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Writer's pictureLauren
Aug 143 min read

Understanding Perimenopause: A Guide to Managing Symptoms and Feeling Your Best


Are You Experiencing These Symptoms?

If you're a woman in your 30s or 40s and are noticing any of the following symptoms, you may be entering perimenopause:


  • Weight gain or difficulty losing weight despite no major changes in diet or habits.

  • Hot flashes and night sweats (vasomotor symptoms).

  • Breast tenderness and worsened premenstrual symptoms.

  • Lower sex drive, vaginal dryness, or discomfort during sex.

  • Fatigue and trouble sleeping (waking up at 3 am with a racing mind).

  • Irregular periods or periods that differ from your usual cycle.

  • Mood swings,

  • Anxiety,

  • Hair thinning, brittle hair,

  • Headaches and migraines,

  • Frequent urination, including an urgent need to pee and leaking when coughing or sneezing.

  • Trouble concentrating and short-term memory problems.


If any of these symptoms sound familiar, it’s essential to understand perimenopause and what you can do to feel better today.


What is Perimenopause?

Perimenopause, also known as the menopause transition, is a natural phase that occurs as your ovaries gradually start producing less estrogen. This phase typically begins 8-10 years before menopause, the point at which your ovaries stop releasing eggs, and menstruation ends.


  • When Does Perimenopause Start?Perimenopause usually starts in your mid-40s, but it can begin as early as your 30s or even earlier.

  • How Long Does Perimenopause Last?The duration of perimenopause varies; for some women, it may last only a few months, while for others, it can continue for up to 10 years. On average, this stage lasts about four years and ends when you've gone 12 months without having a period.


How to Feel Better During Perimenopause: Lifestyle Changes and Nutrition Tips

Managing the symptoms of perimenopause can be challenging, but making certain lifestyle and dietary changes can help you feel better and maintain your health.


  1. Prioritize Protein Intake

    • Why Protein is Important During perimenopause and menopause, your body needs more protein. Without sufficient protein, you might find yourself reaching for carbs and fats, which can lead to unnecessary calorie intake. Protein supports lean muscle mass, which is crucial because you begin to lose 3-5% of muscle mass per decade after age 30.

    • How Much Protein Do You Need? Calculate your daily protein needs by multiplying your goal weight by 0.7. This will give you the number of grams of protein you should aim to consume each day.

    • Benefits of Protein Protein helps build lean muscle mass, supports weight loss, and improves body composition by reducing belly and back fat. Additionally, protein increases satiety, stabilizes blood sugar, and boosts your metabolic rate due to its higher thermic effect.

    • Explore Supplements Consider incorporating supplements like whey protein, BCAAs, collagen, and creatine to support hair, skin, muscle growth, and bone health.

  2. Start Lifting Heavy Weights

    • Incorporating strength training into your routine can help maintain muscle mass and improve overall body composition. If you can easily do more than 10 reps, it's time to increase the weight.

  3. Incorporate Non-Starchy Vegetables

    • Aim for 4-5 cups of non-starchy vegetables each day. These are high in fiber, support gut health, and help balance blood sugar levels.

  4. Add Healthy Fats to Your Diet

    • Healthy fats like avocado, walnuts, pumpkin seeds, hemp seeds, salmon, mackerel, and sardines are essential for balancing hormones and reducing inflammation.

  5. Increase Fiber Intake

    • Aim for 25-35 grams of fiber per day. As hormone levels drop during midlife, the diversity of your microbiome also decreases, affecting your gut health and overall well-being. Eating a variety of plant foods (20-30 different types each week) can help maintain gut health.

  6. Drink Water

    • Drink at least 2-3 litres of water per day in between meals to improve digestion, metabolize fat and boost overall health. Explore electrolytes to improve hydration.


Take the Next Step: Work with a Registered Holistic Nutritionist

If you're in your 30s or 40s and experiencing perimenopause symptoms, now is the time to take control of your health. As a Registered Holistic Nutritionist, I specialize in helping women manage their symptoms and feel better through personalized nutrition and lifestyle strategies.


Book a Free 15-minute Discovery Call to learn how I can help you navigate this phase with confidence and ease.


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