Midlife Health: Annie Gaudreault
Perimenopause is a pivotal chapter in a woman’s life—a time of change, both physically and emotionally.
But rather than viewing it as a challenging transition, you can take steps to make this phase a time of strength, resilience, and renewal. With the right mindset, lifestyle choices, and support, perimenopause can be managed with ease.
6 Steps To Thrive During Perimenopause:
Here are some actionable steps women can take to not only manage perimenopause but to thrive during it.
1. Prioritize Nutrition For Hormonal Balance:
Nutrition plays a critical role in managing the symptoms of perimenopause. As your hormone levels fluctuate, what you eat can either help ease the transition or make symptoms worse. Here’s how to fuel your body with the right foods:
“Nutrition plays a critical role in managing the symptoms of perimenopause”
Incorporate Omega-3 Fatty Acids:
Omega-3s found in fatty fish like salmon, chia seeds, and walnuts are known for their anti-inflammatory properties. They also support brain health and can help reduce the severity of hot flashes.
Eat Whole Foods:
Focus on protein and more fiber! Whole grains, fruits, vegetables, will go a long way to keep you full and give you the nutrients you need. More protein will keep you full longer, help stabilize blood sugar, which can mitigate the nasty energy dips and mood swings.
Limit Processed Foods And Sugars:
High sugar intake can exacerbate hormonal imbalances, leading to spikes and crashes in energy levels and mood. Reducing processed food intake will help you feel more balanced.
By fueling your body with nourishing foods, you not only support hormonal health but also maintain the energy and vitality needed to navigate this phase.
2. Get Moving: Exercise For Body And Mind:
You’ve heard if before – you gotta move! Physical activity is a powerful tool especially at perimenopause. Exercise boosts mood, regulates sleep, and helps manage weight, which can become more difficult during this time. Additionally, it strengthens your bones and muscles, which is crucial as estrogen levels decline.
Strength Training:
Incorporating weight-bearing exercises into your routine helps preserve muscle mass and bone density, reducing the risk of osteoporosis. Lifting weights or using resistance bands just two or three times a week can have a significant impact.
Cardio – Some, Not Too Much:
As cardiovascular disease risk increases during perimenopause, regular aerobic exercise such as walking, running, swimming, or cycling can help protect your heart and reduce the frequency of hot flashes. Shorter, more intense cardio sessions are your best friend.
Yoga And Stretching:
Yoga combines strength, flexibility, and mindfulness. It can improve physical strength while calming the nervous system, making it easier to manage stress and anxiety that sometimes accompany hormonal changes.
Exercise isn’t just about physical fitness; it’s a key factor in maintaining mental clarity and emotional well-being. Prioritizing movement keeps both your body and mind strong.
3. Focus On Stress Management:
Perimenopause can be a stressful time, both physically and emotionally. Stress amplifies symptoms like insomnia, mood swings, and fatigue, so it’s essential to develop strategies to manage it effectively.
Practice Mindfulness:
Mindfulness meditation, deep breathing exercises, or simply taking a few moments of quiet reflection each day can help lower stress levels and improve your mood.
“Physical activity is a powerful tool especially at perimenopause.”
Delegate And Simplify:
It’s a time to rethink your priorities and simplify your life. Don’t be afraid to let go of what no long serves you, and ask for help to reduce your load.
Engage In Relaxing Hobbies:
Whether it’s reading, crafting, gardening, or anything else that brings you joy, make time for activities that calm your mind and rejuvenate your spirit. Fill your soul tank!
More than 40% of women will experience mental health challenges at perimenopause so it is critical to reduce your stress and practice self care.
4. Prioritize Sleep: Your Body’s Best Healer:
Sleep is essential for physical recovery, hormonal balance, and mental health. Unfortunately, many women in perimenopause struggle with insomnia or disrupted sleep due to night sweats and hormonal fluctuations.
Reduce Alcohol:
It is proven that reducing and/or eliminating alcohol helps us sleep better
Consider Relaxation Techniques:
Practices like progressive muscle relaxation, deep breathing, or yoga Nidra before bed can help calm the mind and prepare your body for restful sleep.
Stick To A Sleep Schedule:
Try to go to bed and wake up at the same time each day, even on weekends. This helps regulate your internal clock and improves sleep quality.
By prioritizing sleep and making it a non-negotiable part of your health routine, you’ll feel more energized, balanced, and ready to take on the day.
5. Stay Connected: Build A Support System:
Navigating perimenopause can feel isolating, but it doesn’t have to be. Staying connected with others, whether through friends, family, or a support group, is a powerful way to stay emotionally strong.
Talk About It:
Opening up about your experiences with perimenopause will create a sense of community and support. Many women feel alone in this phase, but talking with others who are going through the same experience can be both comforting and empowering.
“Opening up about your experiences with perimenopause will create a sense of community and support.”
Join A Support Group:
Online or in-person support groups are great resources for sharing experiences, asking questions, and finding camaraderie among women going through similar journeys. The worst thing to do is to try to do this alone!
Having a strong support system can make all the difference in navigating the ups and downs of perimenopause.
6. Embrace A Positive Mindset:
The way you view perimenopause can have a profound impact on how you experience it. In a world that worships youth, it’s easy to understand that for many women, this stage of life can equate bias around aging. However, I have found that in my practice, women eventually see this time as an amazing opportunity to reinvent themselves and live based on their own values.
Perimenopause Challenges:
Perimenopause may come with its challenges, but with the right approach, it can also be a time of empowerment, growth, and renewal.
By focusing on your health—through proper nutrition, regular exercise, stress management, and sleep—you can ease the physical symptoms and maintain your energy and vitality. Building a support system and adopting a positive mindset will help you navigate the emotional shifts with grace.
This is your time to thrive, not just survive, and to embrace the possibilities of this next chapter with strength and optimism.
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About the Author:
As a nutritionist and women’s health coach, Annie founded VEEV Health & Wellness to support the needs of smart and successful women at midlife, giving them the confidence to do what they want to do, with the energy that they need. An endurance athlete with 12 marathons and 3 Ironman® triathlons under her belt, Annie lives what she preaches.
A prior 25+ year career as a brand consultant working with executives of Fortune 500 companies gave her a solid background to serve the wellness needs of those living busy lives.
She is a regular speaker to the media, corporations and lifestyle organizations on various topics of health.
