My New Friend Peri

If you’re in your 40s or 50s, you may have met my friend Peri. She showed up in my life a few years ago, bringing all kinds of changes that left me feeling completely different from myself. If you’ve experienced this, you know—it can feel horrible! You might even find yourself wondering, What on earth is happening to my body?

This transition can be full of surprises, from physical shifts to emotional ups and downs. Hormone fluctuations, low energy, restless nights, and mood swings can leave you feeling like the person you used to be is a distant memory.

But here’s the good news: there are natural ways to support your body and start feeling more like yourself again. Here are some holistic tips to help you navigate this stage of life with more ease:

1. Prioritize Sleep Quality

Perimenopause can disrupt sleep patterns, leading to insomnia or frequent waking. Try these tips for better rest:

• Maintain a Sleep Routine: Going to bed and waking up at the same time daily helps regulate your body’s internal clock.

• Limit Screen Time: Reducing exposure to screens an hour before bed can help your body wind down. Sometimes I even turn the light down on my phone so it isn't so bright before bed.

• Herbal Support: Consider calming teas like chamomile or valerian before bed, which can encourage relaxation naturally. I love tea before bed!

2. Stay Hydrated

Hormonal changes can lead to dryness and make it harder for your body to stay hydrated. Aim to:

• Drink Plenty of Water: Set a daily goal, and try to drink consistently throughout the day. 

• Add Electrolytes: Natural sources of electrolytes like coconut water or a pinch of Himalayan salt in water can aid hydration. If you are traveling I use LMNT packets for simplicity.

3. Include More Protein and Fiber

Balanced nutrition can stabilize blood sugar levels, reduce cravings, and keep energy levels consistent.

• Lean Proteins: Chicken, fish, eggs, and plant-based proteins can support muscle retention and strength.

• Fiber-Rich Foods: Incorporate vegetables, legumes, and whole grains to aid digestion and support healthy hormone levels.

4. Move with Purpose

Movement not only supports physical health but also helps release endorphins to lift your mood. Aim for:

• Strength Training: Weightlifting can support bone density and muscle strength, which become increasingly important during this stage.

• Gentle Movement: Yoga, stretching, and walking are wonderful ways to relieve stress and soothe the nervous system.

5. Manage Stress Proactively

Stress can magnify perimenopausal symptoms. Mindful practices like these can help:

• Breathwork and Meditation: Simple breathing exercises can calm your nervous system, helping to reduce anxiety and irritability.

• Time for Yourself: Whether it’s a hobby, reading, or simply quiet time with a cup of tea, find moments of peace in your day.

Remember, You’re Not Alone!!!!!!  Perimenopause may feel overwhelming, but with the right guidance and practices, you can feel empowered and like yourself again! These lifestyle adjustments may not change everything overnight, but small, consistent steps can make a huge difference in how you feel.

THIS VIDEO with Dr. Mary Claire Haver, MD and Mel Robbins is great and short that explains perimenopause a bit more: https://www.youtube.com/watch?v=HAx0B_ICqe0

RECIPE:

High Protein Tomato Soup

INGREDIENTS

• 1 - 28 oz can crushed tomatoes

• 1/2 onion, chopped in large chunks

• 1-2 Pieces of garlic 

• 1 - 14 oz block of silken tofu

• 2 c bone broth

• 1 tsp pink salt

• 4-5 leaves fresh basil (1 tsp dried works too)

• 1 cup of cottage cheese

Add all together in a large pot. Add Cottage cheese last after rest has simmered for a bit. Then blend together with an immersion blender.

Make with a delicious grill cheese on sour dough bread! 

Quote I LOVE: 

“One thing I love about aging—and I do love aging—I’ve got a wisdom that no young person can buy. You earn it.” 

— Suzanne Somers

Start. Be Consistent. Be Driven. Be YOU.