams in your annual wellness visits

2. Ask About Genetic Testing

  • Especially if:
    • You have a family history of breast, ovarian, or prostate cancer
    • You’re of Ashkenazi Jewish ancestry
    • You’ve had multiple cancer types in your family
  • Talk to your doctor about BRCA or multigene panel testing

3. Consider Clinical Trials

  • Access to new treatments before they hit the market
  • Could offer better outcomes or fewer side effects
  • Search for trials at clinicaltrials.gov or ask your care team

4. Transform Lifestyle Habits

Dr. Weiss reminds us that breast health = women’s health. Every change you make in your daily habits ripples across your health journey.

Healthy HabitBreast Health Benefit
🏃‍♀️ Regular ExerciseReduces estrogen levels and inflammation
🥗 Mediterranean DietRich in antioxidants, fiber, healthy fats
🍷 Limit AlcoholKeep to 1 drink/day or less
🚭 Quit SmokingSignificantly lowers cancer risk
😴 Prioritize SleepSupports immune function and hormone balance
🧘‍♀️ Manage StressReduces cortisol, inflammation, emotional strain

Start with one. Build from there. Movement is a great first step, as Dr. Weiss noted:

“When you start with exercise, you’re more likely to succeed with everything else.”

5. Know the Warning Signs

Breast cancer symptoms aren’t always a lump. Be aware of:

  • Breast or nipple changes in shape or texture
  • New pain or swelling
  • Unusual discharge
  • Skin dimpling or thickening

Listen to your body. If something feels off, don’t wait. Early detection is everything.

Why Menopausal Women Must Be Proactive

Menopause is a pivotal time in a woman’s health journey. It’s also a window of opportunity—to catch risks early, modify habits, and advocate for yourself. Hormonal shifts can influence your breast tissue, and in some cases, increase risk.

If you’re considering HRT (Hormone Replacement Therapy), talk to your doctor about how it may impact your individual breast cancer risk.

Celebrating Breast Cancer Awareness Month — With Action

This October, let’s go beyond pink ribbons. Let’s take real steps toward real change. Whether you’re in your 30s navigating perimenopause or well into your 60s redefining your power, this is your moment.

Breast Health Checklist for Women 40+

✅ Annual mammogram
✅ Monthly self-exams
✅ Ask about genetic testing
✅ Get moving (150 minutes/week)
✅ Eat more plants & healthy fats
✅ Limit alcohol
✅ Prioritize sleep
✅ Quit smoking
✅ Manage stress
✅ Know your body & speak up

Resources

Every woman deserves access to lifesaving information, early detection, and compassionate care. Whether you’re seeking prevention strategies, navigating a diagnosis, or supporting a loved one, know this:

Breast Health in Perimenopause: What Changes to Expect

Lynne on October 1, 2025

Let’s talk about your breasts. Yes, they change—sometimes subtly, sometimes dramatically—during perimenopause. And if you’ve been wondering why they feel sore, lumpy, or just… different lately, you’re not alone. This phase of life ushers in a tidal wave of hormonal shifts that ripple through nearly every system in your body, and your breasts are no exception.

And here’s a timely reminder: October is Breast Cancer Awareness Month. It’s a powerful moment for all of us to pause, tune in, and prioritize our breast health. Whether you’re in your 30s, 40s, or beyond, this is a conversation that matters deeply—for prevention, early detection, and peace of mind.

In this article, I’ll guide you through what’s happening, what to watch for, and how to take charge of your breast health with confidence—not fear. We’ll talk about hormonal breast changes, when to schedule mammograms, how to do a self-exam that actually helps, and a practical tool you can use to track it all.

What’s Actually Happening to Your Breasts During Perimenopause?

Here’s the truth: your breasts are hormone-responsive organs. They listen closely to the ebb and flow of estrogen and progesterone—and when those hormones start fluctuating wildly (as they do in perimenopause), your breasts react. You might feel tenderness, swelling, lumpiness, or changes in density. It’s not in your head. It’s hormonal.

As estrogen surges or dips from month to month and progesterone starts its slow decline, your breast tissue begins to shift:

  • Glandular tissue begins to shrink (a process called lobular involution)
  • Fatty tissue becomes more prominent
  • Connective tissue may increase in stiffness or thickness
  • Some women experience more fibrocystic changes—think of them as hormone-driven lumps and bumps

These changes aren’t dangerous by default, but they can make it harder to know what’s “normal” versus what’s worth checking out. That’s where awareness—and tracking—comes in.

Common Breast Symptoms in Perimenopause (and What They Mean)

Let’s walk through a few typical breast symptoms and whether they’re expected—or something you should bring to your doctor:

1. Tenderness or Soreness

Often cyclical, but during perimenopause, the timing can feel random. You may notice aching, swelling, or sensitivity that lingers longer than before. This is largely due to shifting estrogen levels and is usually benign.

2. Size and Shape Changes

Your breasts may start to feel softer or look less perky. Welcome to the effects of lower estrogen and decreased collagen production. This is a normal part of breast aging.

3. Lumpiness or Nodules

These could be fibrocystic changes—fluid-filled cysts or dense tissue bands that come and go with your cycle (even if that cycle is irregular). They’re typically harmless but can mask or mimic more concerning lumps, so it’s smart to track them.

4. Nipple Changes or Discharge

A little sensitivity? Okay. Clear or milky discharge? Sometimes normal. But discharge that’s bloody, spontaneous, or only from one nipple? That’s a red flag. So is nipple retraction or skin puckering.

5. Persistent Lumps

A lump that sticks around beyond a cycle or grows in size? Definitely get that checked.

Bottom line: Listen to your body. If something feels different, speak up.

What About Mammograms? When to Start and What to Know

Most women begin mammograms around age 40, depending on risk factors. But here’s the nuance: breast density matters.

Dense breasts (common in perimenopausal women) can make it harder to detect tumors through traditional mammography. Newer 3D mammography (tomosynthesis) helps, offering a clearer view through overlapping tissue. Ask your provider about it—especially if you have dense breast tissue.

If you’re using hormone therapy (HRT), know this: studies have shown that HRT can increase breast density and, in some women, breast cancer risk. It’s not a one-size-fits-all scenario. Your risk is influenced by your family history, lifestyle, and personal health history. That’s why personalized screening plans matter.

General screening recommendations:

  • Ages 40–49: Talk with your provider about your individual risk factors
  • Ages 50–74: Mammograms every 1–2 years
  • Higher risk? You may need earlier and more frequent screenings

Self-Exams: Do They Still Matter?

Yes—if you do them with awareness, not anxiety.

The goal isn’t to turn yourself into a breast radiologist. It’s to know what your normal feels like so that if something changes, you’ll notice.

How to Do a Breast Check That Works:

  1. Look: In front of a mirror with arms at your sides, then overhead, and on your hips. Watch for dimpling, puckering, or skin/nipple changes.
  2. Feel (Lying Down): Use your fingertips to make small circles across your entire breast, using light, medium, and firm pressure.
  3. Feel (Standing Up): Do the same in the shower—it’s often easier when your skin is wet.

Make a note of anything unusual: a lump, a spot of tenderness, a change in texture. Then check again the next month. Tracking changes is more powerful than panicking about any single bump.

Track It to Trust It: Breast Health Calendar

Let’s be real: when you’re juggling cycles that are all over the place, plus work, family, and maybe hot flashes at 3 a.m., remembering what your breasts felt like last month isn’t easy.

That’s why I created a Breast Health Tracking Calendar. It’s a simple tool to log what you’re feeling, when you’re feeling it, and how it changes over time. It helps you:

  • Spot patterns and triggers (hello, PMS or HRT?)
  • Track mammogram dates and self-checks
  • Share clear info with your provider if needed

👉Download the free Breast Health Tracking Calendar here.

When to Call Your Provider

You don’t need to panic about every change—but you also don’t want to ignore real warning signs. Call your doctor if you notice:

  • A lump that doesn’t go away after one menstrual cycle
  • Nipple discharge that’s bloody or spontaneous
  • Skin changes like dimpling, puckering, redness, or scaling
  • New asymmetry or sudden changes in size
  • Pain that’s localized, persistent, and not related to your cycle

The Big Picture

Your breasts will change as you move through perimenopause—and that’s okay. What matters is understanding why it’s happening, staying informed, and checking in with yourself regularly.

Perimenopause doesn’t have to mean confusion or fear. With the right knowledge and tools—like regular self-checks, appropriate screening, and a breast health calendar—you can navigate these changes with calm and clarity.

You’ve got this.

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.

The Surprising Magic of Cross-Generational Friendship

Lynne on September 23, 2025

Picture this: You’re mid-hot flash in a Zoom meeting, trying to look like you’re not melting, when your 26-year-old coworker messages you a meme about hormones. You laugh, hard. Later, your 70-year-old neighbor tells you she used to put her head in the freezer during board meetings. That’s when it clicks—maybe what you need right now isn’t just hormone therapy. Maybe you need a friend who gets it… and one who’s still figuring it out.

Welcome to the joy (yes, joy) of intergenerational friendship in perimenopause.

What’s Actually Happening to Your Body?

Perimenopause is your body’s long, weird pre-party for menopause. Estrogen goes rogue. Periods become unpredictable guests. And your moods? Let’s just say they deserve their own reality show (North American Menopause Society, 2023).

But beyond the science, something else is happening: You’re rethinking everything—your career, your purpose, your people. That’s where friendships across generations become gold.

Why Women Older and Younger Than You Are the Secret Weapon

1. They’ll Say What Your Peers Won’t

  • Older friends? They’ve been through the night sweats, the “Who even am I anymore?” phase.
  • Younger friends? They ask questions that jolt you out of your funk. Like, “Why aren’t you charging more for your services?!”

2. They Make You Feel Seen and Sparked

  • Science shows social support reduces anxiety, depression, and even insomnia in midlife women (Avis et al., 2018). In fact, researchers found that women with stronger support systems experienced fewer mood swings and better sleep quality—because they weren’t shouldering the emotional upheaval alone. Simply put: when someone listens, your body relaxes.
  • Mixed-age friendships, in particular, act like a mental workout. According to Fingerman et al. (2019), regularly interacting with people from different age groups keeps your brain flexible and adaptive—similar to how yoga increases range of motion. Conversations that challenge your assumptions, expose you to new ideas, or invite you to reflect on your past are neurologically enriching.
  • Community = less cortisol = less stress. Your hormones literally respond to your social environment. Whisman et al. (2017) found that women who felt emotionally supported had more stable cortisol patterns, meaning fewer stress spikes and more resilience throughout the day. It’s not just comforting—it’s chemical.

3. They Flip the Script on Aging

These friendships aren’t just sweet. They’re radical. They challenge the idea that aging means shrinking into invisibility. They prove that every decade has a vibe—and you get to remix yours.

What Gets in the Way (and How to Leap Over It)

What Trips Us UpWhat to Try Instead
“She’s too young to understand”Ask her what she does understand—you might be surprised.
“She’s in a different life stage”That’s the magic. Different stages, same questions.
“We have nothing in common”Start with something small: a book, a recipe, a memory.
“I don’t have time”Friendships don’t need hours. Try 15 minutes and honesty.

Want to Make a Cross-Gen Friend? Try This:

1. Host a Story Swap

  • Invite women from different age groups to share a “big moment” in life. Laughter guaranteed.

2. Start a Buddy Check-In

  • One woman older, one younger. One text a week. One real question: “What’s bringing you joy—or driving you nuts?”

3. Join a Mixed-Age Group Online

  • Look for menopause support forums, storytelling circles, or hobby groups that span generations.

4. Be Bold—And Break the Ice

  • That woman you admire at yoga? Ask her to coffee. That colleague who’s fresh out of college? Ask her opinion. This is how it starts.

Try These This Week

  • Share a life hack with someone younger. You’ve got more wisdom than you think.
  • Ask an older woman what surprised her most in her 40s. Listen. Really listen.
  • Start a 3-woman group text: One older, one younger, one your age. Talk about food, fashion, failure—whatever flows.
  • Send this article to someone in a different decade and say, “This made me think of you.”

Wrapping It All Up

Here’s your permission slip to talk to strangers—especially the older ones with stories and the younger ones with questions. You are not too old to start something wild. You are not too young to mentor. You are exactly where someone else needs you.

And maybe—just maybe—perimenopause isn’t a breakdown. Maybe it’s the perfect time for a breakthrough. One shared story at a time.

References

Avis, N. E., Brambilla, D., McKinlay, S. A., & Gold, E. B. (2018). Longitudinal trajectories of menopausal symptom occurrence and intensity in a population of midlife women. Menopause, 25(12), 1328‑1336. https://doi.org/10.1097/GME.0000000000001176

Fingerman, K. L., Pillemer, K., Suitor, J. J., & Birditt, K. S. (2019). The Ties That Bind: Midlife Parents’ Daily Experiences With Grown Children. Annual Review of Gerontology and Geriatrics, 39(1), 191–209. https://doi.org/10.1891/0198-8794.39.191

Kaczynski, A. T., Wilhelm Stanis, S. A., & Hipp, J. A. (2020). Social integration and mental health among midlife women. Journal of Aging and Health, 32(7-8), 955–975. https://doi.org/10.1177/0898264319877071

Whisman, M. A., Johnson, D. P., & Rhee, S. H. (2017). Perceived Social Support and Cortisol Reactivity. Psychoneuroendocrinology, 78, 123–131. https://doi.org/10.1016/j.psyneuen.2017.01.020

North American Menopause Society. (2023). Menopause Practice: A Clinician’s Guide (9th ed.).

Prevention Starts Now: Healthy Aging in Perimenopause

Amanda Paige on September 1, 2025

The Quiet Moment That Changes Everything

It usually doesn’t start with a diagnosis.

It starts with a whisper. A flicker of fatigue that lingers too long. A forgotten word mid-sentence. A night drenched in sweat that feels more like panic than temperature. For many women, perimenopause doesn’t arrive with sirens—it tiptoes in, disguised as stress or aging or “just one of those weeks.”

Imagine her: 46 years old. A leader at work, the emotional anchor at home, someone who’s always had her routines down to a science. But lately, her body doesn’t respond the same. Her workouts feel harder. Her heart seems to race after a single flight of stairs. And her sleep—once solid—is now fragile, interrupted by flashes of heat and waves of inexplicable anxiety.

She tells herself it’s fine. Just hormones. Nothing she can’t handle.

What she doesn’t realize—what so many women aren’t told—is that this is the beginning of one of the most critical health transitions of her life.

Perimenopause is not just about symptoms—it’s a window of opportunity. A pivotal period where small, intentional choices can create a ripple effect across decades. It’s a time when bone density silently begins to decline, when cardiovascular risk edges upward, when cancer screenings become more urgent—not because she’s aging, but because her biology is shifting in powerful, invisible ways.

And the truth is: by the time most women are told to “start thinking about prevention,” they’ve already missed the most influential moment.

That moment is now.

This article is your roadmap to healthy aging in perimenopause—starting with the three pillars every woman deserves to understand and act on: bone health, heart disease prevention, and cancer screening. Backed by the latest research and rooted in what women actually experience, we’ll walk through not just the why, but the how. Because the goal isn’t just to survive perimenopause.

It’s to thrive into the decades beyond it—with strength, clarity, and the kind of fierce, preventive power that begins the moment you decide it’s time.

And it is time.

Bone Health – Strength Beneath the Surface

You don’t feel your bones getting weaker. There are no warning lights, no aches that signal a silent loss. And yet, in the three to five years surrounding menopause, women can lose up to 20% of their bone density. Let that sink in: one-fifth of the very structure holding you up can disappear—before you even reach your last period.

This isn’t fear-mongering. It’s biological fact.

Why Bone Health Matters More Than Ever

Your bones aren’t just architecture. They’re active, living tissue—and during perimenopause, the hormonal shifts (especially the decline in estrogen) speed up the natural process of bone breakdown. This leads to osteopenia and eventually osteoporosis, dramatically increasing your risk of fractures.

And a fracture in midlife isn’t just inconvenient. A hip fracture can take away your independence. In the year following a hip break, 20% of women die, and more than half never regain full mobility. (Cleveland Clinic, 2022)

The Critical Window for Prevention

Here’s the truth the standard guidelines rarely mention: bone loss begins before menopause ends. The SWAN (Study of Women’s Health Across the Nation) study found that spinal bone density can drop by 2.5% per year in late perimenopause.

And yet, most doctors don’t recommend a bone density scan (DEXA) until you’re 65.

That’s too late.

If you’re in your 40s or early 50s, and you have risk factors like low body weight, a history of fractures, smoking, or early menopause—you need to advocate for earlier screening. (Bonza Health, 2025)

What You Can Do Today

1. Push for a DEXA scan
If you’re in midlife with risk factors, ask your doctor. Be persistent. This scan is painless, fast, and incredibly revealing.

2. Move with purpose
Weight-bearing exercises like brisk walking, dancing, hiking, or strength training aren’t just good for your mood. They tell your bones, “Stay strong.”

3. Feed your frame
Make sure you’re getting enough calcium (1,000–1,200 mg/day) and vitamin D (600–800 IU/day), ideally through food but with supplements if needed.

4. Consider hormone therapy
Estrogen replacement can help slow bone loss—especially in women with early menopause or those at high risk of osteoporosis. It’s not for everyone, but it’s worth a nuanced conversation with your provider.

5. Know your numbers
Ask about FRAX—a tool that calculates your 10-year fracture risk. If your score is high, medications like bisphosphonates or anabolic agents may be necessary.

Bone loss isn’t inevitable. But if you wait until you feel it, it may already be too late. The time to build strength beneath the surface is now.

Cardiovascular Prevention – Your Heart, Reimagined

For decades, estrogen acted like an invisible bodyguard for your heart. It helped keep blood vessels flexible, supported healthy cholesterol levels, and offered protection against cardiovascular disease. But as estrogen begins to decline in perimenopause, that natural defense fades—and your heart notices.

Why Heart Health Deserves Center Stage

Heart disease is the number one killer of women. It doesn’t announce itself with drama. For many, it arrives subtly—with fatigue, indigestion, or shortness of breath that’s easy to dismiss. But underneath those signs, risk factors are quietly stacking up.

Blood pressure creeps higher. Cholesterol starts to shift. Metabolism slows. And when these changes go unchecked, they create the perfect storm for future heart attacks or strokes.

The Midlife Shift

Perimenopause is a tipping point. It’s when doctors should begin regularly screening you for:

  • Blood pressure
  • Fasting blood glucose
  • Lipid panel (cholesterol)
  • Weight and waist circumference
  • 10-year cardiovascular risk (using tools like ASCVD Risk Estimator)

If these aren’t part of your regular care, it’s time to ask for them. Prevention isn’t just about tracking numbers—it’s about reclaiming your health narrative.

What You Can Do Today

1. Know your numbers
Get a baseline of your blood pressure, cholesterol, and glucose. Then check in yearly.

2. Redesign your plate
A Mediterranean-style diet rich in vegetables, healthy fats, whole grains, and lean protein supports both heart and hormonal health.

3. Make movement non-negotiable
Even 30 minutes a day of moderate exercise reduces heart disease risk, improves mood, and helps with weight maintenance.

4. Manage stress and sleep
Chronic stress and poor sleep can both raise cortisol levels and increase cardiovascular risk. Don’t treat rest like a luxury—it’s foundational.

5. Talk to your provider about HRT
While HRT is not universally recommended for cardiovascular prevention, starting it within 10 years of menopause or before age 60 may offer heart benefits for some women.

Your heart deserves as much attention as your hormones. And with the right steps, you can keep it strong for the long haul.

Cancer Screening – Early Eyes, Lifesaving Impact

Perimenopause isn’t just a time of shifting cycles—it’s also when cancer risk begins to change. While not every woman will face cancer, the likelihood increases with age. The good news? Early detection saves lives.

The Screenings That Matter Now

1. Breast Cancer

  • Start annual or biennial mammograms at age 40 if average risk.
  • If you have a family history of breast cancer or dense breast tissue, talk to your doctor about earlier or additional screening like 3D mammography or MRI.

2. Cervical Cancer

  • Continue Pap smears every 3 years, or every 5 years with HPV co-testing.
  • You can stop screening at 65 only if you’ve had adequate normal results previously.

3. Colorectal Cancer

  • Start screening at age 45, earlier if you have risk factors.
  • Options include colonoscopy (every 10 years), FIT test (yearly), or Cologuard (every 3 years).

4. Lung Cancer

  • If you’re a current or former smoker (20 pack-year history, age 50-80), ask about low-dose CT screening.

What You Can Do Today

1. Know your family history
Share this with your doctor—it can change your screening recommendations.

2. Schedule overdue appointments
Many women delay screenings. Don’t. Early detection leads to early action.

3. Ask about risk-based screening
Not all cancers are one-size-fits-all. Ask about personal risk assessments, especially for breast and ovarian cancers.

Cancer screening is a proactive act of self-respect. It doesn’t just protect your life—it honors it.

Your Healthy Aging Assessment Checklist

This checklist isn’t overwhelming—it’s empowering. Use it as a conversation starter with your healthcare provider or as a private wake-up call.

BONE HEALTH

  • DEXA scan (if risk factors)
  • Calcium + vitamin D intake
  • Weight-bearing and resistance exercise
  • HRT discussion (if applicable)
  • FRAX score calculation

CARDIOVASCULAR HEALTH

  • Blood pressure check
  • Cholesterol and glucose labs
  • Weight and waist circumference
  • Daily movement routine
  • Sleep and stress management
  • Mediterranean-style eating pattern
  • Cardiovascular risk calculation
  • HRT discussion for heart health (if appropriate)

CANCER SCREENING

  • Mammogram
  • Pap smear/HPV test
  • Colonoscopy/FIT/Cologuard
  • Lung CT (if smoker/former smoker)
  • Family history assessment
  • Personalized risk discussion (e.g., BRCA, Lynch syndrome)

LIFESTYLE + WELLBEING

  • Nutrition check-in (adequate protein, fiber, micronutrients)
  • Alcohol and smoking habits review
  • Mental health screening (mood, anxiety, social support)
  • Sleep quality assessment
  • Stress-reduction plan (yoga, therapy, mindfulness)

Prevention is Power

Perimenopause is not a pause—it’s a pivot. And what you do in this chapter determines how strong, vibrant, and empowered your next one will be.

This is your invitation to stop waiting for things to get worse.

This is your moment to get stronger, smarter, and more self-aware than ever.

Start now.

Because aging well isn’t luck.

It’s a choice.

And today, that choice is yours.

Disclaimer

This article is for informational and educational purposes only. It is not intended to serve as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider regarding any questions you may have about a medical condition or health goals. Never disregard professional medical advice or delay seeking care because of something you have read here.

References

American Academy of Family Physicians. (2025). Health maintenance in postmenopausal women. American Family Physician. https://www.aafp.org/pubs/afp/issues/2025/0500/health-maintenance-postmenopausal-women.html

American College of Obstetricians and Gynecologists. (2021). Osteoporosis prevention, screening, and diagnosis: ACOG clinical practice guideline number 1. https://www.acog.org/clinical/clinical-guidance/clinical-practice-guideline/articles/2021/09/osteoporosis-prevention-screening-and-diagnosis

Bonza Health. (2025, June 17). DEXA scans in perimenopausal women: The case for earlier bone health screening. https://www.bonzahealth.com/blog/dexa-scans-in-perimenopausal-women-the-case-for-earlier-bone-health-screening

Cleveland Clinic. (2022, March 15). Osteoporosis and menopause: What you need to know. Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/osteoporosis-and-menopause

Cleveland Clinic. (n.d.). DEXA (DXA) scan: Bone density test. https://my.clevelandclinic.org/health/diagnostics/10683-dexa-dxa-scan-bone-density-test

Hopkins Medicine. (2025). Navigating perimenopause: 5 tips from a women’s health provider. https://www.hopkinsmedicine.org/health/wellness-and-prevention/navigating-perimenopause-5-tips-from-a-womens-health-provider

Mahannah, K. (2023). How to prevent osteoporosis in perimenopause and menopause. Dr. Kathleen Mahannah. https://drkathleenmahannah.com/blog/osteoporosis-prevention

Nash, Z., Al-Wattar, B. H., & Davies, M. C. (2022). Bone and cardiovascular health in menopausal women. Best Practice & Research Clinical Obstetrics & Gynaecology, 81, 61–68. https://doi.org/10.1016/j.bpobgyn.2022.04.002

Women’s Health Initiative. (n.d.). Women’s Health Initiative (WHI). Wikipedia. https://en.wikipedia.org/wiki/Women%27s_Health_Initiative

Take Control: Become Your Own Health Advocate in Perimenopause!

Sarah Goody on August 26, 2025

Let me be clear: navigating perimenopause isn’t just about managing hot flashes and mood swings. It’s about reclaiming your power. For too long, women have been told to accept feeling foggy, tired, anxious, or dismissed when they bring these concerns to their doctor. I’m here to tell you: that ends now.

Being your own health advocate is no longer optional—it’s essential. If you’re in your 30s, 40s, or early 50s and something feels off, don’t wait for validation. This is your moment to speak up, ask questions, and demand the care you deserve. Here’s how to do it.

Why Advocacy Matters More Than Ever in Perimenopause

Perimenopause affects over 2 million women in the U.S. alone every year—yet it’s still wildly underdiagnosed and misunderstood. According to The Menopause Society, most healthcare providers receive minimal training on menopause and perimenopause in medical school. That lack of education has real consequences: your symptoms might be dismissed, misdiagnosed, or worse, ignored.

Advocacy isn’t about confrontation. It’s about collaboration. When you take an active role in your care, studies show you’re more likely to receive appropriate treatment and experience better health outcomes.

Prepare Like a Pro for Your Appointments

Going to your doctor shouldn’t feel like preparing for battle, but let’s be honest—sometimes it does. Here’s how to get the most from your visit:

  • Track your symptoms: Keep a journal or app documenting changes in sleep, mood, cycle, libido, weight, and energy. Bring that data.
  • Prioritize your top concerns: Choose your top 3 symptoms or questions to focus the conversation.
  • State your goals: Whether you want to explore natural solutions, hormone therapy, or lifestyle changes, be upfront.
  • Know your history: Come prepared with your family medical history and past hormone-related experiences.

And remember: it’s okay to say, “I’d like to explore other options. Can you walk me through them?”

Ask the Right Questions

Don’t leave your appointment feeling more confused than when you arrived. Ask clear, direct questions that demand real answers. Here’s how—and why it matters:

A great example comes from Halle Berry. At age 54, after experiencing painful intercourse, her doctor misdiagnosed her with herpes—calling it “the worst case he’d ever seen.” Both she and her partner tested negative. Only later did she realize vaginal dryness—a common perimenopausal symptom—was the real cause. That experience sparked her powerful advocacy for menopause awareness. (EW)

And it doesn’t stop there. Even Oprah Winfrey shared that her perimenopausal symptoms, including heart palpitations and intense brain fog, left her terrified she had a serious cardiac condition or early dementia. Her doctor didn’t initially connect the dots. It wasn’t until a chance conversation with a menopause specialist that she finally got the right diagnosis and support. (Allure)

That’s exactly why you need to come prepared. These are the questions I recommend:

  1. Could my symptoms be related to perimenopause?
  2. What tests do you recommend to evaluate my hormone health?
  3. Are there effective non-hormonal treatments I should explore?
  4. What are the pros and cons of hormone therapy given my personal history?
  5. How often should we monitor hormone levels during this transition?
  6. What lifestyle changes or integrative options might support me?
  7. Can you refer me to a certified menopause or perimenopause specialist if needed?

If your provider seems rushed, dismissive, or unsure, that’s your cue to explore a second opinion.

Don’t Ignore Red Flags

You are not “too young.”
You are not “just stressed.”
You are not “imagining it.”

Dismissive comments like these are classic signs of medical gaslighting. If your provider minimizes your concerns or tells you to “wait it out,” it’s time to pivot.

According to the 2024 Kaiser Family Foundation (KFF) Women’s Health Survey, 29% of women reported that their concerns were dismissed, and 38% experienced at least one negative interaction with a provider, including being disbelieved or blamed. These experiences are linked with delayed care and worse health outcomes. Your doctor should be your partner—not your gatekeeper.

Normalize Getting a Second Opinion

Here’s a secret many women don’t hear enough: getting a second opinion is smart, not disrespectful. It means you’re invested in your health. Especially with something as nuanced as perimenopause, you deserve comprehensive care.

Use directories like The Menopause Society (formerly NAMS) to find certified menopause practitioners. Ask friends or local women’s health groups for referrals. And don’t be afraid to vet your provider’s knowledge.

You Deserve More Than a 10-Minute Visit

If your provider isn’t taking the time to listen, educate, and collaborate with you, that’s not real care. You deserve:

  • Longer appointment windows
  • Follow-up care and lab review
  • Shared decision-making
  • Respect for your preferences, whether natural or pharmaceutical

When a provider takes the time to explore why you’re experiencing symptoms rather than just writing a prescription, everything changes. That’s root-cause medicine. That’s what you deserve.

Bonus: Download Your Free Healthcare Advocacy Worksheet

Ready to lead your next doctor visit with clarity and confidence? Download my Healthcare Advocacy Worksheet. It helps you:

  • Log your most important symptoms
  • Clarify your health goals
  • List smart questions for your provider
  • Decide when to seek a second opinion

Download the Worksheet Now

Menopause Network | Healthcare Advocacy WorksheetDownload

This is your body, your experience, and your future.

Perimenopause doesn’t get to sideline your power. You do not have to feel lost, dismissed, or out of control. You get to own this transition—and transform it into a time of renewed strength, clarity, and vitality.

You’re not just going through perimenopause. You’re stepping into your authority.

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.

References

Wegrzynowicz, A. K., Walls, A. C., Godfrey, M., & Beckley, A. (2025). Insights into Perimenopause: A Survey of Perceptions, Opinions on Treatment, and Potential Approaches. Women (Basel, Switzerland), 5(1), 4. https://doi.org/10.3390/women5010004

Berry, H. (2024, May 1). Halle Berry says doctor misdiagnosed her perimenopause symptoms as herpes. Entertainment Weekly. https://ew.com/halle-berry-doctor-misdiagnosed-perimenopause-herpes-8620647

Winfrey, O. (2024, March 15). Oprah shares her misdiagnosis journey through perimenopause. Allure. https://www.allure.com/story/oprah-winfrey-menopause-symptoms

The Menopause Society. (n.d.). Choosing a healthcare practitioner. https://menopause.org/patient-education/choosing-a-healthcare-practitioner

Kaiser Family Foundation. (2024). A closer look at negative interactions experienced by women in health settings: Findings from the 2024 women’s health survey. KFF. https://www.kff.org/womens-health-policy/a-closer-look-at-negative-interactions-experienced-by-women-in-health-settings-findings-from-the-2024-womens-health-survey/

Food Freedom: Embracing Intuitive Eating During Perimenopause

Sarah Goody on July 23, 2025

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:

  1. Honor your hunger
  2. Respect your fullness
  3. Enjoy food
  4. 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

  1. Hunger-fullness scale: 1 (starving) to 10 (stuffed). Eat around 3–7. Pause mid-meal. Ask where you’re at. Adjust.
  2. The 3-bite check-in: Write down how those first bites tasted, felt, energized you. More than “yummy”—was it savory? Crisp? Comforting?
  3. 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.
  4. Slooooow down: Chew. Savor. Breath. Mindful eating lowers stress and often your portions.
  5. 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

  1. Quiz yourself —are you more restrictor or emotional eater? It’s eye-opening—and empowering.
  2. Let go —write down your top diet regrets/diets ever tried. Release them.
  3. Honor hunger —use that snack kit in your bag next week.
  4. Journal 3 bites each meal for 3 days. See the patterns.
  5. Choose a “fear food” this week. Eat it with permission—no excuses.
  6. Check fullness mid-meal using the 1–10 scale. Be curious.
  7. Build your emotional toolkit—five go-to tools for stress or low days.
  8. 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.

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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.

References:

Bruce, L. J., & Ricciardelli, L. A. (2021). The psychological benefits of intuitive eating. Psychology Today. https://www.psychologytoday.com/us/blog/beauty-sick/202105/the-psychological-benefits-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-

Stop the Scratch! Natural Ways to Relieve Perimenopause Itchiness

Sarah Goody on July 16, 2025

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?

  1. Hydrate from the Inside Out: Drinking plenty of water and eating hydrating foods like cucumber, watermelon, and celery can nourish your skin deeply.
  2. Boost Your Healthy Fats: Omega-3 fatty acids found in fatty fish, flaxseeds, chia seeds, and walnuts can enhance skin moisture and reduce inflammation.
  3. 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.
  4. 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.
  5. 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.
  6. Balance Your Hormones Naturally: Incorporating stress-reducing activities like yoga, meditation, or mindfulness can help balance cortisol and indirectly support hormonal balance.
  7. 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.

22 Overlooked Signs of Perimenopause: Key Symptoms You Shouldn’t Ignore

Lynne on July 14, 2025

Perimenopause, the transitional phase leading up to menopause, is a significant period in a woman’s life. While some symptoms like hot flashes and irregular periods are commonly associated with this phase, many other signs often go unnoticed or are dismissed as unrelated health issues. Here, we delve into the lesser-known signs of perimenopause that many women experience but might not recognize.

Here are the 22 often dismissed signs of perimenopause:

  • Palpitations: Unexpected heart palpitations can be alarming. These sudden feelings of a racing heart can be linked to hormonal changes during perimenopause.
  • Breast Tenderness: Similar to the sensation experienced during menstrual cycles, breast tenderness can reoccur during perimenopause due to fluctuating hormone levels.
  • Electric Shock Sensation: Some women describe a sudden sensation akin to a mild electric shock under their skin, often preceding a hot flash.
  • Bloating: Digestive issues, including bloating, can become more frequent, often mistaken for dietary issues.
  • Bleeding Gums: Changes in gum health, such as increased sensitivity and bleeding, can be a surprising symptom of perimenopause.
  • Metallic Taste: A perplexing metallic taste in the mouth can be another unexpected sign.
  • Muscle Tension: Feelings of tightness or tension in muscles can increase, leading to discomfort.
  • Itchy Skin: With hormonal changes, skin can become dry and itchy, sometimes leading to a sensation as if ants are crawling under the skin.
  • Tingling Extremities: Tingling sensations in the hands and feet, similar to pins and needles, can occur without any apparent cause.
  • Brittle Bones: Decreased bone density, leading to brittle bones, is a long-term effect of reduced estrogen levels.
  • Brittle Nails: Nails may become more brittle or develop ridges, reflecting the body’s internal changes.
  • UTI: Changes in the urinary tract can lead to an increased risk of urinary tract infections.
  • Panic Attacks: Increased feelings of anxiety can sometimes culminate in sudden and intense panic attacks.
  • Brain Fog: Difficulty concentrating, forgetfulness, and a general feeling of ‘brain fog’ can be frustrating.
  • Unease: A general feeling of unease or restlessness can be experienced, often linked to other symptoms like anxiety or mood swings.
  • Dizziness: Episodes of lightheadedness or dizziness can become more frequent, often unrelated to any physical activity.
  • Burning Mouth Syndrome: A sensation of burning in the mouth, lips, or tongue can occur without any evident cause.
  • Rage: Sudden and intense feelings of anger or rage can be a manifestation of the emotional and hormonal changes taking place.
  • Belly Fat: Metabolic changes during perimenopause can lead to weight gain, especially around the abdominal area.
  • Dry Hair: Hair might lose its natural moisture, becoming dry, brittle, and less lustrous.
  • Joint Pain: Many women report increased joint and muscle pain, often mistaken for signs of aging or arthritis.
  • Hair Shedding: An increase in hair shedding or thinning can be distressing, reflecting the body’s internal hormonal shifts.

Understanding these often-dismissed signs of perimenopause can empower women to seek the right care and support. It’s important to consult with a healthcare professional to discuss any symptoms and get a proper diagnosis.

Still Ambitious, Now Exhausted: How to Thrive at Work During Perimenopause

Amanda Paige on July 14, 2025

The moment that changed everything wasn’t dramatic. It was a Tuesday. A team meeting. You opened your mouth to speak and couldn’t remember your colleague’s name. Just blank. Gone. You laughed it off, blamed it on lack of sleep—but deep down, something felt different. Off. Disconnected.

And then came the second moment: staring at your laptop, unable to start a task you’ve done a hundred times. That’s when the panic crept in.

You’ve always been the sharp one. The fixer. The powerhouse. But suddenly your brain feels like it’s buffering. Your emotions? Spilling over like an untamed inbox. And energy? It vanishes mid-afternoon, leaving you running on fumes in a high-stakes world that rewards speed and punishes pause.

Welcome to the productivity crisis that no one—especially in corporate America—warned you about: perimenopause.

Before we go further—breathe. Because what’s happening to you has a name, a rhythm, and—yes—a toolkit. And by the end of this read, you’ll have access to it.

The Invisible Saboteur of High-Achieving Women

Estrogen isn’t just about reproduction. It’s the quiet architect of your mental clarity, verbal fluency, emotional stability, and executive function. When its levels fluctuate, the architecture shakes.

That’s why you might be:

  • Grasping for words mid-presentation
  • Forgetting names, dates, and why you walked into a room
  • Crying in your car after a one-line Slack message
  • Snapping at your team over something you’d usually brush off
  • Needing three coffees just to feel baseline functional

Sound familiar?

These aren’t personality changes. They’re neurological responses to hormonal chaos. And most women going through this? They’re too busy succeeding to stop and decode what’s happening.

Why It Hits Hardest at Work

Perimenopause doesn’t respect calendars or performance reviews. It doesn’t care if you’re leading a department, launching a product, or negotiating your next promotion. In fact, it often because you’re doing all of those things that the cracks begin to show.

This stage hits when women are in their prime earning years. When they’re expected to mentor, manage, mother, and master it all. And when they can’t? The guilt is crushing. The shame is silent. The pressure? Relentless.

The Art of Working Smarter—With a Hormonal Brain

You don’t need to push harder. You need to pivot smarter. Here’s how:

1. Redesign Your Day Around Your Rhythm
Track your energy like a data scientist. Identify your cognitive peak window—and guard it like gold. Block it for strategy, creativity, decisions. Shift emails and meetings to your valleys.

2. Master the Micro-Rest
You’re not lazy. You’re recharging. A five-minute breath break. A walk to the window. Silence in the bathroom stall. Tiny moments reset frazzled neurons.

3. Ritualize Recall
Start every morning with a “brain dump” list. External memory is your new best friend. Trello boards, color-coded Post-its, voice notes—whatever works. Your brain is overtaxed. Don’t ask it to hold everything.

4. Speak the Truth (Even If Your Voice Shakes)
Practice saying: “My focus is lower in the afternoon—I’d love to revisit this in the morning.” Or, “I’m navigating some hormonal shifts and adjusting how I work.” Normalize it not for sympathy, but for sanity.

5. Rethink Power
Power used to look like long hours and constant output. Now? It’s boundaries. It’s knowing your limits and optimizing within them. It’s saying no without guilt.

What No One Told You About Midlife Brilliance

Here’s the reframe: perimenopause isn’t a breakdown. It’s a brain update. One that asks you to rewire how you lead, create, and succeed.

Because even in the fog, there are moments of stunning clarity. Flashes of brilliance. Fierce intuition. A deeper emotional intelligence that sharpens your leadership in ways your younger self couldn’t fathom.

This isn’t about bouncing back. It’s about becoming more precise with your power. More efficient with your energy. More intentional with your voice.

Stop Minimizing. Start Strategizing.

You’ve outgrown the hustle. What you need now is alignment. With your biology. Your brilliance. Your bandwidth.

This is your call to lead from where you are—not in spite of perimenopause, but informed by it. The game hasn’t ended. You’re just playing it on expert mode.

And in this level? The smartest move isn’t doing more. It’s doing differently.

Want to reclaim focus, clarity, and energy—without burning out or powering through?

Download our Perimenopause Power Toolkit—the science-backed, psychologically smart guide to navigating hormone shifts in the workplace. Scripts, routines, productivity hacks—and the validation no one else is giving you.

📥 Grab the free guide here

Because the sooner you stop blaming yourself, the faster you start building a new kind of success—on your terms.

When the Mind Goes Fuzzy: Understanding Brain Fog During Perimenopause

Lynne on July 6, 2025

It starts small. We walk into a room and forget why we’re there. Struggle to find a word mid-sentence. Lose our train of thought while reading something we’ve read three times. The fog rolls in slowly—quiet, unannounced—until one day, we wonder: Am I losing my mind?

If any of this feels familiar, trust me—we’re not the only ones.

Brain fog is one of the most disorienting and least understood symptoms of perimenopause—the hormonal rollercoaster that can begin in our 40s (and sometimes earlier). But here’s the good news: this isn’t the beginning of the end. It’s the beginning of understanding what’s happening, why, and how we can reclaim clarity.

What Exactly Is Brain Fog?

Brain fog isn’t a clinical diagnosis. It’s a catch-all term we use when our minds don’t feel as sharp. We might notice:

  • Forgetting names or appointments
  • Difficulty concentrating
  • Slower processing speed
  • Word-finding problems
  • Feeling mentally fatigued

And yes—it’s common. As many as 60% of women in perimenopause report cognitive changes. But what’s crucial to know is this: brain fog during perimenopause is not early dementia. It’s a temporary (albeit maddening) phase linked to hormonal shifts, lifestyle stressors, and sometimes nutrient deficiencies. Once we understand what’s happening under the surface, we can do something about it.

What’s Going On in Our Brains?

Hormones: The Master Switches

Estrogen doesn’t just regulate our cycles—it has a hand in nearly everything, including how our brains function. There are estrogen receptors all over the brain, especially in areas responsible for memory, attention, and language. As estrogen fluctuates wildly in perimenopause, it disrupts our brain’s communication systems.

Estrogen supports neurotransmitters like serotonin and dopamine (our mood and motivation chemicals), and helps regulate brain energy metabolism. When estrogen levels dip, so does our brain’s efficiency. Things take longer. Focus slips. The lights are on, but they flicker.

Sleep, Stress, and Mood: The Triple Threat

Now layer in sleep issues—thanks to night sweats, anxiety, or just that 3 a.m. wide-awake-for-no-reason phenomenon. Our brains need restorative sleep to consolidate memory and clear out waste. Without it? Everything feels harder.

Add chronic stress, and we get a cortisol spike. High cortisol levels shrink the hippocampus—the brain’s memory center—and derail concentration. Anxiety and depression, both more common during perimenopause, also interfere with working memory.

Iron and Nutrients: The Hidden Piece

Emerging research shows that even “low normal” iron levels can impair attention and clarity. Iron helps deliver oxygen to the brain and is vital for neurotransmitter synthesis. Replenishing iron stores (safely, with guidance) can make a surprising difference.

Magnesium, B vitamins, omega-3s—all essential for a well-tuned brain. And many of us are running low.

Why Brain Fog Feels So Scary

Here’s the thing: when our minds betray us, even in small ways, it shakes our confidence. We wonder if we’re slipping. We fear we’re not as capable—at work, at home, in relationships. And too often, we blame ourselves.

Let’s say this out loud: we are not broken. We are in transition. Perimenopause is a profound biological shift, not a personal failing. The fog doesn’t mean we’re fading. It means our brains are recalibrating.

Neuroimaging studies confirm it. Researchers have found that while cognitive dips occur during perimenopause, most women’s brain function rebounds in post-menopause. Our minds do come back—often stronger and more resilient.

Six Research-Backed Ways to Clear the Cloud

We can’t always snap our fingers and dispel the fog. But we can take small, meaningful steps to clear a path forward.

1. Hormonal Support: Consider What Our Brains Are Missing

Hormone Replacement Therapy (HRT), especially estrogen, may help relieve brain fog—particularly when started during the early menopausal transition. It’s not FDA-approved specifically for cognitive symptoms, but growing evidence supports its benefits for some women.

Non-hormonal medications, like certain ADHD meds (e.g., lisdexamfetamine), are being explored off-label to boost focus in midlife women. This isn’t a one-size-fits-all approach, but worth discussing with a trusted provider.

Takeaway: If the fog feels unrelenting, talk to a menopause-informed clinician about hormonal and non-hormonal options.

2. Sleep: Protect the Brain’s Power Source

When we sleep poorly, everything suffers. Prioritizing sleep isn’t selfish—it’s neurological maintenance.

  • Create wind-down rituals: screen-free time, herbal teas, calming music.
  • Keep bedrooms cool and dark.
  • Avoid caffeine after 2 p.m.
  • Address night sweats and anxiety with lifestyle changes or medication if needed.
  • Consider CBT-I (Cognitive Behavioral Therapy for Insomnia), shown to be as effective as sleep meds.

Takeaway: Sleep isn’t a luxury—it’s medicine for the menopausal brain.

3. Stress Relief & Mental Health: Unclutter the Mental Desk

When stress piles up, our mental desktop crashes. Clearing it means we need tools—not shame.

  • Try guided meditations or apps like Calm or Insight Timer.
  • Consider therapy, especially CBT or mindfulness-based techniques.
  • Move our bodies daily—even a brisk 15-minute walk boosts endorphins and clears mental cobwebs.
  • Don’t hesitate to explore medications for anxiety or depression if mood issues are dragging us down.

Takeaway: The calmer our internal world, the clearer our thinking becomes.

4. Iron, Nutrition & Supplements: Feed the Brain

Ask for an iron panel, not just hemoglobin. Ferritin (iron storage) under 50 ng/mL can be linked to brain fog, even if we’re not technically anemic. Replenishing can make a tangible difference.

Nutritional brain boosts:

  • Leafy greens, berries, fatty fish (hello, omega-3s)
  • Whole grains, seeds, legumes
  • Water! Dehydration is a silent focus killer
  • Reduce sugar and ultra-processed foods—they spike and crash our energy

Supplements to consider (with provider input): magnesium glycinate, B-complex, citicoline (Cognizin®), and fish oil.

Takeaway: What we feed our bodies, we feed our brains.

5. Movement & Mindfulness: Rewire the Brain in Motion

Exercise doesn’t just tone muscles—it rewires the brain. Aerobic movement increases blood flow to memory and focus centers.

  • 150 minutes/week of moderate cardio = memory gains
  • Yoga or tai chi = stress reduction + body awareness
  • Try brain games (Lumosity, Wordle), learning new skills (a language, instrument), or even puzzles—these build neuroplasticity

Takeaway: Every walk, stretch, or sudoku puzzle is a gift to our future minds.

6. Practical Tools: Support the Systems That Support Us

When we’re foggy, external systems can compensate:

  • Use digital reminders and shared calendars
  • Keep a consistent place for keys, glasses, lists
  • Do one task at a time—multitasking is a myth
  • Break big jobs into small steps
  • Take mini brain breaks—deep breaths, short walks, hydration resets

Takeaway: Let’s stop trying to remember everything. Let the tools hold it for us.

For the People Who Love Us: How to Support Without Patronizing

Brain fog can be invisible. But it’s very real. And having support makes a world of difference.

If you’re a friend, partner, or coworker:

  • Believe us. It’s not laziness or distraction—it’s hormonal turbulence.
  • Don’t tease or dismiss. Instead, ask: “How can I help make things easier?”
  • Create shared structures—visible calendars, joint routines, gentle nudges.
  • Celebrate wins. “You remembered that!” can be a bigger confidence boost than it seems.

When the people around us meet us with patience instead of pressure, healing begins.

A Story We Know Too Well—And a New One We’re Writing

Maria, 46, had always been the go-to person at her law firm. Until one day, she blanked on a client’s name during a meeting. She laughed it off. But inside, she panicked.

Over the next six months, the fog rolled in stronger. She forgot passwords, missed a dentist appointment, couldn’t finish a book.

But Maria didn’t give up. She started by tracking her cycle and symptoms. She asked her doctor to check her iron (it was low). She swapped late-night wine for herbal tea, walked during lunch breaks, and finally—after finding a provider who listened—she started low-dose HRT.

It didn’t happen overnight. But slowly, her confidence returned. One morning, she nailed a presentation—and realized she hadn’t stumbled once.

“I’m still me,” she said later. “Just upgraded.”

When the Fog Doesn’t Lift: Knowing When to Seek Help

Most brain fog improves post-menopause. But if symptoms:

  • Interfere significantly with work or relationships
  • Persist more than 2–3 years after our last period
  • Come with marked mood shifts, motor issues, or language trouble

…it’s time to get checked. A simple cognitive screen (like the MoCA), full labs (including B12, thyroid, ferritin), and a referral to a neurologist or menopause specialist can rule out more serious issues.

Don’t delay care out of fear. Most often, what we’re experiencing is treatable—and temporary.

The Clouds Do Part

We may not control when the fog rolls in. But we can learn how to navigate through it—without blaming ourselves or resigning to it.

This isn’t the end of our sharpness, our ambition, our essence. It’s a reset. And many women report emerging from menopause with more clarity, purpose, and peace than ever before.

We’re not losing ourselves. We’re finding new ways to be whole.

Let’s Clear a Path Together

If this resonated, maybe it’s time for one small act of clarity. Schedule a blood test. Swap soda for water. Step outside and move. Talk to someone.

Or simply whisper to ourselves: I’m not broken. I’m adapting.

And that’s powerful.

Disclaimer: This article is for informational and educational purposes only. It reflects collective experiences and current research on brain fog during perimenopause, but it is not intended to diagnose, treat, or replace personalized medical advice. Every woman’s journey through menopause is unique. If we’re experiencing persistent or severe cognitive symptoms—or simply need guidance—it’s important we consult with a qualified healthcare provider who understands midlife women’s health. Always speak with a licensed professional before making any changes to medications, supplements, or treatment plans.

Ready for the Next Step?

We created something special to support our clarity journey—a beautifully designed, easy-to-follow guide packed with the most effective, research-backed strategies to clear the fog and feel more like ourselves again.

It’s called “Beat the Fog: 8 Simple Steps to Sharpen Your Perimenopausal Brain”—and it’s completely free.

🧠 Download the complimentary PDF here

Whether we keep it on our nightstand, tape it to the fridge, or share it with a friend, it’s our gentle reminder: we’ve got this. We’re not alone. And clearer days are ahead.

Aging Gracefully Isn’t Just About Health—It’s About Who You Have Around You

Lynne on June 18, 2025

Here’s what we don’t talk about enough: the way your health and your relationships impact how gracefully you age. It’s easy to get swept up in skincare hacks and trendy supplements, but real aging well—especially during perimenopause—starts deeper. It begins with how you care for your body and who’s standing beside you as it changes.

A 2025 Korean study offers a refreshing, research-backed perspective. It found that women’s health and social support are two of the strongest predictors of how well they age—not just physically, but emotionally and socially, too. This blog dives into that study, breaks down what it means in real life, and shares actionable tips to help you move through perimenopause with strength, clarity, and grace.

So here it goes…

What the 2025 Study Says Published in the Journal of the Convergence on Culture Technology, this study examined 193 Korean women aged 40 to 64. The researchers found strong statistical correlations between three key factors: health status, social support, and successful aging.

  • Health and aging: r = .64 (This means that women who feel healthier are more likely to age well—physically, mentally, and emotionally. The number .64 shows a strong positive link, meaning that as health improves, so does the experience of aging.)
  • Social support and aging: r = .67 (This tells us that women who feel supported—by friends, family, or community—are also more likely to have a better aging experience. The number .67 again indicates a strong connection.)
  • Health and social support: r = .82 (This is the strongest link. It means that women who are healthier also tend to have better support systems. The number .82 is very high, showing that good health often goes hand-in-hand with strong relationships and community ties.)

In plain English, being healthy helps you age well. Having a strong support network helps even more. But when you combine the two, the benefits are amplified.

Even more interesting, the study showed that social support partially mediates the relationship between health and aging. That means women with average health but high social support may still experience a smoother aging process.

Why This Matters During Perimenopause

Perimenopause isn’t just a shift in hormones—it’s a full-body recalibration that can affect your physical health, emotional stability, and social identity. Symptoms like hot flashes, mood swings, brain fog, joint pain, weight gain, and sleep disruption can seem random at first. But when you zoom out, a pattern becomes clear: this is your body transitioning into a new hormonal reality.

And this is exactly where the 2025 Korean study becomes powerful. It doesn’t just confirm that change is happening—it shows that how you go through it depends on two key factors: your health and your relationships.

Let’s break it down:

  • A health score of 3.65 out of 5 might not sound dramatic, but women who maintained physical, emotional, and social well-being scored significantly higher in “successful aging.” In other words, the better you care for your health now, the more likely you are to adapt positively to the changes ahead.
  • A social support score of 3.89 out of 5 turned out to be even more predictive of graceful aging than health alone. Women who felt supported—by family, friends, partners, or even their community—reported better emotional resilience and more life satisfaction, even when their physical health wasn’t perfect.
  • The strongest link of all? Health and social support: r = .82. That means women who took care of their health were also more likely to have stronger support networks—and vice versa. These two pillars reinforce each other in a powerful feedback loop.

So, why does this matter during perimenopause?

Because this phase is often when women feel most alone and least understood. It’s when societal support tends to drop off, even as the inner chaos ramps up. You might start to feel invisible at work, disconnected from your partner, or out of sync with your friends who aren’t going through the same things. And if your health is already feeling fragile, the emotional load doubles.

But the data makes one thing clear: you are not powerless. Investing in your health and your relationships during perimenopause is not optional—it’s essential. It’s what helps you reclaim a sense of control. It’s what allows you to face the mirror and your calendar with confidence again. And it’s what ensures that aging becomes a season of strength—not decline.

This is why the Korean study matters. It’s not just data—it’s a roadmap. And it’s backed by hundreds of stories just like yours.

SEND ME THE GUIDE

Health: Your Foundation for Aging Well

Good health isn’t about perfection; it’s about making daily choices that support your body through hormonal shifts. According to the Korean study, women who scored higher in physical, emotional, and social health also reported greater satisfaction with aging.

Here are evidence-based ways to strengthen your health:

  1. Track What You Feel. Note patterns in sleep, mood, and energy. Awareness is your first tool for change.
  2. Eat to Fuel, Not Just to Fill. Anti-inflammatory foods like berries, greens, nuts, and omega-3s can reduce symptoms. Limit sugar and processed food, which worsen inflammation.
  3. Move Daily. Even light activity like walking can improve sleep and metabolism. Strength training builds bone density and supports hormonal balance.
  4. Sleep With Intention. Aim for consistency. A sleep routine can counter insomnia caused by shifting hormones.
  5. Get Checked. See your doctor regularly. Blood tests can catch thyroid issues or deficiencies that may look like menopause symptoms.

Social Support: The Secret Weapon

If there’s one thing the 2025 Korean study made clear, it’s this: social support isn’t just a “nice to have”—it’s essential. In fact, women with strong support systems aged more successfully than those who were healthy but isolated. That’s a bold statement, but it’s backed by data—and it’s changing the way we think about wellness in midlife.

Let’s be honest. Perimenopause doesn’t always play nice. It can challenge your closest relationships. One minute you’re fine, the next you’re snapping at your partner, ghosting your group chat, or crying over something that doesn’t even make sense. It’s easy to feel like retreating. But leaning into your relationships—rather than pulling away—can be your lifeline.

The research showed that marital satisfaction was a major predictor of aging well. If you’re partnered, this is your reminder: vulnerability is strength. Having honest conversations, creating shared rituals, and showing up for each other emotionally can shift your entire experience of this transition.

And if you’re flying solo? You’re not on the sidelines. The study found that friendships and community ties were just as powerful. Women with strong social networks felt more grounded, resilient, and satisfied with their lives—even when symptoms flared.

Here’s how to cultivate that kind of support:

  • Call the friend who always “gets” you
  • Let your partner in on what you’re really feeling
  • Say yes to that book club, hiking group, or women’s circle
  • Book time with a therapist or coach who can hold space for what you’re going through

The Mayo Clinic echoes this: people with strong social ties not only live longer—they manage stress better and enjoy sharper mental health (Mayo Clinic, 2023). In other words, your squad is your superpower.

At the end of the day, it’s not about having the perfect partner, family, or friend group. It’s about feeling seen, heard, and supported. That’s what truly makes a difference as you move through this phase of life.

Mind-Body Connection in Aging

The 2025 study included psychological and spiritual well-being as part of the health score. That means mental resilience and a sense of purpose are just as important as physical health.

Perimenopause can bring emotional upheaval. Estrogen impacts brain areas that control memory and emotion (Harvard Health Publishing, 2021). It’s normal to feel foggy or irritable. But these aren’t just “mood swings” — they’re physiological changes.

Strengthening your mental health could mean:

  • Practicing mindfulness or yoga
  • Talking to a therapist
  • Journaling your thoughts
  • Exploring creative outlets

It’s Not All in Your Head. It’s in the Data.

This isn’t just a wellness trend or feel-good fluff. The 2025 research confirms that how you take care of your body and how supported you feel truly shape how you age.

So, if you’re in perimenopause right now and wondering why you feel “off,” know that the changes are real. But also know this: with a few consistent health habits and strong relationships, you can take charge of this transition.

The Bottomline

Perimenopause doesn’t have to be a breakdown. It can be a breakthrough.

You have more power than you think. Prioritizing your health and nurturing your relationships during perimenopause isn’t a luxury—it’s a strategy for thriving. It’s how you stay grounded when everything feels like it’s shifting. It’s how you move forward with confidence, not confusion.

The 2025 Korean study doesn’t just offer statistics—it offers direction. It shows that with the right support and daily choices, aging can be a chapter marked by resilience, clarity, and strength. This is your roadmap—and you’re not walking it alone.

References

Harvard Health Publishing. (2021). What happens to your brain during menopause. Retrieved from https://www.health.harvard.edu/mind-and-mood/what-happens-to-your-brain-during-menopause

Mayo Clinic. (2023). Social support: Tap this tool to beat stress. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/social-support/art-20044445

North American Menopause Society (NAMS). (2022). Understanding perimenopause. Retrieved from https://www.menopause.org

Park, H. J., & Jung, H. Y. (2025). The impact of middle-aged women’s health on successful aging: The mediating effect of social support. Journal of the Convergence on Culture Technology, 11(3), 139–147. https://doi.org/10.17703/JCCT.2025.11.3.139

What’s Normal and What’s Not: A Perimenopause Reality Check

Lynne on June 16, 2025

Girls, no one really prepares you for perimenopause. It just shows up one day—uninvited—and starts moving the furniture around inside your body.

One week you’re on top of things, the next you’re crying because you dropped a spoon. Your period is all over the place, sleep becomes a joke, and suddenly you’re googling things like, “Can hormones make you feel like a stranger in your own body?”

If that sounds like you, first: take a breath. You’re not going crazy. And no, this isn’t just stress. What you’re likely going through is perimenopause—a completely normal (but often misunderstood) stage of life.

So let’s break it down, woman to woman. We’re going to talk about what’s normal, what’s not, and what you can actually do about it.

What Exactly Is Perimenopause?

Perimenopause is the transition leading up to menopause. It can start in your 40s, sometimes even late 30s, and can last several years. The word literally means “around menopause,” and it refers to the time when your ovaries gradually start producing less estrogen.

Eventually, perimenopause ends when you’ve gone 12 full months without a period—that’s when you officially enter menopause. But until then, your hormones fluctuate wildly, and those fluctuations can mess with pretty much everything: your cycle, your sleep, your skin, your mood, your brain, your energy, and your weight.

According to the North American Menopause Society (NAMS), this stage is natural, but that doesn’t mean it’s easy. Many women are surprised by just how much their bodies—and minds—change during this time.

Let’s Talk Symptoms: What’s Normal, What’s Not

Okay, here’s where things get real. Below are some of the most common perimenopausal symptoms—and guidance on whether they’re considered typical or worth a second look.

1. Irregular Periods

One of the first signs of perimenopause is changes in your menstrual cycle. Your periods might be shorter, longer, heavier, lighter, or just erratic. Some months they’ll show up late; others, they’ll show up twice.

Normal:

  • Periods that come closer together or farther apart
  • Spotting or light bleeding between periods
  • Heavier or lighter flow than usual

Not Normal:

  • Bleeding that lasts longer than 10 days
  • Soaking through pads or tampons every hour
  • Bleeding after sex or between periods with no clear pattern

If your period is dramatically different—or interferes with daily life—it’s time to talk to your healthcare provider.

2. Hot Flashes and Night Sweats

Feeling suddenly flushed, overheated, or drenched in sweat, especially at night? You’re not imagining it.

According to the Mayo Clinic, about 75% of women in perimenopause experience hot flashes, which can last anywhere from 30 seconds to 10 minutes. Night sweats are essentially hot flashes that strike during sleep, and they’re just as disruptive.

Normal:

  • Sudden waves of heat, usually in the face, neck, or chest
  • Sweating followed by chills
  • Disruption to sleep patterns

Not Normal:

  • Hot flashes that start before age 40
  • Symptoms so severe they cause fainting or interfere with work or daily life

If your hot flashes are frequent and debilitating, a provider can help you find relief.

3. Mood Swings, Anxiety, and Irritability

One minute you’re laughing, the next you’re furious, and by dinnertime you’re in tears. Sound familiar?

Fluctuating estrogen levels affect neurotransmitters like serotonin and dopamine, which influence mood and emotional regulation.

Normal:

  • Increased sensitivity or irritability
  • Emotional ups and downs
  • Feeling overwhelmed more often than usual

Not Normal:

  • Persistent sadness or hopelessness
  • Anxiety that interferes with daily function
  • Thoughts of self-harm or worthlessness

Mental health during this phase is critical. Don’t hesitate to ask for support.

4. Trouble Sleeping

Falling asleep and staying asleep becomes a nightly challenge. You may wake up too early or toss and turn for hours.

Normal:

  • Insomnia or restlessness, especially around your period
  • Waking up in the middle of the night feeling hot or anxious
  • Occasional fatigue during the day

Not Normal:

  • Chronic insomnia that affects concentration, mood, or physical health
  • Sleep disorders that persist for weeks or months without relief

If lifestyle changes don’t help, there are treatment options, both hormonal and non-hormonal.

5. Brain Fog and Forgetfulness

If you’re struggling to recall names, misplacing everyday items, or walking into rooms and forgetting why—you’re not alone.

Estrogen plays a role in cognitive function, so dips in hormone levels can make you feel mentally slower.

Normal:

  • Occasional lapses in memory or focus
  • Feeling mentally scattered during high-stress days

Not Normal:

  • Noticeable cognitive decline affecting your job or relationships
  • New or sudden confusion

Again, it’s about noticing patterns. A journal or symptom tracker can help.

6. Weight Gain and Body Changes

Suddenly gaining weight—especially around the belly—is one of the most common complaints in perimenopause. It’s not just diet or exercise changes; hormonal shifts slow metabolism and change how fat is stored.

Normal:

  • Gradual increase in belly fat
  • Difficulty maintaining your previous weight

Not Normal:

  • Rapid, unexplained weight gain or loss
  • Extreme bloating, pain, or gastrointestinal changes

Make sure to rule out thyroid or metabolic conditions if the weight gain is dramatic.

7. Vaginal Dryness and Decreased Libido

Lower estrogen levels mean less lubrication and thinner vaginal tissues. Sex might feel uncomfortable—or your interest might completely vanish.

Normal:

  • Vaginal dryness or itching
  • Less spontaneous sexual desire

Not Normal:

  • Pain during sex that doesn’t improve with over-the-counter remedies
  • Bleeding during or after intercourse

There are non-hormonal lubricants, prescription creams, and therapies that can help. You don’t have to silently suffer.

Red Flags to Watch For

Let’s be clear: Just because something is common doesn’t mean it should be ignored. Here are signs it’s time to check in with your provider:

  • Heavy, prolonged bleeding or bleeding between periods
  • Severe or sudden depression or anxiety
  • Chest pain or heart palpitations
  • Intense hot flashes or fainting episodes
  • Unusual pelvic pain or pressure

So… What Can You Actually Do?

Let’s get to the part that matters most: feeling better.

1. Track Your Symptoms

The first step is understanding what’s going on. Use a perimenopause tracker or journal to log symptoms, cycle changes, sleep patterns, mood, and anything else that seems off. This information is invaluable during medical consultations.

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Perimenopause Tracker

  • Monitor Symptoms: Track physical and emotional changes daily.
  • Identify Patterns: Discover triggers and patterns in your symptoms.
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2. Move More (But Gently)

You don’t need to train like an athlete—just move your body consistently. Walking, yoga, strength training, or dance can improve mood, sleep, and metabolism. Even 30 minutes a day can make a difference.

3. Eat for Hormonal Health

Focus on fiber-rich fruits and vegetables, healthy fats, and lean protein. Limit sugar, alcohol, and ultra-processed foods. Include phytoestrogens (from soy, flaxseed, and legumes), which may help ease symptoms.

4. Prioritize Sleep

Create a consistent nighttime routine. Limit screens before bed. Keep your room cool and dark. And if sleep remains a struggle, talk to a healthcare provider about supplements or behavioral strategies.

5. Manage Stress

Chronic stress worsens hormonal imbalances. Consider meditation, breathing exercises, therapy, or simply saying “no” more often. Stress relief is not a luxury—it’s a health intervention.

6. Explore Treatment Options

Not everyone needs hormone therapy, but some do. There are also non-hormonal options: antidepressants, herbal remedies, acupuncture, and cognitive behavioral therapy have shown benefits in some women.

A personalized plan works best—no one-size-fits-all here.

Final Thoughts: This Is a Season, Not a Sentence

Perimenopause isn’t the end of anything. In many ways, it’s the beginning of a deeper understanding of your body. It’s a chance to slow down, reprioritize, and ask yourself what support you need—and then go get it.

What’s normal? Feeling weird, off-balance, emotional, tired, and confused.

What’s not normal? Feeling ignored, dismissed, or like you just have to deal with it.

Let’s change the narrative together. Track your symptoms. Talk to your doctor. Tell your friends. You don’t have to figure this out alone.

References

North American Menopause Society. (2022). Perimenopause and Menopause. Retrieved from https://www.menopause.org

Mayo Clinic. (2023). Hot Flashes: Causes and Treatment. Retrieved from https://www.mayoclinic.org

Office on Women’s Health. (2023). Eating for Hormonal Health. U.S. Department of Health & Human Services. Retrieved from https://www.womenshealth.gov