7 Habits That Helped Me Heal From Perimenopause Symptoms

7 Habits That Helped Me Take Back My Health During Perimenopause

I remember the moment I realized something was off. I was waking up at 3am soaked in sweat, snapping at people I loved, carrying weight I couldn’t explain, and struggling to think straight. On top of it all, I was navigating deep grief.

At first, I thought I was doing something wrong. But what I really needed was a new strategy—a way to support my body through perimenopause, not fight against it.

These are the 7 foundational habits I built to help pull myself out of the fog—and into healing.

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1. I Got Radically Consistent
Perimenopause throws your hormones into flux, and unpredictability only makes it worse. I started anchoring my days with simple routines: same wake time, same bedtime, regular meals, daily movement. This rhythm helped regulate my nervous system, stabilized cortisol, and gave my body a sense of safety.

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2. I Made Sleep Non-Negotiable
Sleep isn’t just rest—it’s hormone repair. I stopped pushing through exhaustion and started prioritizing deep sleep. That meant screen-free nights, light-blocking curtains, consistent bedtimes, and no late-night snacks. Once my sleep improved, so did my energy, mood, and metabolism.

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3. I Upped My Protein and Fiber at Breakfast
Gone are the days of skipping breakfast or grabbing something sugary. Now, I aim for at least 30 grams of protein paired with fiber-rich foods. This combo supports blood sugar balance, feeds healthy gut bacteria, and sets a stable foundation for the day—reducing cravings and brain fog.

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4. I Started Eating More, Not Less
This one felt counterintuitive. But undereating and fasting made my symptoms worse. In perimenopause, your body is highly sensitive to stress—and too little food is a stressor. I started eating more balanced meals to fuel my metabolism, stabilize my energy, and support my hormones.

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5. I Got Outside Every Morning
Ten minutes of sunlight within an hour of waking completely shifted my sleep, mood, and hormone rhythm. Morning light signals to your body that it’s time to be alert, and sets the stage for melatonin production at night. Nature became a daily reset button.

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6. I Started Lifting Weights
Muscle mass declines naturally in midlife, and lifting weights is one of the best ways to fight back. Strength training boosted my metabolism, improved insulin sensitivity, and helped me feel strong in a season that often felt overwhelming.

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7. I Committed to 10,000 Steps a Day
It’s simple, free, and wildly effective. Walking supports lymphatic drainage, mood regulation, hormone balance, digestion, and even sleep quality. It became my daily moving meditation—and helped me reconnect with my body.

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If you’re in the thick of perimenopause and feeling lost, I see you. You’re not alone, and you’re definitely not broken.

This season of life isn’t about shrinking, suffering, or pushing through. It’s about returning to yourself—stronger, wiser, and more supported than ever.

Book a FREE discovery call here or apply for my CORE program and learn more here.