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Perimenopause 101: Navigating the Change with Fitness & Nutrition

midlife woman doing strength training
midlife woman lifting weights at a gym

Perimenopause is the transitional phase that precedes menopause in a woman's life. It typically begins in her 40s, although it can start earlier or later and last for several years. During perimenopause, the body undergoes various hormonal changes as it prepares for menopause; at this point, a woman stops having regular menstrual cycles.

While these changes are inevitable, the good news is that you can make this transition smoother and more comfortable with the right approach when it comes to nutrition and fitness.

Understanding Perimenopause

Perimenopause is a phase characterized by fluctuating hormone levels, particularly estrogen and progesterone. This hormonal rollercoaster can lead to a variety of symptoms, including irregular periods, hot flashes, mood swings, and changes in metabolism. The key to managing perimenopause is to focus on a holistic approach that includes nutrition and fitness.

Nutrition and Perimenopause

1. Balance Your Diet: A balanced diet is essential during perimenopause. Focus on whole, unprocessed foods. Incorporate an adequate amount of lean proteins, a variety of fruits, vegetables, and whole grains into your meals to nourish your body.

2. Prioritize Protein: Protein is crucial in perimenopause because it supports lean muscle. As estrogen levels decline, muscle mass can decrease. Protein helps maintain and build muscle, which is essential for metabolism, strength, and overall well-being during this phase.

3. Calcium and Vitamin D: As bone density tends to decrease during perimenopause, it's crucial to maintain adequate calcium and vitamin D intake. Dairy products, leafy greens, and fortified foods can help.

4. Omega-3 Fatty Acids: Omega-3s in fatty fish, ground flaxseeds, and walnuts, for example, can help combat mood swings and inflammation associated with perimenopause.

Fitness and Perimenopause

1. Regular Exercise: Incorporate a mix of strength training, aerobic exercises, and stretching into your routine. This can help manage weight and bone health.

2. Weight-Bearing Exercises: Weight-bearing activities like strength training, walking, and jogging/running can help maintain bone density, which tends to decrease during perimenopause.

3. Stress Reduction: Yoga, meditation, and deep breathing exercises can help manage stress and improve sleep, which are often disrupted during perimenopause.

4. Core Strengthening: A strong core plays a pivotal role in enhancing your posture and mobility, thereby reducing the risk of back and muscle discomfort. For midlife women, reinforcing your core and overall body strength becomes even more imperative.


Perimenopause is a transformative phase in a woman's life, but it doesn't have to be a time of discomfort and distress. By focusing on a balanced, nutrient-rich diet and regular exercise, you can better manage the symptoms and challenges that come with perimenopause.

Nutrition and fitness are powerful tools to support your overall well-being during perimenopause. Embrace this phase as an opportunity to prioritize your health and make the menopausal journey smoother.

If you need help getting started, let's chat. I'm here to help!


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