Perimenopause, the transitional phase leading up to menopause, can bring about a range of physical and emotional challenges. Understanding and addressing these changes can help us navigate this period with ease and empowerment.

Contrary to popular belief, perimenopause symptoms are not just a normal part of aging. They’re our bodies way of signaling that it needs attention. By listening to our bodies and making necessary adjustments, we can alleviate discomfort and promote overall well-being.

As women, our hormones significantly influence our physical and mental well-being. Unlike men, our hormonal fluctuations throughout our menstrual cycle impact our needs and what works for us. What worked in our 20s may not be optimal in our 40s and 50s.

Here are some key aspects to help us thrive during this transition.

Blood sugar regulation: Stabilizing blood sugar is crucial for hormonal health. Consistent energy levels, stable moods and healthy skin can all be supported by maintaining balanced blood sugar. Prioritize a whole foods diet rich in fiber, quality proteins and healthy fats. When consuming carbohydrates, pair them with a protein or fat to minimize blood sugar spikes. Getting some movement in after we eat and staying hydrated will also help keep blood sugars stable.

Cortisol regulation: Cortisol, often viewed negatively, plays a crucial protective role. However, excessive stress can lead to chronic cortisol elevation, disrupting hormonal balance and contributing to various health issues. Common stressors include work stress, social media, blood sugar fluctuations, alcohol consumption, unhealthy relationships and poor sleep. To regulate cortisol, incorporate stress-reducing techniques like deep breathing, gentle exercise, adequate sleep and healthy lifestyle habits.

Take a break from high-intensity (HIIT) workouts: Consider incorporating more weight-bearing exercises into routines to support muscle health and estrogen levels, which are crucial for cognitive function and managing perimenopause symptoms. While any form of movement is beneficial, opt for low-impact activities instead of HIIT ones such as yoga, tai chi or walking to reduce cortisol levels.

Labs: To support hormonal balance, consider annual blood work to assess vitamin D status, fasting insulin and thyroid function, to name a few. Addressing any imbalances can contribute to a healthier hormonal environment. To take a deeper dive into our hormones, consider a Dutch hormonal panel.

Hormones can be dramatic, but they’re trying to send a message. Symptoms are a reflection of our past habits and offer insights into what needs to change. Hormones are forgiving, but they require time to heal. Be patient, kind to oneself and remember our worth. If additional support is needed, seek guidance from a women’s health specialist.

Source: Jennifer Brannigan, RD, LDN, IFNCP and CDCES, is owner of Functional Nutrition with Jen.