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Perimenopause is a time of change, growth and flourishing
With a little planning and effort, you can build a stronger and more resilient foundation for the next phase of your life
- PUBLISHED: Fri 14 Feb 2025, 5:49 AM UPDATED: Mon 2 Jun 2025, 12:28 PM
As far as perimenopause goes, the buzzwords are usually about what you lose: oestrogen, sleep, and patience. However, we should ask a different question: What can you gain during this phase? Perimenopause isn’t solely about hardship; it can also be a time for growth and flourishing, particularly with helpful self-care and lifestyle adjustments.
To put it another way, think of perimenopause as an untidy yet amazing renovation job. There is a lot of dust and the old pipes are making strange noises — but what is the outcome? A stronger and more resilient foundation for the next phase of your life. Just like any renovation, you need the right tools for the job.
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However, self-care during perimenopause is not a one-size-fits-all approach.
Let’s explore some practical tips that you can start today.
Listen to your body even when it whispers
Perimenopause loves subtlety. You’re great one day, and then the next your energy feels like a phone at 5 per cent battery. Stop and check in instead of powering through. Are you sleeping enough? Are you hydrated? Are you getting enough movement? Sometimes, the most simplistic tweaks like going to bed 30 minutes earlier can make all the difference.
Nourish; don't deprive
Food is a complete game-changer in this phase. Instead of stressing about what not to eat, flip the thought and shift to what you can add. Now, think of your meals as ways to nourish and heal your body. Leafy greens, healthy fats, and proteins will become your best buddies. And of course, hydrate, hydrate, hydrate.
Move, but make it fun
It’s not all about hitting the gym hard. Do yoga or brisk walking if that feels better. Consistency is what matters the most. Movement can do wonders for mood swings, sleeping patterns, and those annoying hot flushes. Tip: Give dancing in your living room a shot.
Craft your sleeping paradise
If sleep feels elusive, you’re not alone. Many women going through perimenopause struggle with restless nights. Create a bedtime routine that soothes you — dim the lights, sip some chamomile tea, and put your phone on airplane mode. Weighted blankets can also work wonders for calming a restless body and mind.
Adopt stress-busting rituals
Stress is a VIP pass into perimenopause, but you can kick it out of the party. Mindfulness practices like meditation or journaling help you centre yourself. Remember to say no to things that drain your energy. Protect your peace like it’s a precious gemstone, because it is.
Find your crew
A sounding board can make a difference, whether it is that close friend, a support group, or even a healthcare provider who will listen. Talking about your experiences normalises what you’re going through and reminds you that you are not alone.
Celebrate small wins
Success comes in all shapes and sizes. Being able to wake up and feel refreshed? Success. Being able to avoid a mood swing because of deep breathing? Success. These small moments add up and are worthy of celebration.
The big picture
Perimenopause may be your body’s way of evolving, not unraveling. It can be unpredictable and messy, but is also an amazing opportunity to know yourself and redefine self-care from a ‘nice-to-have’ to a complete necessity. It is time to switch from survival mode to thrive mode, step by step.
This isn’t about perfection; it’s about making progress. Remember that your best years are not behind you, they’re unfolding now.
Ready to take charge of your perimenopause journey? Let’s explore how simple, sustainable changes can help you thrive during this phase.
Gayu Lewis is a menopause wellness advocate and holistic coach. Get in touch with Gayu Lewis on the handle @gayulewisofficial