Perimenopause, Unplugged: How to Feel Like Yourself Again (Naturally!)

Because hormone replacement therapy is not the right answer for everyone in perimenopause!

Introduction: Why Non-Medical Approaches Matter

Hormones, shmormones! With all the craziness going on with your body and brain right now, who wants to add something else to the mix? And what if it makes things worse?

If the idea of putting more chemicals into your body in the hopes that they might help (and hopefully won’t cause side effects) makes you hesitate, you’re in the right place. Just because there’s a lot of talk around hormone therapy to ease symptoms doesn’t mean that’s the best answer for you.

So if we’re not adding hormones, what’s going to help? I’ve got you. It might not seem like the easiest way to get started, but choosing any of the following areas to make a small change can add up to a huge positive impact on perimenopause symptoms. Plus, you’ll improve your overall health and well-being at the same time! No chemicals required.

From exercise and food to better sleep (because, wow, is it harder to come by these days!), these strategies can help smooth out the hormonal rollercoaster and get you feeling like yourself again. Let’s dig in.

Yes, exercise is still the BEST answer for your health whether you’re in perimenopause or not

Exercise: Annoyingly Effective, But Still Worth It

I know, I know—exercise is the advice no one really wants, but it works. And not just in a "you should probably do this" kind of way. Studies show that 6-8 weeks of moderate exercise a few times a week can reduce perimenopause symptoms so much that some people who were considering hormone therapy decide they don’t even need it.

That’s wild. And also a little unfair. Because exercise is free, but it’s not always easy.

Still, here’s the truth: Moving your body makes everything better.

• Hot flashes + mood swings? Less intense.

• Bone loss? Slows down.

• Brain fog + stress? Clears up.

• Metabolism trying to quit on you? Gets a little boost.

• Sleep? (Finally) improves.

So... What Counts as Exercise?

Here’s the good news: you don’t have to be a ‘gym person’ if that’s not your thing.

Any activity that gets your heart rate up most days of the week is a win.

• Walking, dancing, hiking—anything weight-bearing (on your feet) helps keep bones strong.

• Lifting something heavier than your coffee cup (weights, resistance bands, bodyweight moves) maintains muscle and keeps your metabolism from totally ghosting you.

• Yoga, Pilates, tai chi—if it helps with balance and stress, it counts.

The best kind of exercise? The one you’ll actually do.

So whether it’s a brisk walk with a friend, some quick squats while brushing your teeth, or dancing in your kitchen like nobody’s watching, just move. A little effort, most days, can make a massive difference in how you feel.

Already Crushing Your Workouts? Keep Going (or Change It Up!)

If you’re already super active and loving your workouts, don’t slack off now! But if you’ve been doing the same thing for a while and noticing it’s not working quite like it used to, that’s (unfortunately) normal too.

Perimenopause changes how your body responds to exercise, so what worked before might need a few tweaks. I’ve been there! My usual workouts weren’t giving me the same results, so I started working with a perimenopause coach who helped me adjust my routine and wow, what a difference.

If you’re looking for expert guidance, check out Shannon Paterson —she’s helped me fine-tune my workouts to match my peri-body and feel better than I have in ages!

Restful sleep can be yours again!

Sleep: Why It’s Harder (and How to Fix It!)

Why Sleep Feels Like a Lost Cause in Perimenopause

Ever feel like your body forgot how to sleep? Blame hormones.

As estrogen and progesterone levels fluctuate, night sweats, middle-of-the-night wake-ups, and lighter sleep become way more common. Meanwhile, melatonin (your sleep hormone) isn’t showing up like it used to, making it harder to fall and stay asleep. And let’s not forget stress—because what’s perimenopause without random 2 AM existential crises?

But I promise, you’re not doomed to a lifetime of bad sleep. Let’s talk about what actually helps.

The Sleep Fix: What Actually Works

1. Wake Up at the Same Time Every Day (I know, it sucks)

The single, biggest, research-based change? A consistent wake-up time. Yes, even on weekends. (Rude, I know.) It sets your circadian rhythm so your body actually knows when it’s supposed to sleep next time.

And if you struggle to fall asleep? A wind-down routine is non-negotiable. Your brain needs time to slow down from its usual million-miles-an-hour pace. Check your calendar, jot down tomorrow’s to-dos, and do a quick brain dump before bed so you’re not lying there sure that you’ve forgotten something important.

2. Screens Are Sabotaging You

That endless Instagram scroll before bed? Wrecking your melatonin.
Try this instead:

• Switch your phone to red-light mode in the evening.

• Grab blue light-blocking glasses if screens are unavoidable (also adds mystery to your very alluring bedtime look).

• Or, get ready for it, put your phone down 30 minutes before bed. (I turn on “sleep mode" which pauses my notifications; super helpful!)

3. Set Up a Sleep-Friendly Environment

• Keep it cool (literally). Your body needs to drop in temperature to fall asleep, so set your thermostat between 60-67°F and try moisture-wicking sheets if night sweats are a problem.

• Make it dark (blackout curtains, eye mask, whatever works).

• Minimize noise (earplugs, white noise machine, or a gentle threat to your snoring partner).

4. Watch What (and When) You Drink

• Caffeine has a half-life of 5-6 hours, which means your afternoon latte (or that can of Celsius you swore would only be “once in a while”) is still keeping the brain party going at bedtime. Try cutting off caffeine by 2 PM if sleep, or stress, are an issue.

• Alcohol might help you fall asleep, but it messes with sleep cycles. That 3 a.m. wake-up after a glass of wine? Not a coincidence. Alcohol breaks down to acetaldehyde (a stimulant) after about 4 hours. It also messes with REM sleep, so even if you don’t fully wake up, you’re not getting the deep rest you need.

• Too much liquid too late = middle-of-the-night bathroom trips. Try to front-load your hydration earlier in the day!

5. Manage Stress (so your brain doesn’t start an overthinking marathon at 3 AM.)

If your mind likes to replay every awkward thing you’ve ever done the second your head hits the pillow, it’s time to take control.

• Brain dump before bed. Write down tomorrow’s to-dos so your brain doesn’t have to hold onto them all night. And jot down anything else floating around in there that may pop up as soon as you start drifting off.

• Try a quick meditation, journaling session, or deep breathing exercises to shift into sleep mode.

• And remember, regular exercise (like we talked about earlier!) is a natural stress reliever that helps regulate sleep, too!

Final Thoughts: Small Tweaks, Big Sleep Wins

Sleep affects everything—your mood, energy, focus, metabolism, and how well you survive perimenopause. 

Perimenopause can feel like a moving target—what works for one person might not be the right fit for you. If you're looking for expert guidance tailored to your body and brain, I’m here to help. Learn more about how I work with patients here.

Start with one small shift this week (maybe waking up at the same time every day or doing a quick brain dump before bed). The goal? More deep sleep, fewer 3 AM wake-ups, and actually feeling like a functional human again.

The Mediterranean diet for the win in perimenopause!

Food: What You Eat Matters (even though that’s annoying to hear over and over…)

Look, I’d love to say that mac and cheese and margaritas are the key to thriving in perimenopause, but sadly, science disagrees.

The truth? What you eat affects everything: your hormones, mood, metabolism, energy, and brain function. And if your go-to diet has been mostly "whatever is fastest and easiest," (hi, we’ve all been there), this might be a good time to switch things up.

The best part? You don’t need to count calories, cut carbs, or eat nothing but sad salads. You just need more of the stuff that helps your body function better and less of the stuff that makes you feel like garbage.

The Mediterranean Diet: Your Perimenopause MVP

If there’s one eating style that consistently gets gold stars from researchers, it’s the Mediterranean diet. Why? Because it’s nutrient-dense, anti-inflammatory, and great for your brain, heart, and hormones.

Here’s what it’s all about:

• More: Fruits, veggies, nuts, whole grains, healthy fats (like olive oil and avocado), fish, and legumes (lentils are my personal fav!).

• Less: Processed foods, refined carbs, added sugars, saturated fat, and excessive red meat.

• Bonus: A glass of red wine isn’t off-limits (just don’t overdo it, or say hello to that 3 a.m. wake-up call we just talked about).

Why is this so good for perimenopause?

• Fights inflammation which helps with joint pain, brain fog, and energy

• Stabilizes blood sugar bye, mood swings and hangry meltdowns

• Supports brain health lowers risk of dementia and keeps your memory sharp

• Protects your heart which is extra important now that estrogen won’t be backing you up

Other Diets Worth Looking Into

The Mediterranean diet is the easiest to stick with long-term, but if you want more structure, check out:

• The DASH Diet – Originally designed to lower blood pressure, but also great for heart health and hormone balance.

• The MIND Diet – A mix of Mediterranean and DASH, specifically focused on brain health and lowering dementia risk.

Both have tons of overlap with Mediterranean-style eating, so if you like reading up on different approaches, they’re worth checking out.

One Simple Rule: Add Before You Subtract

Instead of stressing about cutting out "bad" foods, start by adding more of the good stuff.

• More fiber (whole grains, beans, berries; aim for 25 grams per day!) = happier gut and better hormone balance.

• More healthy fats (avocados, nuts, olive oil) = better brain function and stabilized mood.

• More water = less bloating, better energy, and fewer dehydration headaches.

Once you start feeling better, the cravings for processed junk, sugar, and fast food tend to calm down on their own (no misery or extreme restriction required).

Final Thoughts: You Don’t Have to Be Perfect

Nobody eats "clean" 100% of the time (and anyone who says they do is lying or very, very sad). The goal is progress, not perfection.

The right habits now don’t just help you feel better today—they set the stage for better energy, brain health, and longevity. If you're ready to make a plan that actually works for you, check out how I help women navigate perimenopause here.

Start with one small tweak—maybe adding fiber, swapping in olive oil, or drinking more water. Your body will thank you, and future you will feel way better for it.

Help your friends make lifestyle changes during (or even before!) perimenopause too

Help a Friend Quit (because smoking + perimenopause is a nightmare!)

You probably don’t smoke (yay, you!), but if you know someone who does, now’s the time to encourage them to quit.

Perimenopause is already a rollercoaster, but smoking makes it worse. Way worse.

• Hot flashes? More intense and more frequent

• Bone loss? Speeds up, increasing the risk of fractures

• Heart disease risk? Skyrockets (already climbing post-menopause)

• Skin aging? Fast-tracked (and no fancy cream can fix it)

So, if your friend is still lighting up, this might be the nudge they need. Share what you know, cheer them on, and remind them—quitting now can still make a huge difference.

Top Tips for a Smoother Perimenopause

Here they are: the best things you can do to navigate perimenopause—no hormones required!

• Move Your Body, Feel the Difference: Whether it’s a brisk walk, a yoga flow, or some squats in your living room, regular exercise boosts your mood, strengthens your bones, and keeps your energy high.

• Fuel Your Body with the Good Stuff: Adding more fiber, healthy fats, and nutrient-packed foods (hello, Mediterranean diet!) helps balance hormones, stabilize energy, and support long-term health.

• Drink More Water (seriously, you need it, just not right before bed): Staying hydrated fights fatigue, dryness, and bloating while keeping you feeling (and looking) better.

• Help a Friend Quit Smoking: If someone in your life still smokes, now’s the time to cheer them on as they quit. Because nothing makes perimenopause harder than cigarettes.

Small tweaks = big wins—pick one tip to try this week and start feeling fabulous!

Conclusion: Perimenopause on Your Terms

Perimenopause isn’t something you just have to survive. You get to take control, make adjustments, and find what works for you.

And no, you don’t have to change everything overnight. Start with one small shift—maybe drinking more water, moving a little more, or tweaking your bedtime routine. Small, consistent steps add up, and before you know it, you’ll feel stronger, clearer, and more in charge of your body again.

Your choices matter, and even small ones can make a big difference. So take the first step today—your future self will thank you. 

Need more support? If perimenopause has you feeling stuck, you don’t have to figure it all out alone. Sometimes, the right doctor, plan, or conversation can make all the difference. If you’re looking for expert guidance tailored to you, your brain, and your body, let’s talk. Learn more here.