If you’re reading this, you’ll either go through perimenopause someday or someone you know will (because we all have women in our lives and knowing what women go through is important!) The hormone rollercoaster has more twists and turns than you probably signed up for. But don’t worry, you’re not alone.
It seems like as soon as you get out of college, your body starts throwing curveballs. Maybe it’s not perimenopause yet, but stress, hormone fluctuations, sleep struggles, and mood swings aren’t exactly exclusive to midlife. And just like anything unpredictable, the best way to handle it is to have a few solid life hacks up your sleeve.
Ah, sleep. Your body says, “Sleep now,” and your brain says, “Let’s revisit that embarrassing thing you said in 2007.” Sound familiar? Setting the stage for better sleep can make all the difference. Think of it like training your brain to wind down. Dim the lights, cut back on screen time before bed (blue light is not your friend), and try a bedtime routine that actually signals to your body that it’s time to shut down. A cool room, a fan, maybe even a weighted blanket, whatever works. And if your brain won’t stop running laps, try writing things down before bed. A quick brain dump can quiet the mental chatter.
Then there’s the whole body temperature thing. Even if you’re not dealing with hot flashes yet, you’ve probably had those nights where you wake up sweating through your shirt for no reason. Layers are your best friend. Light, breathable fabrics that you can take off if needed. Keep a water bottle nearby, bonus points if you make it fancy with cucumber or lemon slices. And when that sudden heat wave hits, deep breathing can help you ride it out. Inhale for four counts, hold for four, exhale for four.
Mood swings can sneak up on you like an emotional ambush. One minute, you’re fine. The next, you’re irrationally irritated by the way someone is breathing. It happens. The trick is to name it when it shows up. Just acknowledging, “Oh cool, today is an Irritable Day” can take some of the power away. Little self-care moments add up. You don’t need a full spa day, sometimes just stepping outside, stretching, or sipping tea is enough to reset your headspace. And if it helps, talk it out with someone who gets it. No one has to go through this stuff alone.
Brain fog is a thing. Ever walked into a room and immediately forgotten why you went in there? Lost your keys twice in the same morning? It’s frustrating, but there are ways to work with it. Write things down. Sticky notes, to-do lists, reminders in your phone, whatever keeps you on track. Trying to do ten things at once will just make it worse, so focus on one thing at a time. And if you feel like your brain is running at half-speed, get moving. Exercise increases blood flow to your brain and helps clear the mental clutter.
What you eat plays a role, too. A steady diet of coffee and convenience food won’t do your body any favors. The Mediterranean-style approach ,lots of colorful veggies, healthy fats, and lean proteins, tends to help stabilize energy and mood. Keep good snacks around so you’re not grabbing whatever’s easiest. Almonds, dark chocolate, fruit, something with protein. And don’t forget about vitamin D – whether it’s from the sun or a supplement, it makes a difference!
This whole phase of life – whether it’s perimenopause, hormone fluctuations, or just figuring out how to deal with your body changing, isn’t just about managing symptoms. It’s about finding ways to feel good and function at your best. Learning what works for you now makes it easier to adjust when bigger changes come along.
And no matter where you are on this ride, you’re not alone. You’ve got this!!
