A Personal Awakening
Perimenopause hit me like a whirlwind—unpredictable weight gain, mood swings, and nights spent tossing and turning. I tried countless quick fixes, only to feel more frustrated and defeated. It wasn’t until I began focusing on small, intentional lifestyle changes that I started seeing real results. Perimenopause isn’t just about surviving; it’s about thriving. If you’ve been feeling stuck, these 37 tips—grounded in science and personal experience—will help you feel more in control and confident in your body.
Stick with me, and you’ll discover small actionable steps that address everything from cortisol to metabolic health. And spoiler alert: Tip #1 is a must-have for balancing hormones and transforming your journey.
The Countdown: 37 Transformative Tips for Perimenopause
Lifestyle & Movement Tips
37. Start Grounding Daily
Scientific studies show that grounding—walking barefoot on grass or hugging a tree—reduces cortisol levels, lowers the risk of depression, and promotes overall well-being (Chevalier et al., 2012).
36. Walk After Meals
Even just 11 minutes of walking after eating reduces glucose spikes, supports digestion, and promotes metabolic health (Larsen et al., 2020).
35. Strength Training 3x a Week
Lifting weights is crucial for maintaining muscle mass, increasing bone density, and improving metabolism during perimenopause (Westcott, 2012).
34. Pilates for Strength and Calm
Pilates offers a perfect balance of strength and flexibility while lowering cortisol levels, making it ideal for perimenopausal women (Segal et al., 2004).
33. Stretch and Breathe Deeply
Incorporate yoga or deep breathing exercises to reduce stress and improve flexibility. Aim for 5 minutes daily to calm your nervous system (Jerath et al., 2006).
Diet Tips for Optimal Health
32. Warm Lemon Water in the Morning
Start your day with warm water, lemon, a pinch of flaky salt, and ginger to hydrate, support digestion, and energize (Glucose Goddess, 2022).
31. Protein for Breakfast
Consume at least 30–40 grams of clean protein for breakfast to stabilize blood sugar, improve energy, and promote muscle repair.
30. Focus on Food Order
Follow the food order rule: eat vegetables first, protein second, and carbs last. This helps reduce glucose spikes and improves satiety (Glucose Goddess, 2022).
29. Avoid Wheat and Cow Dairy
Many experience inflammation from wheat and dairy. Replace them with alternatives like quinoa, almond milk, and goat cheese.
28. Supplement Omega-3s
Fish oil supports brain health, reduces inflammation, and balances hormones. Choose a high-quality option with independent testing.
27. Anti-Inflammatory Diet (AIP)
Reduce inflammation by avoiding lectins and focusing on clean, whole foods. Proper preparation (like pressure cooking quinoa) minimizes lectins (Gundry, 2017).
26. Add Walnuts and Brazil Nuts
Rich in selenium and omega-3s, these nuts support hormonal balance and improve skin health.
Supplements for Hormonal Balance
25. Magnesium Bisglycinate
Take 500mg before bed to improve sleep and reduce signs of depression within two weeks (Barbagallo et al., 2010).
24. Rhodiola Rosea
This adaptogen has been shown to help manage cortisol levels and provides a gentle energy boost (Panossian & Wikman, 2010).
23. DIM for Hormone Health
DIM (diindolylmethane) supports estrogen metabolism and is linked to reduced symptoms of hormonal imbalance (Zeligs et al., 2003).
22. Inositol
Known to help improve insulin sensitivity, inositol is especially effective for women with PCOS (Nestler et al., 2008).
21. Red Clover, Black Cohosh, and Vitex
These herbs are known for their ability to help alleviate hot flashes and promote hormonal balance.
20. Moringa in Your Shake
This nutrient-dense superfood is packed with vitamins and minerals, supporting overall energy and well-being.
Wellness Practices
19. Castor Oil Packs for Digestion
Apply castor oil packs to your abdomen to support digestion and reduce bloating. Avoid during menstruation.
18. Prioritize Sleep Hygiene
Use earplugs, blackout curtains, and avoid electronics 1 hour before bed. Combine with chamomile tea or turmeric milk for relaxation.
17. Sauna Sessions
Just 60 minutes of sauna use per week reduces the risk of heart disease and improves detoxification (Laukkanen et al., 2018).
16. Morning Sunlight for Vitamin D
Spend 7 minutes in morning or evening sunlight to boost your circadian rhythm and improve vitamin D absorption (Holick et al., 2007).
15. Lymphatic Drainage Massage
Use dry brushing or lymphatic massage tools to detoxify and improve circulation.
Metabolic and Digestive Health
14. Vinegar Before Meals
Take 1–2 tablespoons of vinegar before eating to reduce glucose spikes and improve digestion Glucose Goddess
13. Digestive Enzymes
Support digestion with papaya or bromelain supplements, especially before heavy meals.
12. Beets and Nitric Oxide
Add beetroot powder to your diet to boost nitric oxide production, supporting circulation and energy.
11. Glucose Support
for support blood sugar and supporting metabolic health.
10. Magnesium Cream
Apply magnesium cream or spray under your feet and on your legs to reduce restless legs and improve sleep.
9. Avoid Processed Sugars and Seed Oils
Replace seed oils with coconut oil or olive oil to reduce inflammation and support hormonal health.
8. Avoid Processed Soy
Stick to fermented soy like tempeh and miso, which are less likely to disrupt hormones.
7. Hydration with Cucumber Water
Stay hydrated with water infused with cucumber, which provides electrolytes and supports detoxification.
6. Morning Detox Drink
Start the day with baking soda, flaky salt, and ginger water to alkalize your body and improve digestion.
Fitness & Fun
5. Make Fitness Fun
Choose activities like pickleball or group classes to combine social interaction with exercise.
4. Epsom Salt Baths
Relax with weekly Epsom salt baths to reduce muscle soreness and support magnesium levels.
3. Reward Yourself for Fitness
Anchor your fitness routine with small rewards, like a smoothie after a workout, to build consistency (Atomic Habits).
2. Plan Active Weekends
Schedule hikes or bike rides with friends to make fitness a part of your social life.
#1. BIOSTRIPS Hormone Health Strip: Your Key to Balance
Hormonal balance is critical during perimenopause, and BIOSTRIPS Hormone Health Strip provides targeted support with clinically backed ingredients like Vitex, Maca Root, and Ginseng. These sugar-free, dissolvable strips are designed to reduce stress, balance hormones, and support overall well-being. Perfect for busy women, they deliver nutrients efficiently without unnecessary fillers, making them an essential part of your wellness journey.
