Your Guide To Perimenopause Self Care

A guide to perimenopause self care:

• Perimenopause self care is about supporting your health and wellbeing through simple, consistent habits that work for your body.
• Nutrition, movement, sleep and stress management can all play an important role in supporting your wellbeing as hormone levels naturally change.
• Natural remedies and supplements may complement healthy lifestyle habits, but they're best used with guidance from a healthcare professional.
• There's no one-size-fits-all approach. Paying attention to your symptoms, looking after your physical and mental wellbeing, and seeking support when you need it can help you navigate perimenopause with confidence.

Menopause is widely discussed, but far less attention is paid to the years leading up to it. Perimenopause is the transitional stage before menopause. It can feel unpredictable with symptoms that arrive uninvited and often before you expect them. 

Self care during perimenopause is a practical way to support yourself through these changes. This is your guide to doing exactly that, covering diet, movement, sleep, stress, and perimenopause supplements, so you can feel a little more in control of your own experience.

How to support yourself through perimenopause

Many women describe simply "not feeling like themselves" during perimenopause. The experience is common enough that researchers have studied the phrase directly, documenting how frequently it comes up among women approaching menopause¹. It also points to a wider need: better education and perimenopause support to help women navigate this stage of life with confidence².

There is no single approach to perimenopause that works for everyone. What tends to help most is a combination of consistent lifestyle habits, built up gradually over time. So, where do you start? Let’s take a closer look. 

Diet and nutrition during perimenopause

One of the best forms of self-care during this time is nutrition. Hormonal changes during perimenopause can influence the way your body uses energy and stores fat, as well as your appetite and nutritional needs. These are a normal part of the transition and can look different for everyone³.

Along with supporting your changing energy needs, good nutrition also plays an important role in maintaining bone health, muscle health and overall wellbeing as oestrogen levels naturally change³.

Perimenopause diet: what to eat more of

Eating well during perimenopause isn't about following a special diet. Many of the same healthy eating habits that support your overall wellbeing can also help support you through this stage of life. Paying attention to key nutrients, including³:

• Calcium
• Vitamin D
• Protein
• Fibre
• Omega-3 fatty acids

All of these can help support bone health, muscle health, gut health and overall wellbeing as your hormone levels change. Research also suggests omega-3 fatty acids may help support mood by influencing serotonin regulation⁴.

Foods that may worsen symptoms

Some foods and drinks may make perimenopause symptoms more noticeable for some people. Rather than avoiding them altogether, it can be helpful to pay attention to how your body responds and adjust your intake if you notice certain foods trigger symptoms⁵.

Some common examples include:

• Alcohol, which may trigger hot flushes and affect sleep quality for some people.
• Caffeine may contribute to hot flushes or feelings of anxiousness in some women.
• Highly processed foods and foods high in added sugars may make it more difficult to maintain steady energy levels throughout the day.
• Foods high in salt can contribute to bloating for some people.

Alongside making thoughtful food choices, regular physical activity, limiting alcohol, and eating a balanced diet can all help support your health and wellbeing during perimenopause⁵. 

Movement and exercise in perimenopause

Regular movement can play an important role in supporting your health and wellbeing during perimenopause. Different types of exercise offer different benefits, so building a routine that includes a mix of activities can help support you through this stage of life.

Strength training is an important part of that mix. As oestrogen levels naturally decline, bone density and muscle mass can also change. Resistance exercise can help support muscle strength, bone health and physical function⁶. Alongside strength training, aerobic exercise supports heart health and overall wellbeing, while activities such as yoga and Pilates may help improve flexibility, mobility and relaxation.⁶

Sleep and perimenopause

Changes to sleep are common during perimenopause, and there are often several factors involved. Night sweats can interrupt your sleep, while changing hormone levels may also influence your sleep patterns. Because a poor night's sleep can affect your mood, energy, and concentration the next day, making sleep a priority can help support your overall wellbeing⁷.

Some simple habits that may help support better sleep include:

• Keeping a consistent bedtime and wake-up time, including on weekends.
• Creating a cool, dark and comfortable sleep environment.
• Limiting screen time and alcohol in the hours before bed.
• Eating a balanced diet that includes magnesium-rich foods, such as leafy green vegetables, nuts, seeds and wholegrains.
• Establishing a relaxing wind-down routine to help signal that it's time for sleep.

Stress management during perimenopause

Stress and hormones are closely connected. During perimenopause, ongoing stress may influence hormone regulation and can make symptoms such as changes in mood, sleep or energy feel more noticeable⁸ ⁹. While it's not always possible to avoid stress, finding healthy ways to manage it can help support your overall wellbeing during this stage of life.

Mindfulness may help ease psychological symptoms such as anxiety and low mood during perimenopause.¹⁰ Other strategies that may help include:

• Practising mindfulness or meditation, even for a few minutes each day.
• Using breathing exercises to help you slow down and reset.
• Spending time outdoors or in nature.
• Setting healthy boundaries and making time for activities you enjoy.
• Seeking support from a healthcare professional, counsellor or trusted support network when you need it.

Perimenopause skincare

Changes to your skin are a common part of perimenopause. As oestrogen levels naturally decline, they can affect collagen production, skin hydration and elasticity, which may lead to noticeable changes over time¹¹ ¹².

During this stage, you may notice your skin feels drier, less firm or more sensitive than usual. Some people also experience slower wound healing or adult acne, even if they haven't had breakouts for many years¹³.

Looking after your skin during perimenopause doesn't have to be complicated. Keeping your skin hydrated, using gentle skincare products and protecting your skin from the sun can all help support skin health. 

Natural remedies for perimenopause

Alongside healthy lifestyle habits, some people choose to explore natural remedies or supplements to help support their wellbeing during perimenopause. While some ingredients have been studied for their potential role in managing menopausal symptoms, they're best viewed as one part of an overall approach to health rather than a replacement for balanced nutrition, regular movement and good sleep.

Supplements aren't suitable for everyone, and what works for one person may not work for another. If you're considering adding a supplement to your routine, speak with your healthcare professional or a qualified naturopath, particularly if you're taking other medications or have an existing health condition.

What not to do in perimenopause

Perimenopause looks different for everyone, and there isn't a perfect way to navigate it. However, there are a few habits that may make symptoms more difficult to manage. Recognising them can help you make choices that better support your health and wellbeing.

• Ignoring ongoing symptoms. You don't have to manage perimenopause on your own. Speaking with your healthcare professional early can help you understand your symptoms and explore the support options available.
• Over-exercising or not eating enough. Regular movement is important, but so is adequate nutrition and recovery. Overtraining and low energy intake can place additional stress on the body and may affect hormone regulation14 15.
• Drinking alcohol regularly if it worsens your symptoms. For some people, alcohol can affect sleep and make symptoms such as hot flushes more noticeable. Paying attention to how your body responds can help you decide what works best for you⁸ ⁹.
• Overlooking bone health. As oestrogen levels naturally decline, supporting bone health becomes increasingly important. Regular strength training, along with adequate calcium and vitamin D, can help support healthy bones16.
• Ignoring changes in your mental wellbeing. Changes in mood are common during perimenopause and deserve attention. If you're feeling persistently anxious, low or overwhelmed, it's important to seek support from your healthcare professional.
• Becoming isolated. Staying connected with friends, family or your support network can be an important part of looking after your wellbeing during this stage of life.

Taking care of yourself in perimenopause

Perimenopause is a natural stage of life, but that doesn't mean it's always easy. Taking care of yourself through this transition is about finding the habits that support your health and wellbeing, while recognising that your needs may change over time.

Whether that's eating well, staying active, prioritising sleep or reaching out for support, small, consistent habits can make a meaningful difference. If you're experiencing symptoms that are affecting your daily life or you have questions about perimenopause, speak with your healthcare professional to discuss the support that's right for you.

Explore more articles on the Swisse Wellness Hub. Discover more, like a guide to different menstrual cycle hormones and the lowdown on PMS symptoms.

References:

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