7 Things Every Woman Should Be Doing in Perimenopause (To Feel Better, Balance Hormones & Get Your Energy Back)
Let’s be honest—perimenopause can feel like a sneak attack.
You’re eating healthy, trying to exercise, managing work and family, and yet… something still feels off.
You wake up exhausted even after 8 hours of sleep.
Your mood swings for no reason.
Your jeans don’t fit the same—even though you haven’t changed a thing.
If that sounds familiar, you’re not alone. These are the real everyday struggles women face during perimenopause. But here’s the good news: small, consistent changes can make a huge difference.
These are 7 things every woman should be doing in perimenopause—to balance hormones naturally, reduce symptoms, and start feeling like yourself again.
1️⃣ Eat Enough Protein — It’s the Hormone Helper You’ve Been Missing
Most women in their 40s don’t realize how much their protein needs increase as hormones shift. Estrogen plays a big role in maintaining muscle mass and metabolism—and as it declines, your body starts burning fewer calories and storing more fat, especially around your midsection.
💡 Why It Matters:
Protein helps you build and preserve lean muscle, stabilize blood sugar, and keep cravings in check—all critical for hormone balance. It also supports your liver, which is responsible for metabolizing excess estrogen.
✅ Try This:
Aim for 25–30g of protein per meal.
Include lean meats, eggs, tofu, Greek yogurt, beans, and protein powders.
Add protein to breakfast (a smoothie or eggs) instead of carbs alone to prevent energy crashes.
Even this one shift can boost energy, reduce bloating, and help you feel more satisfied throughout the day.
2️⃣ Strength Train 3–4 Times a Week — Muscle Is Your Metabolic Superpower
You don’t have to live in the gym to benefit from strength training. But lifting weights (or using resistance bands or bodyweight exercises) helps counteract muscle loss and bone density decline caused by lower estrogen.
💡 Why It Matters:
More muscle = better metabolism, less insulin resistance, improved body composition, and stronger bones. Plus, lifting boosts serotonin and dopamine—your “feel good” hormones that drop during perimenopause.
✅ Try This:
Focus on compound moves like squats, lunges, pushups, and deadlifts.
Add weights gradually—your goal is progressive overload, not perfection.
Strength training + protein = powerful hormone synergy.
This isn’t just about aesthetics—it’s about aging with strength, stability, and confidence.
3️⃣ Balance Your Blood Sugar — The Secret to More Energy and Fewer Crashes
Blood sugar spikes and crashes make perimenopausal symptoms worse—especially fatigue, mood swings, and stubborn weight gain. Estrogen and progesterone both affect how your body processes insulin, so what worked in your 30s might not work now.
💡 Why It Matters:
Stable blood sugar helps regulate cortisol (stress hormone) and keeps your appetite hormones—ghrelin and leptin—balanced. This means more energy, better sleep, and fewer cravings.
✅ Try This:
Pair every carb with protein and healthy fat.
Avoid skipping meals—it spikes cortisol.
Reduce processed foods, sugary snacks, and alcohol (which spikes blood sugar and hot flashes).
Focus on real foods—fiber, veggies, lean proteins, healthy fats.
When your blood sugar is stable, your mood, focus, and sleep all improve.
4️⃣ Prioritize Sleep Like It’s Medicine
Hot flashes. Racing thoughts. Waking up at 3 a.m. sound familiar? Hormone fluctuations disrupt your body’s natural sleep rhythm. And when you’re not sleeping, everything else—your weight, mood, focus, and stress—spirals.
💡 Why It Matters:
Sleep regulates cortisol, supports hormone detox, and restores energy. It’s also when your body repairs muscle, balances leptin/ghrelin, and detoxifies estrogen metabolites through the liver.
✅ Try This:
Keep your bedroom cool and dark.
Avoid screens an hour before bed.
Supplement with magnesium glycinate or ashwagandha (ask your doctor first).
Skip the wine—it worsens night sweats and sleep quality.
Your body can’t rebalance hormones if it’s running on fumes.
5️⃣ Manage Stress — Your Cortisol Levels Run the Show
Perimenopause magnifies the effects of stress because estrogen and progesterone normally help buffer cortisol. When those hormones fluctuate, cortisol hits harder—causing more belly fat, anxiety, and fatigue.
💡 Why It Matters:
Chronic stress throws your entire hormonal system off-balance. High cortisol can suppress progesterone, worsen insulin resistance, and make sleep and mood problems worse.
✅ Try This:
Walk outdoors daily—sunlight lowers cortisol and boosts serotonin.
Practice breathwork or meditation (even 5 minutes helps).
Say no more often. Protect your peace.
Move your body gently—yoga, Pilates, or stretching count.
Your nervous system needs rest as much as your body does.
6️⃣ Advocate for Yourself — Don’t Let “You’re Too Young” Stop You
One of the biggest frustrations women face is being dismissed by their doctors when symptoms begin in their late 30s or early 40s. You might hear, “Your labs are normal” or “You’re too young for menopause.”
💡 Why It Matters:
Perimenopause is not diagnosed by age or one blood test—it’s based on symptoms. And if you’re experiencing them, your body deserves to be taken seriously.
✅ Try This:
Before your next appointment, download my Perimenopause Action Plan—a free resource that helps you:
Track symptoms and cycles.
Identify triggers (like caffeine, stress, or diet).
Prepare questions for your doctor so you walk in informed and confident.
You don’t have to accept “You’re fine” as an answer when you know you’re not.
7️⃣ Build Community & Stay Connected
Perimenopause can feel isolating. You’re dealing with major hormonal shifts while still managing careers, kids, relationships, and aging parents. No wonder women feel alone—but connection can change everything.
💡 Why It Matters:
Social connection reduces cortisol, boosts oxytocin (the “bonding hormone”), and improves emotional resilience. Talking to other women who get it helps normalize your experience and reduce stress.
✅ Try This:
Join online communities or local women’s wellness groups.
Have honest conversations with friends about what you’re feeling.
Sign up for my monthly newsletter—it’s packed with practical perimenopause tips, hormone education, and encouragement to help you thrive through this transition.
Final Thoughts
Perimenopause doesn’t mean you’re falling apart—it means your body is asking for new support.
By focusing on protein, strength training, sleep, stress, and self-advocacy, you can navigate this transition with confidence, not confusion.
You deserve answers, energy, and peace of mind.
And you don’t have to do it alone.
✨ Start with one step today—and remember, your body isn’t broken. It’s changing.
Hi I’m Dr. Jaime Lynne
A women’s health advocate and educator passionate about helping women navigate the confusing and often overlooked journey of Perimenopause. I empower women to recognize their symptoms, speak up, and get the care they deserve.