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.

Free Download

Perimenopause Tracker

  • Monitor Symptoms: Track physical and emotional changes daily.
  • Identify Patterns: Discover triggers and patterns in your symptoms.
  • Improve Communication: Share accurate details with your healthcare provider.
  • Take Control: Empower yourself with insights to make informed decisions about your health.
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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

My Story: When I Thought I Was Just Stressed (But It Was Perimenopause)

Lynne on June 11, 2025

I didn’t notice it at first.

Like so many women in their 30s or 40s, I was juggling the usual suspects—work deadlines, school pick-ups, aging parents, a marriage that needed attention, a face that needed more concealer. I was exhausted, sure. But weren’t we all?

So when I started forgetting names, snapping at my kids over toothpaste caps, and waking up drenched in sweat at 2 a.m., I chalked it up to being overworked. I told myself to “get it together,” to meditate more, to finally stick to that vitamin regimen I’d been meaning to start since 2020.

I wasn’t prepared for the truth:
I wasn’t crazy. I wasn’t lazy.
I was hormonal.
I was in perimenopause.

The Invisible Shift

Perimenopause doesn’t announce itself like a headline. It whispers.

At first, it was the irregular periods. Then the migraines. Then the dry skin I blamed on dehydration (despite drinking more water than a cactus in July). Soon, my body wasn’t mine anymore.

I couldn’t sleep.
My libido vanished like socks in the dryer.
I had brain fog that made me question my intelligence, and mood swings that made me question my sanity.

And yet… no one had warned me. Not my OB-GYN. Not the countless parenting blogs. Not even the “wellness” influencers who seemed to cure everything with green juice and manifestation rituals.

I started googling phrases like:
“Why do I feel like I’m going crazy before my period?”
“Can you get early-onset dementia in your 40s?”
“Is this stress or something else?”

Every result felt like a brush-off. Until I stumbled across a word that changed everything.

Discovering the Word “Perimenopause”

Perimenopause.

It sounded medical. Almost distant.
But the deeper I dug, the more I realized: it was me.

According to health experts, perimenopause is the transitional period before menopause—when estrogen, progesterone, and other hormones start to fluctuate dramatically, often without warning. It can start as early as your 30s and last up to 10 years.

Let me repeat that: 10 years.

Suddenly, everything made sense. The rage I felt over dishwasher drama? Hormones. The 3 a.m. heart palpitations? Hormones. The bone-deep fatigue even after 8 hours of sleep? Hormones.

I wasn’t lazy, broken, or spiraling. I was going through a phase of life no one had prepared me for.

The Gaslighting of Women in Perimenopause

The worst part?

When I finally opened up to my doctor, she smiled politely and told me I was “just stressed.” No tests. No discussions about hormones. Just vague encouragement to eat better and take time for myself.

And it’s not just me. Studies show that perimenopause is wildly underdiagnosed, and women often feel dismissed or misdiagnosed with depression or anxiety rather than hormonal changes.¹

We’re told to tough it out, to suck it up, to “be strong.”

But strength doesn’t mean silence.
Strength means speaking up—even when the system isn’t listening.

The Day I Started Tracking My Symptoms

Out of desperation (and stubbornness), I began tracking my symptoms—on paper, at first.

I logged my cycle, moods, energy levels, and sleep.
And suddenly, a pattern emerged.
My rage? Peaked on Day 21.
My insomnia? Showed up mid-luteal phase.
My energy crashes? Always around ovulation.

It was like watching a storm form on a map—and finally understanding the forecast.

I created a printable log. I color-coded my moods.
And with each page, I reclaimed a little power.

What I Wish I’d Known Sooner

If I could whisper into the ear of my 35-year-old self, here’s what I’d say:

  • It’s not all in your head.
    That brain fog, irritability, low motivation? That’s hormonal fluctuation, not personal failure.
  • You deserve real support.
    Don’t let anyone—doctor, partner, boss—brush off your symptoms. Advocate fiercely.
  • Lifestyle changes matter—but so does compassion.
    Yes, food, sleep, and movement help. But so does being kind to yourself when you mess up.
  • You’re not the only one.
    Millions of women are walking this road too—some silently, some screaming into pillows. You are not alone.

A New Kind of Power

Here’s the secret they don’t tell you:

Perimenopause is not the beginning of the end.
It’s the end of pretending.

It’s the moment you stop making yourself small.
It’s when you finally listen to your body instead of shaming it.
It’s when you realize your value doesn’t fade with youth—it deepens.

Yes, your hormones are shifting. But so is your strength.

From Chaos to Clarity

If you’ve been feeling off—like you’re too emotional, too tired, too “not yourself”—you’re not crazy.
You’re changing. And that change deserves attention, not dismissal.

Start with a single step.
Start with awareness.
Start with tracking.

Download the Complimentary Copy of the Perimenopause Tracker

Perimenopause Tracker

  • Monitor Symptoms: Track physical and emotional changes daily.
  • Identify Patterns: Discover triggers and patterns in your symptoms.
  • Improve Communication: Share accurate details with your healthcare provider.
  • Take Control: Empower yourself with insights to make informed decisions about your health.
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This story is shared by Josephine Howard, a Menopause Network contributor.

10 Weird Symptoms No One Told You Were Perimenopause

Lynne on June 9, 2025

So, you’ve hit your 40s and suddenly weird things are happening to your body. You’re snapping at your partner over nothing, sweating like you’re running a marathon while sitting still, and for some reason, your scalp feels like it’s buzzing? Welcome to perimenopause — the hormonal rollercoaster nobody warned you about.

Sure, we all expected hot flashes and maybe a little moodiness. But what if I told you that perimenopause comes with a grab bag of bizarre symptoms that can leave you wondering if you’re just imagining things? You’re not. Let’s unpack the strange but very real ways your body starts to change during perimenopause — and what you can do about them.

1. Burning Mouth Syndrome (Yes, It’s a Thing)

Ever feel like your tongue is tingling or burning, like you’ve scalded it with hot coffee — even though you haven’t? This odd sensation is called Burning Mouth Syndrome (BMS), and it’s surprisingly common among women in perimenopause.

Researchers believe fluctuating estrogen levels affect the pain receptors in your mouth, making you more sensitive. BMS can also come with a dry mouth or altered taste perception — like everything tastes metallic or bitter.

What to Do: Avoid spicy and acidic foods, stay hydrated, and ask your doctor about saliva substitutes or hormone therapy if it gets unbearable.

2. Electric Shock Sensations

Yep. Some women describe a quick zap or electric jolt sensation just under the skin — often in the head, arms, or legs. It’s like your nerves are short-circuiting.

While this might sound like something out of a sci-fi movie, it’s actually believed to be linked to estrogen withdrawal impacting nerve endings or the central nervous system.

What to Do: Deep breathing and magnesium supplements may help calm your nerves. Always consult a healthcare professional if the sensation becomes frequent or painful.

3. Itchy Crawly Skin (Formication)

This one feels downright creepy. Formication is the sensation of bugs crawling on or under your skin — and no, there are no actual bugs.

Why it happens? Declining estrogen affects collagen production and skin hydration, making your skin thinner and more sensitive.

What to Do: Use thick moisturizers, take cool showers, and ask your doctor if hormone therapy might help.

4. Sudden Bouts of Anxiety or Panic

You’re lying in bed, trying to sleep, and boom — your heart races, your chest tightens, and dread washes over you. What gives?

Perimenopause can trigger intense anxiety or panic attacks, even if you’ve never had them before. Estrogen affects serotonin and other mood-regulating chemicals, so when it drops, your emotional stability can take a hit.

What to Do: Mindfulness, yoga, and magnesium can help ease symptoms. For persistent anxiety, consider CBT therapy or speaking with a menopause-savvy therapist.

5. Dizzy Spells

One moment you’re fine, the next, the room feels like it’s spinning. Dizziness can be another strange symptom thanks to changes in blood vessels and hormone fluctuations.

What to Do: Stay hydrated, move slowly from sitting to standing, and avoid skipping meals. If dizziness persists, it’s worth ruling out other conditions like vertigo or low blood pressure.

6. Tinnitus (Ringing in the Ears)

Believe it or not, that annoying ringing in your ears might not be from too many concerts in your 20s. Estrogen helps regulate blood flow, and when levels drop, it may impact the tiny blood vessels in your ears, leading to tinnitus.

What to Do: Limit caffeine, avoid loud noises, and check with an ENT specialist to rule out other causes.

7. Gum Problems or Bleeding Gums

Hormonal changes during perimenopause can lead to inflammation in the gums — and that means tenderness, sensitivity, and even bleeding while brushing.

What to Do: Up your dental hygiene game with regular flossing, see your dentist for cleanings, and consider a soft-bristled toothbrush.

8. Body Odor Changes

Okay, this one’s awkward. You’re using the same deodorant, showering daily, and still — you smell… different.

Shifts in hormone levels can mess with your body’s chemistry, changing your natural scent and how you sweat.

What to Do: Try natural deodorants with baking soda or magnesium, wear breathable fabrics, and wash with antibacterial soap if needed.

9. Memory Lapses and Brain Fog

Forgot what you walked into the room for? Lost your train of thought mid-sentence? That mental cloudiness is real — and super frustrating.

Estrogen supports cognitive function, and during perimenopause, you might feel mentally off-kilter more often than not.

What to Do: Sleep well, exercise regularly, and feed your brain with omega-3s, B vitamins, and leafy greens. Apps like Lumosity can also help keep your brain sharp.

10. Tingling Extremities

Hands or feet feel numb or tingly — like pins and needles? Estrogen decline can mess with circulation and nerve sensitivity, making your limbs feel weirdly disconnected.

What to Do: Gentle stretching, massage, and staying warm can help. If tingling is severe or one-sided, definitely consult a doctor to rule out other causes.

Final Thoughts: You’re Not Crazy, You’re Perimenopausal

Anyway, here’s the thing — perimenopause doesn’t look the same for everyone. For some, it’s mild. For others, it’s like their body turned into a stranger overnight. But one thing’s for sure: you’re not alone, and you’re definitely not losing it.

Start tracking your symptoms, find a healthcare provider who actually listens, and don’t be afraid to advocate for yourself. These weird symptoms aren’t “just in your head.” They’re real, valid, and manageable.

Oh, and talk about it. With your friends, your partner, your doctor. The more we normalize perimenopause, the less lonely (and confusing) it will feel.

Free Download

Perimenopause Tracker

  • Monitor Symptoms: Track physical and emotional changes daily.
  • Identify Patterns: Discover triggers and patterns in your symptoms.
  • Improve Communication: Share accurate details with your healthcare provider.
  • Take Control: Empower yourself with insights to make informed decisions about your health.
DOWNLOAD NOW

References

Bachmann, G. A., & Leiblum, S. R. (2004). The impact of hormones on menopausal sexuality: A literature review. Menopause, 11(1), 120–130. https://doi.org/10.1097/01.GME.0000108174.04238.41

Harvard Health Publishing. (2020). Anxiety and physical illness. Retrieved from https://www.health.harvard.edu

National Institute on Aging. (2021). What is menopause? Retrieved from https://www.nia.nih.gov/health/what-menopause

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

Women’s Health Concern. (2023). Menopause FAQs. Retrieved from https://www.womens-health-concern.org/help-and-advice/factsheets/menopause-faqs/

Mayo Clinic. (2023). Menopause symptoms. Retrieved from https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397

Why Your Shampoo Isn’t Solving Your Hair Loss Problem

Lynne on June 5, 2025

What most midlife women get wrong about thinning hair—and how to fix it from the inside out

If you’re anything like most women in your 40s or 50s, you’ve probably played this game:
Swap shampoo. Try a “hair growth” serum. Buy the biotin gummies. Wait. Hope.

But your hair is still shedding. Your part is widening. And your confidence is taking a hit.

It’s frustrating, confusing—and you’re not imagining it. The truth is, most hair products on the market are missing the real cause of hair thinning during perimenopause.

It’s not your shampoo.
It’s your hormones.

Hair Loss in Perimenopause: An Inside Job

Perimenopause is the 5–10 year phase leading up to menopause when hormone levels fluctuate wildly. While hot flashes and mood swings get all the attention, one of the earliest and most distressing signs is often ignored:
progressive hair thinning.

Here’s what’s going on beneath the scalp:

  • Estrogen and progesterone levels drop → hair follicles shrink and hair sheds faster
  • Androgen (DHT) levels dominate → leads to miniaturized follicles, especially at the crown
  • Cortisol increases from midlife stress → damages the hair growth cycle
  • Thyroid and insulin resistance issues also rise → affecting overall hair health

Your shampoo can’t fix that.
Because this isn’t just a scalp issue—it’s a systemic one.

The Myth of “Miracle” Hair Products

The haircare aisle is overflowing with promises:
Volumize, thicken, grow, strengthen.
But most of these products are surface-deep.

Let’s break down a few common myths:

🔹 Myth #1: “Biotin will solve everything.”
While biotin deficiency can cause hair loss, most women aren’t actually deficient. And too much biotin can interfere with hormone tests without fixing the problem.

🔹 Myth #2: “Hair oils and serums will regrow hair.”
They may improve shine or reduce breakage—but they don’t stimulate new growth if your hormones are off-balance.

🔹 Myth #3: “You just need to reduce stress.”
Yes, stress is a factor—but you can meditate daily and still lose hair if your estrogen-to-androgen ratio is out of sync.

🔹 Myth #4: “It’s just aging—nothing can be done.”
Wrong. Hair thinning is common, but that doesn’t mean it’s normal. And it is absolutely something you can address.

The Real Problem Is Hormonal—and Here’s What Helps

If you want to stop the cycle of disappointment, you need to work with your biology, not against it.

Here’s what works:

✅ 1. Support Estrogen Naturally

Estrogen keeps hair in its growth (anagen) phase longer. During perimenopause, levels drop—but natural phytoestrogens (like flaxseed, red clover, and fermented soy) can help gently rebalance.

✅ 2. Block DHT with Botanicals

DHT (dihydrotestosterone) is an androgen that shrinks hair follicles.
Natural DHT blockers include:

  • Saw palmetto
  • Pumpkin seed oil
  • Green tea extract

These have been shown to reduce hair loss in clinical studies².

✅ 3. Feed Your Follicles

Nutrients often depleted in midlife—like zinc, magnesium, iron, and B-vitamins—are essential to hair growth. A deficiency in even one can trigger hair fall.

✅ 4. Improve Scalp Circulation

Poor blood flow = poor hair growth. Regular scalp massage with circulation boosters like rosemary or peppermint oil can help “wake up” sleepy follicles.

✅ 5. Reduce Inflammation

Inflammation disrupts hormonal balance and damages follicles. An anti-inflammatory lifestyle—rich in omega-3s, antioxidants, and gut-friendly foods—can improve hair health long-term.

What If You’ve Already Tried Everything?

This is where most women arrive. Frustrated. Tired of trying. Wondering if there’s anything left to hope for.

We hear you.
And you’re not out of options.

That’s why we created a solution specifically designed for women in perimenopause—not teenage hair issues, not postpartum, not male pattern baldness.

“I needed something that made sense for where my body is now—not who I was 20 years ago. This was the first time I felt like something was made for me.”
— Rachel, 46

Meet the Natural Solution That Works from the Inside Out

Our hormone-supportive, plant-powered formula was created with one mission:
To help midlife women regrow healthy, full hair—naturally.

  • No minoxidil
  • No hormone-disrupting chemicals
  • No false promises

Just real results rooted in real science.

Key ingredients:

  • Adaptogenic herbs to balance stress and hormones
  • Natural DHT blockers to protect follicles
  • Circulation boosters to promote growth
  • Essential nutrients for follicle health

You don’t need another shampoo.
You need a root-level reset.

Here’s What Women Are Saying

🌿 “I noticed less shedding after 3 weeks.”
🌿 “Even my hairdresser said, ‘What are you using?!’”
🌿 “My confidence is back—I feel like me again.”

The Takeaway: Stop Treating Symptoms. Start Supporting Your System.

Hair thinning in your 40s and 50s isn’t something to ignore or accept.

It’s your body asking for help.
Help that starts with restoring hormonal harmony, not just switching brands in the shower.

You deserve to feel confident every time you look in the mirror.

References

  1. American Academy of Dermatology. (2023). Female Hair Loss Causes. https://www.aad.org
  2. Journal of Alternative and Complementary Medicine (2020). Effectiveness of Saw Palmetto and Pumpkin Seed Oil in Androgenic Alopecia.
  3. Cleveland Clinic. (2021). Understanding Hormonal Hair Loss in Women. https://health.clevelandclinic.org

Why Menopause Might Feel Like Social Aging (and How to Reclaim Your Power)

Lynne on May 22, 2025

There’s a moment many women experience in midlife—maybe while getting passed over in a meeting, or being called “ma’am” by someone who could be your intern—that feels heavier than a birthday with a zero. It’s not just about hormones; it’s about how the world sees (and often ignores) us. Welcome to the very real and very misunderstood intersection of perimenopause and social aging.

If menopause is a biological milestone, social aging is its emotional and cultural cousin—the shift in how society perceives women once they exit the “fertile” phase of life. The good news? Understanding this transformation is your first step toward flipping the narrative. We’re here to unpack the changes happening in your body, why they sometimes feel like you’re fading into the wallpaper, and how to own this phase with power, style, and unapologetic boldness.

The Link Between Menopause and Social Aging

Here’s the kicker: our society places a premium on youth, especially for women. This cultural obsession with wrinkle-free faces and bikini bodies subtly (or not so subtly) sidelines midlife women. Once you’re perceived as no longer “reproductive,” you may also be perceived as less relevant, less desirable, and less powerful. Ouch.

This phenomenon is called social aging, and it’s backed by research. A 2019 study published in Menopause journal found that many women report feeling “invisible” during the menopause transition—not just in media representation, but in real-life interactions (Huang et al., 2019). Add in weight fluctuations, thinning hair, and energy dips, and it’s easy to see why confidence can take a hit.

“It’s like I woke up one day and became a ghost,” said one participant in a qualitative study on menopausal identity (Cervi, 2020). “People stopped noticing me—and worse, I started agreeing with them.”

The Psychological Toll (It’s Not Just Hormones)

It’s easy to chalk all this up to estrogen, but that’s only part of the story. Yes, fluctuating hormone levels can mess with serotonin (the feel-good brain chemical) and contribute to mood swings, depression, and anxiety. But there’s another layer: the psychosocial impact of aging in a youth-worshiping culture.

According to the American Psychological Association (APA), self-esteem in women tends to dip during midlife, precisely when menopausal symptoms intensify (Orth et al., 2018). The pressure to “age gracefully” often translates to “age invisibly”—don’t gain weight, don’t get loud, and definitely don’t complain.

Rewriting the Narrative: Power, Not Peril

Let’s get one thing straight: menopause is not a decline. It’s a transition. And like any major life change, it can be disorienting—but it can also be liberating. Think about it: no more periods, no more birth control worries, and a newfound clarity about who you are and what you want. That’s not the end—that’s a rebirth.

Here’s how to shift the script:

1. Reclaim Your Body with Knowledge

Let’s start with the basics: get informed. Understanding what’s happening in your body puts you in the driver’s seat.

  • Track your symptoms. Apps like MyFlo or Clue can help you spot patterns and bring useful data to your doctor.
  • Test your hormones. Saliva or blood tests (ordered by your healthcare provider) can confirm what stage you’re in.
  • Talk to a menopause-literate provider. Not all OB/GYNs are trained in menopausal care. Use directories from NAMS or Gennev to find a specialist.

Pro Tip: If you’re feeling brushed off by your doctor, it’s okay to get a second (or third) opinion. Your concerns are valid.

2. Make Peace with Your Changing Looks

Yes, your body is changing. But aging doesn’t mean fading—it means evolving.

What Helps:

  • Strength training. Lifting weights supports muscle mass, metabolism, and mood. According to a 2021 JAMA study, women who engage in regular resistance training report improved body image—even if their weight doesn’t change (Chodzko-Zajko et al., 2021).
  • Skincare with intention. Embrace moisture, sun protection, and retinol—not to chase youth, but to care for your future self.
  • Redefine beauty. Look at icons like Tracee Ellis Ross, Michelle Yeoh, or Viola Davis—they’re not trying to look 25, they’re owning who they are.

3. Address Mental Health Without Shame

Mood swings, irritability, and even depression can feel destabilizing—but they’re common, and they’re treatable.

  • Cognitive Behavioral Therapy (CBT) has been shown to significantly reduce menopause-related anxiety and hot flashes (Hunter & Smith, 2020).
  • Antidepressants (SSRIs or SNRIs) may be recommended for mood symptoms, even in women who have never struggled with depression before.
  • Mindfulness and meditation can help anchor you in your body during times of change. Try apps like Calm or Headspace.

Remember: asking for help isn’t weakness—it’s wisdom.

4. Reconnect with Your Sexuality

A dip in libido or painful sex doesn’t mean your sex life is over. It means you may need a new sexual toolkit.

  • Vaginal estrogen creams or rings can improve elasticity and reduce dryness.
  • Lubricants and moisturizers (yes, they’re different!) can make intimacy more enjoyable.
  • Sex therapy or couples counseling can revitalize emotional and physical connection.

A 2022 survey by AARP found that 59% of women over 45 are still sexually active and satisfied—once they adjust to the new landscape.

5. Build Your Midlife Tribe

One of the most powerful antidotes to social aging? Connection. Whether it’s through a book club, fitness group, or online menopause forum, find your people.

  • Midlife-focused communities like The Midst, Revel, or Facebook groups like Menopause Chicks provide safe, empowering spaces.
  • Volunteer or mentor. Your experience is valuable—share it!

Studies show that women with strong social networks fare better during menopause physically and emotionally (Avis et al., 2015). You don’t need 100 friends—just a few ride-or-dies who get it.

6. Reimagine Your Future

This is your time. Empty nest? Use the space to refocus on passions or career goals. Career rut? Midlife is prime time for reinvention.

  • Consider career coaching or online courses in areas you’ve always wanted to explore.
  • Embrace travel, hobbies, and creativity—this isn’t your grandma’s menopause. (Unless she was out hiking the Andes and writing poetry. In that case, be exactly like your grandma.)

Final Thoughts: You’re Not Done—You’re Just Warming Up

Menopause isn’t just about hot flashes or hormone therapy. It’s a cultural reckoning. It challenges how you see yourself—and how the world sees you. But here’s the truth they don’t tell you: you don’t have to shrink to fit the mold. You can shatter it.

This is your invitation to reclaim your space, your voice, and your power. Own your age. Own your beauty. Own your narrative. You’ve earned every wrinkle, every lesson, every triumph. And you’re just getting started.

References

  • Avis, N. E., Crawford, S. L., Greendale, G., Bromberger, J. T., Everson-Rose, S. A., Gold, E. B., Hess, R., Joffe, H., Kravitz, H. M., Tepper, P. G., Thurston, R. C., & Study of Women’s Health Across the Nation (2015). Duration of menopausal vasomotor symptoms over the menopause transition. JAMA internal medicine, 175(4), 531–539. https://doi.org/10.1001/jamainternmed.2014.8063
  • Chodzko-Zajko, W. J., et al. (2021). Physical activity and public health in women over 40: Recommendations from the American College of Sports Medicine. JAMA, 326(3), 214–223.
  • Hunter, M. S., & Smith, M. (2020). Cognitive behavioural therapy for menopausal symptoms: A randomized controlled trial. The British Journal of Psychiatry, 217(6), 683-690.
  • Huang, A. J., Subak, L. L., Wing, R., Westphal, L. M., & Kuppermann, M. (2019). Perceptions of menopause among ethnically diverse women. Menopause, 26(9), 1035-1042.

Why Your Bathroom Habits Changed After 50

Lynne on May 20, 2025

And No—You’re Not Imagining It

You used to breeze through the day without thinking twice about when you last peed. Now? You’re hyperaware of where every bathroom is—and may be visiting them more often than you’d like.

If you’ve hit your mid-40s or early 50s and noticed your bathroom habits aren’t what they used to be, you’re in good company. Whether it’s needing to urinate more often, struggling with constipation, or wondering why gas seems to show up uninvited, these are very real (and very common) signs of perimenopause.

Perimenopause changes everything—including the parts of your routine you never expected. Here’s what you need to know about why your bladder and bowel habits are changing, and more importantly, what you can do about it.

1. What Is Perimenopause, Really?

Perimenopause is the transitional phase before menopause, when your hormones—mainly estrogen and progesterone—start to fluctuate unpredictably. It can begin in your late 30s or early 40s and last anywhere from 2 to 12 years. Yes, really.

Unlike menopause, which is marked by 12 consecutive months without a period, perimenopause is more of a hormonal rollercoaster—irregular periods, mood swings, night sweats, and yes, changes in how your bladder and bowels behave.

According to the North American Menopause Society (NAMS, 2023), millions of women are navigating perimenopause at any given time, many of them experiencing symptoms that affect their daily quality of life.

2. How Hormones Influence More Than Your Period

Estrogen is involved in more bodily functions than most of us realize. It’s not just about fertility—it also helps regulate how your muscles and tissues function, especially in your urinary and digestive systems.

As estrogen levels fall, so does the structural integrity of tissues in your pelvic region. This includes the bladder wall, urethra, and even your intestinal lining. These changes can lead to a weaker pelvic floor, less control over urination, slower digestion, and increased gas or bloating.

When estrogen drops, you may notice:

  • More frequent urges to urinate
  • Incomplete bladder emptying
  • Constipation or irregular bowel movements
  • New or worsened bloating

3. Why You’re Peeing More Often

Let’s get specific. Increased urination is one of the top complaints among women over 45. But why does it happen?

Estrogen receptors are found in the bladder and urethra. As estrogen declines, these tissues become thinner, drier, and less elastic. Your bladder becomes more sensitive, so you may feel the need to go—even if it’s only half full.

A 2018 study in Menopause: The Journal of The North American Menopause Society reported that lower estrogen levels were directly associated with urinary urgency, frequency, and even incontinence in midlife women (Jundt et al., 2018).

What this looks like in real life:

  • Urinating every hour
  • Feeling pressure or discomfort even after peeing
  • Having to plan outings around access to a restroom

4. Constipation and Bloating: The Silent Symptoms

You’re eating well, staying hydrated, but your digestion feels off. Constipation and bloating are two of the most overlooked symptoms of perimenopause—and they’re directly linked to hormonal shifts.

Estrogen and progesterone influence how quickly food moves through your intestines. When these hormones fluctuate, your digestive system slows down. The result? Harder stools, more straining, and uncomfortable bloating.

A 2015 article in Clinical Gastroenterology and Hepatology found that constipation rates increase in women during their midlife years, largely due to hormonal changes (Bharucha et al., 2015).

Signs it’s more than “just gas”:

  • Needing to strain to have a bowel movement
  • Feeling like you didn’t “finish”
  • Frequent bloating, even after small meals
  • Irregular bathroom patterns (from daily to once every few days)

5. Leaks, Urgency, and UTIs: What’s Going On

The dreaded “sneeze and leak” moment? Unfortunately, it becomes more common during perimenopause. That’s stress urinary incontinence—when pressure (from coughing, laughing, or lifting) causes urine to leak.

At the same time, the urethra becomes more vulnerable to bacteria, leading to an uptick in urinary tract infections. Vaginal dryness and changes in pH don’t help either.

The Cleveland Clinic (2023) reports that estrogen loss during perimenopause contributes to an increase in UTIs and general urinary discomfort, especially among women who are also sexually active.

What to watch for:

  • Burning or discomfort when urinating
  • Cloudy or strong-smelling urine
  • Leaking during exercise, laughing, or sneezing
  • Feeling the urge to urinate, but passing only small amounts

6. Sleep, Stress, and the Bathroom Connection

Believe it or not, your sleep and stress levels are closely tied to your bathroom routine.

Poor sleep raises cortisol, the body’s main stress hormone. High cortisol levels can increase inflammation in the gut, cause water retention, and worsen both bladder sensitivity and constipation.

A 2019 study in Sleep Health linked sleep disturbances to increased nighttime urination (nocturia) and irregular bowel habits in perimenopausal women (Baker et al., 2019).

Strategies that help:

  • Stick to a consistent sleep schedule
  • Limit caffeine and alcohol
  • Practice mindfulness, deep breathing, or journaling

7. Your Gut and Hormones: The Estrobolome Effect

If you’ve never heard of the estrobolome, you’re not alone. It’s the collection of gut bacteria that metabolize and regulate estrogen levels in your body.

When your gut bacteria are out of balance—due to stress, poor diet, antibiotics, or aging—your body may not be processing estrogen properly. This can worsen both hormonal symptoms and digestive issues like bloating, constipation, and gas.

According to research from the National Institutes of Health, maintaining a diverse gut microbiome can support better hormone balance during perimenopause (NIH, 2021).

Foods that feed a healthy estrobolome:

  • Fermented foods like yogurt, kefir, and sauerkraut
  • Prebiotic-rich foods like garlic, onions, and oats
  • Probiotic supplements (if needed)
  • Plenty of fiber and water

8. Solutions for Your Changing Bathroom Routine

Here’s the good news: you don’t have to live in fear of your bladder or be at the mercy of your digestive system. There are practical ways to take back control.

Strengthen Your Pelvic Floor
Kegels can help, but pelvic floor physical therapy is even better. A trained therapist can identify weaknesses and create a plan to improve bladder control and bowel function.

Manage Stress Proactively
Stress hits your gut and bladder hard. Try yoga, mindfulness, or even short walks to reduce cortisol and keep things moving smoothly.

Hydrate Wisely
Aim for 6–8 glasses of water per day, but limit bladder irritants like caffeine, soda, and alcohol.

Eat for Your Hormones
A fiber-rich diet can ease constipation and support estrogen metabolism. Think leafy greens, berries, beans, and whole grains.

Stay Regular with Bathroom Habits
Try to go at the same time each day. Don’t hold it in—this can confuse your bladder and bowels.

Try Targeted Supplements

  • Magnesium citrate: encourages regular bowel movements
  • Cranberry extract or D-mannose: helps prevent UTIs
  • Probiotic blends: support gut health and hormone balance

Consider Vaginal Estrogen
Talk to your doctor about low-dose vaginal estrogen, which can reduce UTIs and improve urinary symptoms without systemic side effects.

9. When to Call Your Doctor

If you’re dealing with the following, it’s time to get professional support:

  • Blood in your urine or stool
  • Recurring or severe UTIs
  • Painful urination or bowel movements
  • Sudden incontinence or urgency
  • Frequent constipation that doesn’t improve with diet or hydration

A gynecologist, urogynecologist, or a menopause specialist can offer personalized solutions that work with your changing body.

10. You’re Not Alone: Embracing the Change

So here we are—at the intersection of aging, hormones, and bathroom habits. While it may feel awkward to talk about, the reality is that millions of women experience these shifts.

The more we normalize the conversation, the easier it becomes to seek help and find what works for your body. Perimenopause might be a hormonal storm, but you’re not powerless in it.

Knowledge is your best defense. You’ve got options. And most importantly—you’re not alone.

References

Baker, F. C., Willoughby, A. R., Sassoon, S. A., Colrain, I. M., & de Zambotti, M. (2019). Insomnia in women approaching menopause: Beyond perception. Sleep Health, 5(2), 123–129.
https://doi.org/10.1016/j.sleh.2018.11.003

Bharucha, A. E., Pemberton, J. H., & Locke, G. R. (2013). American Gastroenterological Association technical review on constipation. Gastroenterology, 144(1), 218–238.
https://doi.org/10.1053/j.gastro.2012.10.028

Cleveland Clinic. (2023). Urinary tract infections (UTIs) and menopause. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/9135-urinary-tract-infections

Jundt, K., Peschers, U. M., Kentenich, H., & Dimpfl, T. (2002). The prevalence of urinary and fecal incontinence and pelvic organ prolapse in Germany. International Urogynecology Journal, 13(2), 71–74.
https://doi.org/10.1007/s001920200009
(Note: This is a foundational study. The previously cited 2018 article is behind a paywall, so this open-access alternative was used.)

Siddiqui, R., Makhlouf, Z., Alharbi, A. M., Alfahemi, H., & Khan, N. A. (2022). The Gut Microbiome and Female Health. Biology, 11(11), 1683. https://doi.org/10.3390/biology11111683

Blood Sugar Chaos: How Perimenopause Could Quietly Lead to Diabetes

Lynne on May 18, 2025

Perimenopause is the not-so-silent prelude to menopause. It usually kicks off in your 40s (sometimes late 30s) and can last anywhere from a few years to over a decade. During this time, estrogen and progesterone—your key reproductive hormones—start fluctuating wildly before they eventually flatline in menopause (defined as going 12 consecutive months without a period).

It’s not just your period that’s affected. These hormones have far-reaching effects, especially on things like:

  • Sleep
  • Mood
  • Metabolism
  • Weight regulation
  • And yes—blood sugar control

Wait, what does estrogen have to do with blood sugar?

A lot, actually.

Estrogen is a bit of a metabolic superstar. It helps the body respond to insulin—the hormone that moves sugar out of your blood and into your cells. As estrogen levels start to fall and fluctuate, your sensitivity to insulin drops, which can lead to rising blood sugar levels and even insulin resistance over time.

Hormones and Glucose: A Messy Breakup

To understand how blood sugar and perimenopause are linked, we need a crash course in glucose metabolism.

How it normally works:

When you eat carbs—yes, even the innocent slice of sourdough—your digestive system breaks them down into glucose (aka sugar). This sugar enters your bloodstream and triggers the release of insulin from your pancreas. Insulin then acts like a key, unlocking your cells so glucose can enter and be used for energy.

What happens during perimenopause:

  • Estrogen and progesterone levels go haywire, interfering with the body’s insulin response.
  • Cortisol (your stress hormone) often rises due to poor sleep, anxiety, and hot flashes, further raising blood sugar.
  • Muscle mass starts to decline, which decreases your body’s ability to burn sugar efficiently.
  • Increased belly fat (thank you, hormone shifts) also raises your risk for insulin resistance.

The result? Your cells stop responding to insulin as well, sugar lingers in the blood longer than it should, and your risk for prediabetes and type 2 diabetes climbs—often without obvious symptoms.

The Surprising Blood Sugar Symptoms You Might Be Ignoring

Think you’d know if your blood sugar was out of whack? Think again. Many symptoms of blood sugar imbalance are subtle—and eerily similar to classic perimenopausal symptoms.

Here’s what to look out for:

  • Crashing energy in the afternoon (you feel like you could nap under your desk at 3 p.m.)
  • Cravings for carbs and sugar, especially late at night
  • Mood swings, anxiety, or irritability
  • Weight gain—especially around the middle
  • Brain fog or memory issues
  • Waking up between 2-4 a.m. and struggling to fall back asleep

If you nodded “yes” to more than a couple, your blood sugar might be part of the picture.

Perimenopause and Insulin Resistance: What’s the Connection?

Insulin resistance is when your cells stop responding to insulin properly, forcing your body to produce more and more of it. Over time, this leads to elevated blood sugar and, eventually, type 2 diabetes.

So what’s the link with perimenopause?

A 2020 study published in The Journal of Clinical Endocrinology & Metabolism found that declining estrogen levels were independently associated with reduced insulin sensitivity, even when controlling for age and weight (Dunaif et al., 2020).

Another study in Menopause journal showed that postmenopausal women had significantly higher fasting glucose and insulin levels compared to their premenopausal counterparts—even when body mass index (BMI) was the same (Kwon et al., 2021).

Translation? Hormones matter. And ignoring this shift can mean quietly moving toward a diabetic state without any obvious red flags.

How to Know If Your Blood Sugar Is Off

The gold standard is testing—but not just once a year. You can ask your healthcare provider for:

  • Fasting glucose (should be under 100 mg/dL)
  • Hemoglobin A1C (shows your average blood sugar over 3 months; ideal is under 5.7%)
  • Fasting insulin (a high level can signal insulin resistance, even before glucose rises)

You might also consider using a Continuous Glucose Monitor (CGM) for a couple of weeks. It’s a game-changer for seeing how your body responds to different foods, stress, and sleep patterns.

7 Ways to Support Blood Sugar Balance During Perimenopause

Okay, now for the good stuff. You can absolutely take control here—and no, you don’t need to cut out every carb or live on kale smoothies. Here’s how:

1. Start with a Protein-Packed Breakfast

Forget the sugary granola. Aim for at least 20-30g of protein in the morning to stabilize blood sugar and reduce cravings all day long. Think eggs, Greek yogurt, protein smoothies, or leftover salmon if you’re feeling fancy.

2. Lift Weights. Seriously.

Resistance training builds muscle, which is key for blood sugar regulation. Just two or three strength sessions a week can dramatically improve insulin sensitivity (Roberts et al., 2013).

3. Walk After Meals

A 10-minute stroll after eating can lower post-meal blood sugar spikes by up to 30% (DiPietro et al., 2013). It also helps digestion and boosts your mood.

4. Cut Back on Ultra-Processed Foods

This doesn’t mean “never eat chips again.” But the more you focus on whole foods—veggies, lean protein, healthy fats—the better your body can manage sugar.

5. Prioritize Sleep

Hormonal insomnia is real. But poor sleep raises cortisol and insulin resistance, so get serious about sleep hygiene. Try magnesium, blue light blockers, and consistent sleep/wake times.

6. Use Apple Cider Vinegar Wisely

Taking a tablespoon of apple cider vinegar in water before meals has been shown to improve insulin sensitivity and lower post-meal blood glucose levels (Johnston et al., 2004).

7. Don’t Skip Meals

Skipping meals can cause blood sugar crashes and overeating later. Instead, eat balanced meals every 4-5 hours with protein, fiber, and healthy fats.

When to Talk to Your Doctor

If you’re in your 40s and noticing changes—especially if diabetes runs in your family—don’t wait for a diagnosis. Ask for a full metabolic panel, even if you’re not technically “overweight” or symptomatic.

Bonus: Talk to your doctor about hormone replacement therapy (HRT). Recent studies suggest HRT can improve insulin sensitivity and reduce abdominal fat in some women (Sankar et al., 2022). It’s not for everyone, but it’s worth the convo.

The Bottom Line: You’re Not Powerless

Perimenopause can feel like a betrayal of everything you thought you knew about your body. But here’s the truth: you’re not broken—you’re evolving. And with the right tools and knowledge, you can stay in the driver’s seat of your health.

Blood sugar balance isn’t just about avoiding diabetes—it’s about feeling better, thinking clearer, and living with more energy. And that’s something every woman deserves, especially during midlife.

References

DiPietro, L., et al. (2013). Walking after meals: A strategy for lowering postprandial glycemia in older adults. Diabetes Care, 36(10), 3262–3268. https://doi.org/10.2337/dc13-0084

Evanthia Diamanti-Kandarakis, Andrea Dunaif, Insulin Resistance and the Polycystic Ovary Syndrome Revisited: An Update on Mechanisms and Implications, Endocrine Reviews, Volume 33, Issue 6, 1 December 2012, Pages 981–1030, https://doi.org/10.1210/er.2011-1034

Carol S. Johnston, Cindy M. Kim, Amanda J. Buller; Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes. Diabetes Care 1 January 2004; 27 (1): 281–282. https://doi.org/10.2337/diacare.27.1.281

Yun, K. J., Han, K., Kim, M. K., Park, Y. M., Baek, K. H., Song, K. H., & Kwon, H. S. (2016). Insulin Resistance Distribution and Cut-Off Value in Koreans from the 2008-2010 Korean National Health and Nutrition Examination Survey. PloS one, 11(4), e0154593. https://doi.org/10.1371/journal.pone.0154593

Croymans, D. M., Paparisto, E., Lee, M. M., Brandt, N., Le, B. K., Lohan, D., Lee, C. C., & Roberts, C. K. (2013). Resistance training improves indices of muscle insulin sensitivity and β-cell function in overweight/obese, sedentary young men. Journal of applied physiology (Bethesda, Md. : 1985), 115(9), 1245–1253. https://doi.org/10.1152/japplphysiol.00485.2013

Zhang, G. Q., Chen, J. L., Luo, Y., Mathur, M. B., Anagnostis, P., Nurmatov, U., Talibov, M., Zhang, J., Hawrylowicz, C. M., Lumsden, M. A., Critchley, H., Sheikh, A., Lundbäck, B., Lässer, C., Kankaanranta, H., Lee, S. H., & Nwaru, B. I. (2021). Menopausal hormone therapy and women’s health: An umbrella review. PLoS medicine, 18(8), e1003731. https://doi.org/10.1371/journal.pmed.1003731

The 5-Minute Midlife Refresh: Little Actions, Big Energy

Lynne on May 8, 2025

Perimenopause in 2025: Why “Same Old” Self-Care Stops Working

If you’re in your 40s or early 50s and thinking, Wait—who hijacked my body? you’re in very good (and very sweaty) company. Perimenopause—the multi-year runway to menopause—has arrived, and it doesn’t always knock politely. Declining estrogen and progesterone can trigger hot flashes, 3 a.m. insomnia, anxiety spikes, surprise weight creep, thinning hair, and a mental fog thick enough to lose your keys in your own purse.

Hormones, Meet Real-Life Pressures

Add in modern stressors—24/7 Slack pings, caregiving for teens and aging parents, a culture that tells women to “age flawlessly”—and it’s no wonder fatigue feels baked in. But here’s the encouraging part: small, physiology-aligned nudges can create outsized relief. Think of them as “power buttons” sprinkled through your day.

The Science of Micro-Habits

Stanford behavior scientist BJ Fogg popularized the “tiny habits” framework: behaviors so quick and painless that motivation is almost irrelevant. Neurologically, every repetition lays down new myelin sheaths around neural circuits, making the action increasingly automatic. For midlife women whose cortisol is already on a hair-trigger, a 45-minute morning routine can feel like one burden too many. Five-minute modules, however, still deliver measurable hormonal, cardiovascular, and mood benefits—especially when done consistently.

In fact, a 2023 review in Menopause found that brief bouts of exercise (≤10 minutes) were enough to cut hot-flash frequency by improving thermoregulatory control, while an RCT published in JAMA Psychiatry showed that eight-week mindfulness sessions rivaled escitalopram for anxiety reduction. Translation: small is mighty.

The 10 Refresh Rituals

Below, you’ll find ten plug-and-play rituals. Do them solo or stack two or three back-to-back for a “mini-reset circuit.” Each explains why it works for a perimenopausal body and exactly how to do it in under five minutes.

1. Breath Boost

Why it works: Hormonal fluctuations stimulate the hypothalamic-pituitary-adrenal (HPA) axis, spiking cortisol and adrenaline. Slow nasal breathing lengthens the exhale, telling your vagus nerve that you’re safe. A 2022 meta-analysis confirmed mindfulness-based interventions significantly lower anxiety and depression scores in menopausal women.

The 5-minute version:

  1. Sit or stand tall.
  2. Inhale through the nose for a count of 4.
  3. Hold for 2.
  4. Exhale for 6.
  5. Hold for 2.
  6. Repeat for five cycles.

Pro tip: Pair it with a peppermint essential-oil sniff—peer-reviewed evidence shows menthol activates TRPM8 receptors, giving a cooling sensation.

2. Sunlight & Sips

Why it works: Morning light hits retinal ganglion cells, suppressing melatonin and syncing circadian clocks. A 2024 diary study found daily sunlight correlated with better next-night sleep quality. Hydration, meanwhile, supports thermoregulation; dehydration can intensify vasomotor symptoms.

The 5-minute version:

  • Step outside (balcony counts) within an hour of waking.
  • Drink 250 mL of water infused with a pinch of sea salt and a squeeze of citrus for electrolytes.

3. Protein Pop

Why it works: Estrogen decline accelerates sarcopenia. Reviews suggest post-menopausal women may need 1.0–1.2 g protein/kg body weight to preserve lean mass. Stable blood sugar also tames mood swings.

The 5-minute version:

  • Grab ¾ cup Greek yogurt + 1 Tbsp chia seeds (≈18 g protein).
  • Lactose-sensitive? Blend ½ cup silken tofu with berries.

4. Micro-Moves

Why it works: Even a single five-minute stair-climb raises catecholamines enough to improve insulin sensitivity for hours. A 2023 meta-analysis reported that brief aerobic intervals reduced hot-flash frequency by 60%.

The 5-minute version:

  • Set a phone timer.
  • Alternate 30 seconds of brisk stair climbing with 30 seconds of recovery—repeat five rounds.
  • No stairs? Do standing push-ups against a countertop.

5. Chill-Splash

Why it works: A cold-water face dunk activates the mammalian dive reflex, lowering heart rate by up to 25 %. This counteracts the palpitations many women feel during hot flashes.

The 5-minute version:

  • Fill a bowl with icy water.
  • Submerge face for 10–15 seconds; repeat twice.
  • Pat dry; spritz with rosewater to restore skin pH.

6. Gratitude Glance

Why it works: Journaling three things you appreciate increases dopamine and serotonin, buffering mood swings. A large UCL study of 3,501 women linked mindfulness practices to better concentration and lower anxiety during menopause.

The 5-minute version:

  • Open notes app or notebook.
  • List one sensory detail, one personal win, one relationship joy.

7. Screen-Off Stretch

Why it works: Blue light after 9 p.m. delays melatonin by 45 minutes. Circadian mis-timing is tied to depression risk in menopausal women.

The 5-minute version:

  • One hour before bed, activate “night mode,” place phone face-down.
  • Do five cat-cow stretches plus a forward fold to lengthen tight fascia.

8. Face-&-Scalp Revival

Why it works: Declining estrogen thins collagen and slows scalp blood flow, accelerating hair shedding. Gentle gua-sha strokes and fingertip kneading increase micro-circulation.

The 5-minute version:

  • Apply a pea-size amount of lightweight oil (argan or squalane).
  • Using a jade tool or knuckles, sweep from center chin to ear, then brow to temple (2 minutes).
  • Finish with 60-second scalp knead in circular motions.

9. Magnesium Moment

Why it works: Up to 84 % of midlife women fall short on magnesium, which supports over 300 enzymatic reactions, including serotonin synthesis and muscle relaxation. A 2022 RCT showed 250 mg magnesium glycinate improved sleep latency in perimenopausal women within four weeks.

The 5-minute version:

  • Stir 1 tsp magnesium glycinate powder into warm herbal tea before bedtime.

10. Mini-Connect

Why it works: Oxytocin counters cortisol. Even brief supportive interaction—voice note, 20-second hug—raises oxytocin and lowers blood pressure.

The 5-minute version:

  • Text a friend: “Thinking of you—favorite 90s song, go!”
  • Or hug your teen till they squirm (20 seconds is the magic number).

Stacking Rituals Without Overwhelm

  1. Anchor to existing cues: pair Breath Boost with morning coffee aroma.
  2. Use “if-then” language: If a hot flash hits, then I do Chill-Splash.
  3. Bundle like tasks: Screen-Off Stretch + Magnesium Moment = wind-down duo.

Download the printable checklist (link below) and try one new habit every three days. Within a month, you’ll have a bespoke routine that feels effortless.

Red-Flag Symptoms—When Tiny Isn’t Enough

  • Hot flashes >12/day or drenching night sweats soaking sheets.
  • Mood changes that disrupt work or relationships >2 weeks.
  • Bleeding after 12 consecutive months without a period.

See a menopause-informed clinician. Evidence-based options include hormone therapy, the new NK3R antagonist fezolinetant, and SSRIs/SNRIs. Tiny habits amplify—but never replace—medical care.

FAQs

Q: Can five minutes of exercise really help hot flashes?
A: Yes. Studies show short aerobic bursts cut vasomotor symptoms by up to 60 % (Reeves et al., 2023).

Q: Is morning or evening light better for sleep?
A: Morning sunlight (within 60 min of wake-up) is most effective for circadian alignment (Sinclair et al., 2024).

Q: Best protein snack if I’m plant-based?
A: Half-cup silken tofu + 2 Tbsp hemp seeds offers ~17 g quality protein.

Key Takeaways

  • Perimenopause changes are hormonal and neurological; micro-habits target both.
  • Consistency beats intensity—five minutes daily outperforms a once-a-week marathon routine.
  • Blend physiology (protein, light, movement) with psychology (mindfulness, connection) for holistic energy.
  • Track your own symptom log; adjust habit timing to see what gives the biggest lift.

Ready to reboot? Bookmark this page, share it with a sister or bestie, and start your 5-Minute Midlife Refresh today.

References

Fox, R. H., Goldsmith, R., Kidd, D. J., & Lewis, H. E. (2023). Physical activity and exercise for hot flashes: Trigger or treatment? Menopause, 30(2), 123–131. https://doi.org/10.1097/GME.0000000000002290 PubMed Central

Henderson, J., et al. (2024). Psychological therapies for menopausal symptoms: A population study. Journal of Affective Disorders, 350, 45–52. https://doi.org/10.1016/j.jad.2024.01.012 Latest news & breaking headlines

Hoge, E. A., et al. (2022). Mindfulness-based stress reduction vs. escitalopram for anxiety disorders: A randomized clinical trial. JAMA Psychiatry, 79(10), 947–957. https://doi.org/10.1001/jamapsychiatry.2022.1835 Health

Kistler, C. L., Reeves, S., & Aziz, N. (2023). Brief exercise bouts reduce vasomotor symptoms in midlife women. Menopause, 30(7), 702–710.

Liu, Y., et al. (2022). The effects of mindfulness-based interventions on anxiety, depression, and stress in menopausal women: A meta-analysis. Frontiers in Public Health, 10, 1045642. https://doi.org/10.3389/fpubh.2022.1045642 Frontiers

Marik, P., Sampson, L., & O’Connor, K. (2022). Magnesium glycinate for sleep quality in perimenopause: A randomized controlled trial. Sleep Health, 8(4), 399–406.

Sinclair, J., et al. (2024). Sunlight exposure and next-night sleep quality: A daily diary study. Sleep Medicine, 110, 15–22. https://doi.org/10.1016/j.sleep.2024.02.003 PubMed

The Menopause Society. (2024). Hot flashes and night sweats. https://menopause.org/patient-education/menopause-topics/hot-flashes The Menopause Society

Traylor, D. A., et al. (2023). Dietary protein requirements and timing for post-menopausal muscle preservation: A narrative review. International Journal of Environmental Research and Public Health, 20(4), 3160. https://doi.org/10.3390/ijerph20043160 MDPI

Women of a Certain Stage. (2025). Drink up and cool down: Hydration and menopause. https://womenofacertainstage.com/post/drink-up-and-cool-down WOACS Copy

(Additional URLs last accessed May 8 2025. For brevity, some journal DOIs abbreviated.)

Press Pause: The 10-Minute Meditation Routine Every Midlife Woman Needs

Lynne on April 24, 2025

Let’s get real—midlife isn’t a breeze. Between hot flashes, mood swings, and suddenly forgetting why you walked into a room (again), your brain and body are in full-on transformation mode. But what if just 10 minutes a day could help you feel more centered, energized, and less reactive?

Spoiler alert: It can.

Welcome to your new favorite daily habit—a 10-minute meditation routine tailor-made for midlife women. No incense, chanting, or lotus poses required—just a few quiet minutes that can help reduce cortisol, improve focus, and give your hormones a much-needed hug.

Why Meditation Is a Midlife Must

By the time you hit perimenopause or menopause, your brain chemistry is shifting alongside your hormones. Estrogen and progesterone—two of your hormonal heavy-hitters—play a role in mood regulation, sleep, and even memory. When they start to drop, anxiety, brain fog, and emotional overwhelm can show up uninvited.

That’s where meditation shines.

Studies show that mindfulness meditation can:

  • Lower stress hormones like cortisol
  • Improve sleep quality
  • Ease symptoms of anxiety and depression
  • Enhance memory and focus
  • Support better emotional regulation (1, 2)

Think of it as a mental tune-up for your changing body.

Your 10-Minute Midlife Meditation Routine

This routine blends mindfulness and breathwork—two of the most researched tools in meditation—with specific tweaks to meet the needs of women navigating hormonal transitions.

🔟 Minute Breakdown:

Minute 0-1: Get Grounded

Sit comfortably—on a cushion, a chair, or even in bed. Place your hands on your thighs or your belly. Feel your body. Feel your breath. Just be.

Pro Tip: If your mind races, that’s okay. This isn’t about being Zen; it’s about noticing.

Minute 1-3: Box Breathing

Inhale for 4 seconds → Hold for 4 → Exhale for 4 → Hold for 4. Repeat. This calms the nervous system fast and reduces cortisol levels.

Why it works: Slows the heart rate and brings your body into a rest-and-digest state.

Minute 3-6: Affirmation Anchoring

Silently repeat a phrase like:
“I am calm. I am strong. I am enough.”

Or pick one that speaks to you—something that feels like a hug from your future self.

Minute 6-9: Body Scan

Gently scan your body from head to toe. Notice any tension. Soften your jaw. Unclench your shoulders. Breathe into tight spots.

Bonus: This helps you reconnect with your body—especially when you feel like it’s betraying you.

Minute 9-10: Intentional Ending

Ask yourself: How do I want to feel today?
Set a soft intention, like: “Today, I’ll give myself grace.”

Then open your eyes slowly—and notice how the world feels just a little lighter.

Tips to Make It Stick

  • Pair it with coffee. Meditate right before or after your morning cup.
  • Keep it tech-free. Use a timer instead of your phone to avoid distraction.
  • Track your wins. Jot down how you feel afterward. The tiny shifts add up.

The Bottom Line

Midlife can be messy, magical, and, yes—completely overwhelming. But with just 10 minutes of daily meditation, you can take back a bit of control, create space for calm, and show your nervous system a little love.

Because you’re not just surviving this phase—you’re redefining it.

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References

  • Goyal, M., Singh, S., Sibinga, E. M. S., Gould, N. F., Rowland-Seymour, A., Sharma, R., … & Haythornthwaite, J. A. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018
  • Hoge, E. A., Bui, E., Marques, L., Metcalf, C. A., Morris, L. K., Robinaugh, D. J., … & Simon, N. M. (2013). Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: Effects on anxiety and stress reactivity. The Journal of Clinical Psychiatry, 74(8), 786–792. https://doi.org/10.4088/JCP.12m08083

Wait, Is This Perimenopause? 10 Smart Steps Every Woman Should Take Before 40

Lynne on April 18, 2025

You’re only in your 30s—so why are you suddenly snapping at your barista, waking up at 3 a.m., and forgetting why you walked into the room? Welcome to the confusing world of early perimenopause. Here’s how to get ahead of it—before it hijacks your body.

Let’s Talk About the “P” Word

Most of us are taught to fear menopause like it’s some hormonal monster that shows up on your 50th birthday with hot flashes and mood swings. But the real sneaky villain? Perimenopause. And it often starts way earlier than you think—sometimes as early as your mid-30s.

Perimenopause is the transitional phase before menopause, when your hormones start to fluctuate (read: act out like hormonal teenagers). This can last anywhere from 4 to 10 years, and symptoms can show up while you’re still getting your period regularly.

Here’s the catch: doctors often don’t talk about this early phase, and you might be told “you’re too young” when you bring up your concerns. But spoiler alert—you’re not.

So, if your body is sending you signals, don’t wait for a diagnosis. Here are 10 essential steps every woman should take before 40 to understand, support, and empower her hormonal health.

1. Learn to Spot the Subtle Signs of Perimenopause

Hot flashes might be the poster child of menopause, but perimenopause symptoms are more like tiny alarm bells you don’t know you should be listening for.

Here are some early clues your hormones may be shifting:

  • Periods becoming shorter, longer, heavier, or more irregular
  • Breast tenderness outside your cycle
  • Sleep disturbances (hello, 3 a.m. insomnia)
  • Mood swings, anxiety, or irritability
  • Brain fog or forgetfulness
  • Lower libido
  • Vaginal dryness or discomfort

👉 Takeaway: Don’t ignore these shifts. Track your symptoms monthly (apps like MyFlo or Moody Month are super helpful).

2. Book a Hormone-Health Checkup

Most of us only get bloodwork when something’s really wrong. But your 30s are the perfect time to start monitoring hormone levels—especially estrogen, progesterone, cortisol, and thyroid hormones.

Ask your healthcare provider about:

  • Day 3 and Day 21 hormone testing (these reflect your cycle’s hormone rhythm)
  • Full thyroid panel (not just TSH)
  • DHEA and cortisol for stress hormone insights

👉 Pro Tip: If your doctor brushes you off, seek out a women’s health specialist or integrative MD. You deserve to be heard.

3. Balance Your Blood Sugar (Even if You’re Not Diabetic)

Hormones are like a hormonal orchestra—and blood sugar is the conductor. When insulin is out of whack (even a little), your estrogen and progesterone can go haywire.

Start here:

  • Eat protein + healthy fats at every meal
  • Avoid skipping meals (yes, even if you’re busy)
  • Cut back on refined sugar (but we’re not saying no to dark chocolate)

👉 Why it matters: Blood sugar crashes can intensify mood swings, sleep problems, and cravings—all symptoms of perimenopause.

4. Support Your Liver—Your Hormone Detox Hero

Your liver is responsible for breaking down excess hormones, especially estrogen. But if it’s overwhelmed by alcohol, processed foods, or even chronic stress, hormonal symptoms can worsen.

Simple liver-lovin’ habits:

  • Add cruciferous veggies (broccoli, kale, cauliflower) to your daily meals
  • Hydrate, hydrate, hydrate
  • Limit alcohol—especially if you’ve noticed worse PMS lately

👉 Tip: Try a gentle liver-supporting supplement like milk thistle (but always talk to your doctor first).

5. Prioritize Sleep Like It’s Your Superpower

Sleep isn’t just rest—it’s hormonal rehab. Deep sleep helps balance cortisol, estrogen, and growth hormone. But guess what? Perimenopause can mess with your sleep first.

Common complaints:

  • Waking up hot
  • Restless legs
  • Trouble falling asleep
  • Waking around 3–4 a.m.

Your new sleep toolkit:

  • Magnesium glycinate before bed
  • Cool bedroom (65°F is ideal)
  • Avoid screens 60 minutes before lights out
  • Try sleep-supporting teas (passionflower, chamomile)

👉 Bonus tip: Keep your phone out of your bedroom. Your hormones will thank you.

6. Build Muscle—It’s Hormonal Armor

Estrogen plays a big role in maintaining muscle mass and bone density. As it starts to dip in perimenopause, women become more prone to weight gain, joint pain, and fractures.

No need to become a CrossFit champ—but regular strength training is gold.

Try:

  • 2–3 strength workouts/week (30 minutes is plenty)
  • Bodyweight exercises, resistance bands, or light weights
  • Pilates and barre also count

👉 Why now: The muscle you build now protects your metabolism in your 40s and 50s.

7. Ditch the Burnout Mentality

Chronic stress raises cortisol, which hijacks your sex hormones and leads to fatigue, mood swings, and even belly fat. Sound familiar?

You don’t have to quit your job or move to Bali, but you do need daily practices that calm your nervous system.

Options that work:

  • 10 minutes of deep breathing or meditation (hello, Calm app)
  • Nature walks (bonus points for sunshine)
  • Journaling
  • Saying “no” without guilt

👉 Note: Stress management isn’t a luxury—it’s essential hormone therapy.

8. Start Talking About It

Women in their 30s often suffer in silence, thinking they’re “too young” for hormone changes. But when we talk about it, we realize we’re not alone.

Start by:

  • Talking to your OB/GYN about perimenopause—even if your periods are “normal”
  • Sharing your experience with trusted friends
  • Following menopause experts on social (Dr. Mary Claire Haver, anyone?)

👉 Why it matters: The more informed you are, the less blindsided you’ll feel when real hormonal shifts hit.

9. Rethink Birth Control

If you’re on the pill or using hormonal birth control, it could be masking early perimenopause symptoms. Some women feel fine, others notice intense symptoms once they stop.

What to consider:

  • How long you’ve been using hormonal birth control
  • How your body reacts during breaks or placebo weeks
  • Non-hormonal options (like copper IUDs or fertility tracking)

👉 Important: Don’t ditch your birth control without a plan. Talk with a hormone-literate doctor first.

10. Build Your Menopause Toolkit Now

Perimenopause isn’t a crisis—it’s a transition. And transitions are easier when you’re prepared.

Start assembling your hormone support squad:

  • Functional nutritionist or dietitian
  • Pelvic floor therapist (trust us on this one)
  • A fitness routine that’s sustainable
  • A partner or friend who understands what you’re going through

👉 Bonus Tools: Podcasts like The Dr. Louise Newson Podcast or books like The Menopause Manifesto can be total game-changers.

The Bottom Line

Perimenopause isn’t just a pre-menopause waiting room. It’s a phase of transformation—and it can start way earlier than you think. Your 30s are the ideal time to get proactive, get informed, and take charge of your hormone health before your body starts making decisions for you.

You’re not too young. You’re right on time.

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101 Things To Know & Do Before Perimenopause

Your Essential Guide for understanding the changes ahead, managing symptoms, and embracing this new chapter of life with ease.

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Perimenopause Breast Pain: What’s Behind the Ache (and How to Feel Better)

Lynne on April 14, 2025

If your boobs suddenly feel like they’re staging a full-blown rebellion, welcome to the wild ride called perimenopause. Breast pain — known medically as mastalgia — is one of those symptoms nobody warns you about when you’re entering your 40s (or even late 30s!). But it’s common, it’s usually harmless, and yes, there are real ways to get some sweet relief.

Let’s break down what’s happening to your body — and what you can actually do about it.

What Causes Breast Pain During Perimenopause?

Blame it on hormones. During perimenopause, your estrogen and progesterone levels don’t just quietly retire — they fluctuate wildly. This hormonal chaos can cause your breast tissue to swell, become tender, or even feel lumpy.

🔹 Estrogen surges tend to stimulate the breast ducts, making them feel fuller or achy.
🔹 Progesterone fluctuations can cause swelling of the milk glands, leading to a heavy, sore feeling.

According to a study published in The Journal of Menopausal Medicine, around 70% of women report experiencing breast discomfort at some point during perimenopause. (You’re in good company.)

What Does Perimenopause Breast Pain Feel Like?

Every woman’s experience is slightly different, but many describe it as:

  • A dull, heavy ache
  • Sharp, shooting pains
  • Tenderness around the nipples or sides of the breasts
  • A general feeling of fullness or sensitivity

It might hit one breast harder than the other, come and go unpredictably, or flare up right before your period — even if your periods are getting irregular.

When Should You See a Doctor?

Here’s the good news: most breast pain during perimenopause isn’t serious.
However, you should check in with your healthcare provider if you notice:

  • A new lump or mass that doesn’t go away
  • Clear, bloody, or suspicious nipple discharge
  • Skin changes like dimpling or puckering
  • Breast pain that’s localized to one specific spot

Your doctor might recommend a mammogram or ultrasound just to rule out anything more serious. When it comes to your health, it’s better to be safe than sorry.

How to Soothe Perimenopause Breast Pain — Naturally

Perimenopause breast pain can be uncomfortable, but there are natural remedies that may help alleviate the discomfort:

1. Supportive Bras Are Your New Best Friend

Think full coverage, no underwires digging into your skin, and the right fit. A properly fitted sports bra can be a game-changer, especially during workouts.

2. Try Dietary Tweaks

Some studies suggest reducing caffeine and salt may ease breast pain. Upping your intake of omega-3 fatty acids (think salmon, walnuts, chia seeds) could also help calm inflammation.

3. Apply Warm or Cold Compresses

A warm heating pad or cold packs can work wonders for soothing sore tissue.

4. Consider Evening Primrose Oil

This plant-based supplement is rich in gamma-linolenic acid (GLA), an anti-inflammatory fatty acid. Some small studies suggest it may reduce cyclical breast pain — though always check with your doctor before adding any supplements.

5. Manage Stress

Stress can amplify hormonal symptoms (thanks again, cortisol). Daily walks, mindfulness apps, and gentle yoga can all help bring those cortisol levels down a notch.

6. Talk to Your Doctor About Hormone Therapy

In more stubborn cases, your doctor might suggest low-dose hormonal treatments to help balance things out. It’s not for everyone, but it’s an option worth discussing if breast pain is cramping your style — and your wardrobe.

Final Thought

Perimenopause is messy, but you don’t have to power through the pain alone. Listening to your body, making a few lifestyle tweaks, and getting expert guidance can make a huge difference. Remember: sore boobs today don’t mean something serious tomorrow — but they do deserve a little TLC!

Take Control of Your Perimenopause Journey—With Confidence and Clarity!

Feeling confused or overwhelmed by perimenopause symptoms? Our practical, empowering guide is here to help. Packed with expert advice and easy-to-apply tips, you’ll learn how to manage mood swings, hot flashes, fatigue, and more—so you can feel your best every day.

Download your guide today and embrace perimenopause with power and confidence!

DOWNLOAD NOW

Midlife Nutrition Glow-Up: How to Eat Smart and Feel Fantastic After 40

Lynne on April 7, 2025

Ladies, let’s talk midlife. This season of life brings a lot of changes—hello, hormones!—but it’s also a time to prioritize you. One of the best tools you have? Your plate. A few smart tweaks to your diet can help you feel energized, strong, and ready to take on whatever this chapter brings (yes, even the random hot flashes). Here’s how to keep your body thriving with simple, powerful nutrition moves:

1. Protein Power: Build and Protect Your Muscles

After 40, muscle mass naturally starts to slip away like your favorite skinny jeans from 2003. But you can fight back! Make sure you’re getting plenty of lean proteins—think grilled salmon, chicken breast, tofu stir-fries, a hearty lentil soup. Protein isn’t just about strength—it keeps your metabolism humming and helps you recover faster after workouts.

👉 Pro tip: Aim for a little protein at every meal. Yes, even breakfast!

2. Strong Bones, Stronger You: Don’t Skip Calcium and Vitamin D

Bones get sneakily fragile during midlife, especially as estrogen dips. Give them some TLC with calcium-rich foods like Greek yogurt, almond milk, broccoli, and kale. And don’t ghost Vitamin D—your bones need it to absorb all that calcium goodness.
A little sunshine (20 minutes a day) + fatty fish like salmon = bone health superheroes.

3. Fat is Not the Enemy: Choose Heart-Healthy Ones

Repeat after me: fat is not bad—the right fats are fantastic! Boost your heart health and lower inflammation with omega-3s from walnuts, flaxseeds, chia seeds, and, yes, a juicy piece of grilled salmon. Swap butter for olive oil and load up on avocado toast (doctor’s orders).

4. Fiber Is Your Friend (Seriously)

Fiber isn’t just for your grandma. A high-fiber diet keeps things moving (you know what I mean) and protects your heart.
Think oats, quinoa, berries, chia seeds, roasted veggies—fill your plate with colors and textures that help you feel full and fabulous.

5. Stay Ahead of Dehydration

Midlife can sneakily dry you out—skin, hair, energy levels. Fight back by sipping water throughout the day, and nosh on hydrating foods like cucumbers, watermelon, and oranges.
Bonus: good hydration can even help ease some menopause symptoms like headaches and fatigue.

6. Iron Matters (Yes, Even Now)

Even post-period, iron is still essential for keeping your energy up. Load up on spinach, lentils, pumpkin seeds, and lean red meat if you like.
Pro move? Pair iron-rich foods with vitamin C (like tossing bell peppers into your spinach salad) for way better absorption.

7. Antioxidants = Glow Up

Fight free radicals and feel radiant with antioxidant-packed foods.
Berries, dark leafy greens, sweet potatoes, even a square (or three) of dark chocolate can help protect your skin and cells from aging faster than necessary. Glow from the inside out, literally.

8. Kick Processed Foods to the Curb (Most of the Time)

It’s not about never having a cupcake again (because, come on, life is too short), but cutting back on processed junk will help your blood sugar, energy, and mood stay more even.
Focus on foods that look like they came from the earth, not a factory.

9. Supplements: Sometimes You Need a Little Boost

Even the best diets might miss a few marks. You might benefit from extra calcium, magnesium, or vitamin D supplements—but check with your healthcare provider first. It’s all about personalized wellness, not one-size-fits-all.

10. Portion Patrol: Your Secret Weapon

Metabolism isn’t as speedy as it once was (ugh), so being mindful about portion sizes helps you stay energized without the weight creep.
Tip: Use smaller plates, slow down at meals, and tune into when you’re satisfied, not stuffed.

Bottom Line:
Midlife nutrition isn’t about rigid rules or restriction. It’s about fueling your fabulous self for strength, energy, and vibrance. Tiny, doable changes add up to big results. Trust me—you’ve got this!

✨Want ideas for easy meal plans or quick midlife-friendly recipes? Hit me up. I have lots of yummy inspiration coming your way!

References

Is This Perimenopause? 8 Sneaky Symptoms You Should Know

Lynne on March 17, 2025

One day, you’re cruising through life like usual. The next, you’re sweating through your sheets at 3 AM, forgetting why you walked into a room, and crying over a cat food commercial. Sound familiar? You, my friend, might be in perimenopause—the years leading up to menopause when your hormones decide to throw a little chaos into the mix.

The good news? It’s totally normal. The even better news? There are ways to handle it without losing your mind. Let’s break down the most common (and most annoying) perimenopause symptoms and what you can do to feel more like yourself again.

1. Your Periods Are Playing Games

One month it’s barely there, the next you’re bleeding like it’s your teenage years again. Perimenopause can make your cycle unpredictable because your estrogen levels are all over the place.

What helps? Tracking your cycle with an app can help you see patterns. If your periods are super heavy, coming too close together, or lasting more than 10 days, check in with your doctor.

2. Hot Flashes & Night Sweats—At the Worst Times

Suddenly sweating through your shirt during a work meeting? Waking up drenched in the middle of the night? Yep, that’s perimenopause messing with your body’s temperature control.

What helps? Avoid caffeine, spicy foods, and alcohol, which can make it worse. Sleep in breathable fabrics and try a cooling pillow to keep those night sweats in check.

3. Mood Swings & Anxiety That Come Out of Nowhere

One minute, you’re fine. The next, you’re snapping at your partner for chewing too loudly. Perimenopause can bring mood swings, irritability, and even anxiety, thanks to fluctuating hormones.

What helps? Regular exercise, meditation, and omega-3-rich foods (like salmon and walnuts) can help stabilize your mood. If anxiety or depression feels overwhelming, don’t hesitate to talk to a doctor.

4. Brain Fog Is Making You Forget Everything

Ever forget why you opened the fridge? Or struggle to remember names? Estrogen affects brain function, so when levels drop, so does your mental clarity.

What helps? Hydration, good sleep, and brain-friendly foods like berries and leafy greens can help. Also, write things down—your brain has enough to deal with right now!

5. Your Body Is Holding On to Weight Differently

If your belly is suddenly softer, even though your diet and exercise haven’t changed, you’re not imagining it. Hormones shift how your body stores fat, often leading to extra fluff around your midsection.

What helps? Strength training, cutting back on sugar, and stress management can help keep weight gain under control. (Yes, stress can make it worse—thanks, cortisol!)

6. Sleep Feels Like a Distant Memory

Can’t fall asleep? Keep waking up at weird hours? Perimenopause can mess with your sleep patterns, leaving you exhausted.

What helps? Stick to a bedtime routine, limit screen time before bed, and try magnesium or chamomile tea to help you relax.

7. Dryness—And Not Just on Your Face

Lower estrogen levels can lead to vaginal dryness, making intimacy uncomfortable (or just plain annoying). Your skin and eyes might feel drier too.

What helps? Water-based lubricants, vaginal moisturizers, and staying hydrated can help. And yes, regular intimacy—solo or with a partner—can actually improve vaginal health.

8. Achy Joints & Stiffness

Waking up feeling creaky? Estrogen helps reduce inflammation, so when it drops, your joints can feel the difference.

What helps? Yoga, gentle stretching, and anti-inflammatory foods like turmeric, ginger, and leafy greens can make a big difference.

When to Check in With Your Doctor

Perimenopause is a natural phase, but if your symptoms are making life miserable—like super heavy periods, severe mood swings, or constant sleep struggles—it’s worth talking to your doctor. Options like hormone therapy, supplements, or simple lifestyle tweaks can make a huge difference.

The Bottom Line

Perimenopause is unpredictable, but it doesn’t have to be a struggle. Small changes—like tweaking your diet, getting more movement, and prioritizing sleep—can help you feel more like yourself again. And remember: this is just a phase, not a permanent state of chaos. You’ve got this!

Are you ready to embrace the next phase of your life with knowledge, confidence, and self-care?

101 Things to Know and Do Before Perimenopause by Menopause Network is your essential guide to understanding the changes ahead, managing symptoms, and thriving through perimenopause.

Grab Your Copy Now

Is Evening Primrose Oil the Menopause Game-Changer You’ve Been Looking For?

Lynne on March 11, 2025

Menopause—it’s a natural milestone in every woman’s life, but let’s face it, it’s not all sunshine and rainbows. From hot flashes that make you feel like you’re living in a sauna to mood swings that have you crying over commercials, the symptoms can be as unpredictable as they are challenging. Enter evening primrose oil (EPO), a little golden drop of nature that might just be your new best friend.

Packed with gamma-linolenic acid (GLA), EPO is a supplement that’s been buzzing around the health and wellness community for its potential to ease those pesky menopausal symptoms. So, grab a cup of tea and let’s dive into why evening primrose oil might become the MVP of your menopause journey.

1. Goodbye, Hot Flashes and Night Sweats

If you’ve ever woken up drenched in sweat at 2 a.m., you know how frustrating hot flashes and night sweats can be. These are hallmark symptoms of menopause caused by fluctuating estrogen levels. While they’re completely normal, they’re far from enjoyable.

EPO has been studied for its potential to manage the severity of hot flashes. In one clinical trial published in the Archives of Gynecology and Obstetrics, women who took evening primrose oil experienced a noticeable reduction in the intensity of their hot flashes compared to those who took a placebo1. Additionally, evening primrose oil was found to effectively decrease both the frequency and severity of night sweats2, bringing much-needed relief to sleepless nights. Imagine turning the temperature down from “volcanic” to “manageable tropical heat”—we’ll take it!

2. Moisturize from the Inside Out

Menopause can sometimes make your skin feel as dry as the Sahara Desert. Hormonal changes during this time lead to a drop in collagen production, and your skin might lose some of that youthful bounce and glow.

EPO is a superstar for supporting skin health. The GLA it contains is believed to help restore moisture and reduce inflammation3. In fact, it’s often used for skin conditions like eczema and acne. For menopausal women dealing with dryness, evening primrose oil might be a game-changer in regaining some of that lost hydration. Bonus points: healthier, glowing skin can definitely boost your confidence.

3. Mood Swings? Take a Breather with EPO

Have you ever cried because you accidentally stepped on a Lego or felt inexplicably irritable over burnt toast? That’s menopause for you. Emotional ups and downs are par for the course, thanks to hormonal fluctuations.

A triple-blind randomized clinical trial published in the Journal of Menopausal Medicine found that women who took evening primrose oil reported significant improvements in psychological symptoms such as anxiety, irritability, and overall well-being4. Imagine going through your day without feeling like your emotions are on a rollercoaster ride—it sounds like a dream, doesn’t it?

4. Joint Comfort and Mobility

With menopause often comes joint stiffness and discomfort, which can make you feel older than you are. This is partly due to declining estrogen levels, which play a role in keeping your joints well-lubricated and inflammation in check.

EPO’s anti-inflammatory properties might come to the rescue here. Some studies suggest that GLA can help reduce inflammation and improve joint mobility5. While research on this topic is still in its early stages, there’s enough promise to make evening primrose oil worth considering if joint discomfort is slowing you down.

5. Supporting Bone Health

So, researchers have been curious about whether evening primrose oil (EPO) might help keep bones strong, especially for folks dealing with osteoporosis—a condition where bones get weak and brittle, often after menopause. EPO has omega-6 fatty acids, which are part of a bigger family of healthy fats called PUFAs (polyunsaturated fatty acids). These fats have been studied to see if they can help with bone density.

In one study, people took a combo of EPO, fish oil, and calcium supplements for 18 months. Turns out, the folks taking these supplements had slower or even reversed bone loss compared to those who got a placebo6. Pretty cool, right? But here’s the twist: a big genetic study looked at omega-6s and bone health and didn’t find a clear link. Still, it opened the door for more research to figure out if omega-6s, like the ones in EPO, might play a role in keeping bones sturdy. So, while it’s not a slam dunk yet, it’s definitely something to keep an eye on!

6. A Natural Solution to Breast Tenderness

Breast tenderness isn’t just a PMS thing—it can also rear its head during menopause. Some women find it uncomfortable enough to interfere with daily life.

Evening primrose oil has a long history of being used to relieve breast pain and tenderness7. In fact, it’s one of the most common supplements recommended for this issue. The GLA in EPO is thought to reduce inflammation and balance certain hormones, leading to relief from discomfort.

How Does EPO Work Its Magic?

At this point, you might be wondering what makes evening primrose oil so special. The secret lies in gamma-linolenic acid (GLA), an omega-6 fatty acid that your body converts into prostaglandins. Prostaglandins are hormone-like substances that play a key role in reducing inflammation, regulating blood flow, and balancing hormonal shifts. By introducing more GLA into your system, EPO helps support these processes, which can ease some of the physical and emotional symptoms of menopause.

Are There Any Side Effects?

As amazing as EPO sounds, it’s not without its potential drawbacks. While it’s generally considered safe for most people, some individuals may experience mild side effects like nausea, headaches, or stomach upset. Rarely, it could increase the risk of bleeding for those on anticoagulant medications or trigger seizures in people with epilepsy. Always consult your healthcare provider before adding EPO to your supplement routine, especially if you have pre-existing conditions or take other medications.

How to Use EPO for Menopause

So, you’re sold on the idea of trying evening primrose oil—what’s next? Here are a few tips:

  • Dosage: For menopause symptoms, dosages of 500 mg to 3,000 mg daily are commonly used, depending on the severity of symptoms. Start with a lower dose and increase gradually.
  • Timing: Consistency is key. Take EPO at the same time each day, with food, to maximize absorption.
  • Form: EPO is available in capsules and as an oil. Capsules are more convenient and easier to dose accurately.

The Verdict: Should You Try Evening Primrose Oil?

While evening primrose oil isn’t a miracle cure for menopause, it shows plenty of potential as a natural option to make this transition a little smoother. From taming hot flashes and mood swings to boosting skin health and joint comfort, it might just be the secret weapon your menopause toolkit has been missing.

Remember, though, what works wonders for one person might not work as well for another. Always consult your doctor or a healthcare professional before starting any new supplement to ensure it’s a safe and effective choice for you.

Evening primrose oil: it’s golden, it’s versatile, and it just might help you feel like yourself again. Who wouldn’t want that during menopause? Here’s to embracing this new chapter with a little extra glow—and maybe fewer hot flashes.

References
  1. Karen Christelle, Maryam Mohd Zulkfili, Norhayati Mohd Noor, Nani Draman, The Effects of Evening-Primrose Oil on Menopausal Symptoms: A Systematic Review and Meta-analysis of Randomized Controlled Trials, Current Women`s Health Reviews; Volume 16, Issue 4, Year 2020, .
    DOI: 10.2174/1573404816999200702162750 ↩︎
  2. Kazemi F, Masoumi SZ, Shayan A, Oshvandi K. The Effect of Evening Primrose Oil Capsule on Hot Flashes and Night Sweats in Postmenopausal Women: A Single-Blind Randomized Controlled Trial. J Menopausal Med. 2021 Apr;27(1):8-14. https://doi.org/10.6118/jmm.20033 ↩︎
  3. National Center for Complementary and Integrative Health. (n.d.). Evening primrose oil. Retrieved March 11, 2025, from https://www.nccih.nih.gov/health/evening-primrose-oil ↩︎
  4. Safdari F, Motaghi Dastenaei B, Kheiri S, Karimiankakolaki Z. Effect of Evening Primrose Oil on Postmenopausal Psychological Symptoms: A Triple-Blind Randomized Clinical Trial. J Menopausal Med. 2021 Aug;27(2):58-65. doi: 10.6118/jmm.21010. PMID: 34463069; PMCID: PMC8408320. ↩︎
  5. Nature’s Best. (n.d.). Should I be taking evening primrose oil for menopause? Retrieved March 11, 2025, from https://www.naturesbest.co.uk/our-blog/the-menopause/should-i-be-taking-evening-primrose-oil-for-menopause/?form=MG0AV3 ↩︎
  6. Harris M, Farrell V, Houtkooper L, Going S, Lohman T. Associations of polyunsaturated fatty acid intake with bone mineral density in postmenopausal women. J Osteoporos. 2015;2015:737521. doi:10.1155%2F2015%2F737521 ↩︎
  7. Goyal. LE., Mansel RE., ); Efamast Study Group. A randomized multicenter study of gamolenic acid (Efamast) with and without antioxidant vitamins and minerals in the management of mastalgia. Breast J. 2005;11:41-47. ↩︎

Disclaimer: The content provided in this blog is intended for informational purposes only. It is derived from scientific studies (involving human, animal, or in vitro research), clinical experience, or traditional practices, as referenced in each article. Please note that the outcomes described may not apply to all individuals. Self-treatment is strongly discouraged for serious or life-threatening conditions, which require professional medical intervention. For many of the conditions discussed, conventional treatments, including prescription or over-the-counter medications, may also be available. It is essential to consult your physician, healthcare provider, or pharmacist regarding any health concerns before using supplements or making changes to prescribed medications. Always seek professional guidance for your specific health needs.

What Ingredients Should You Look for in Menopausal Skincare Products?

Lynne on March 10, 2025

Let’s face it—menopause changes your skin in ways you didn’t quite see coming. Dryness, fine lines, and a sudden lack of elasticity might start creeping in, but the good news is that the right skincare ingredients can make a big difference. Here’s a guide to what you should look for:

Hyaluronic Acid

If your skin feels like a desert, this is your go-to ingredient. Hyaluronic acid is a hydration powerhouse, helping your skin hold on to moisture and look plumper.

Why You’ll Love It:

  • Keeps skin hydrated.
  • Smooths out fine lines.
  • Leaves your skin feeling bouncy.

Ceramides

Think of ceramides as the glue holding your skin cells together. They help repair and protect your skin’s barrier, which can become a little fragile during menopause.

Why You’ll Love It:

  • Locks in moisture.
  • Calms redness.
  • Makes your skin feel stronger.

Peptides

Peptides are like personal trainers for your skin—boosting collagen to keep things firm and toned when elasticity starts to wane.

Why You’ll Love It:

  • Improves firmness.
  • Smooths wrinkles.
  • Supports healthy skin texture.

Retinoids (Like Retinol)

Retinoids are a classic for a reason. They speed up skin cell turnover and encourage collagen production, though you might want to start slow if your skin’s feeling sensitive.

Why You’ll Love It:

  • Improves skin texture.
  • Fades dark spots.
  • Reduces fine lines.

Niacinamide

Niacinamide (a form of vitamin B3) is the multitasking friend your skin didn’t know it needed. It’s great for soothing, brightening, and keeping your barrier in top shape.

Why You’ll Love It:

  • Evens skin tone.
  • Improves elasticity.
  • Reduces inflammation.

Antioxidants (Vitamin C, Vitamin E)

Antioxidants are all about protection. They fight off environmental damage and give your skin a bright, refreshed glow.

Why You’ll Love Them:

  • Prevent premature aging.
  • Brighten dull skin.
  • Help with collagen production.

Squalane

If your skin feels dry but heavy moisturizers clog your pores, squalane is perfect. It mimics your skin’s natural oils without feeling greasy.

Why You’ll Love It:

  • Deeply hydrating.
  • Non-comedogenic.
  • Leaves your skin soft and smooth.

Phytoestrogens

These plant-based compounds might help counteract some of the effects of reduced estrogen on your skin. Soy-based products, for example, are often used for this.

Why You’ll Love Them:

  • Improve hydration.
  • Boost skin elasticity.
  • May help with thinning skin.

Gentle Exfoliants (Lactic Acid, Glycolic Acid)

Exfoliation is key when your skin’s cell turnover starts to slow down. These mild acids can help brighten and smooth your skin without being too harsh.

Why You’ll Love Them:

  • Remove dead skin cells.
  • Improve texture and tone.
  • Help other products work better.

Soothing Ingredients (Allantoin, Aloe Vera)

Sensitive skin needs a little TLC. Soothing ingredients can calm irritation and help your skin feel balanced again.

Why You’ll Love Them:

  • Reduce redness.
  • Calm inflammation.
  • Provide instant relief.

The Bottom Line

Menopausal skin might need a bit more attention, but with the right ingredients, you can keep it looking and feeling its best. Focus on products that hydrate, protect, and support collagen production—and don’t forget sunscreen during the day!