How to Deal with Perimenopause: 10 Strategies
Alot of people ask questions about what perimenopause means, when it starts, symptoms, how it affects your mood, your work, personal life, relationships and ways to deal with it. So the best way to give you some answers without the big science story is to tell you a story about my experience and how I dealt with it.
Symptoms of Perimenopause and How to Cope
When I was around 43-44, I noticed something was off. I was confident professional who lived life to the fullest and lived like crazy, but suddenly found myself out of all sorts. It’s hard to explain, but you just know when something’s not right. Self-doubt replaced my self-confidence; I became snappy and unhappy, forgot important things, and couldn’t focus to save my life. Nights were the worst—waking up sweaty, anxious, and feeling like I’d run a marathon in a sauna.
And as I was starting my entrepreneurial journey and had lost my brother that very same year, I was thinking; “Is this just stress?”. I was in Singapore at the time and the doctor recommended I go on anti-depressants despite the fact I wasn’t depressed. It wasn’t until a a year later my doctor in Sweden uttered the word“perimenopause” and checked my hormones levels, that everything clicked into place. I was in dire need of some oestrogen, progesterone and a little testosterone.
My story isn’t unique. Perimenopause and post-menopause can feel like a chaotic storm, flipping your world upside down and it can start as young as 35. For a while, I genuinely thought I was losing it. Relationships, work, personal life—everything can feel the strain. But here’s the good news: there are ways to manage these changes. It took me over a year to figure out how to handle my symptoms and get back to some semblance of normality. Now, I’m sharing what worked for me and 10 strategies to help you navigate these changes, find relief, and regain control of your life.
Treating Perimenopause Symptoms
1. Diet Tips for Managing Hormonal Changes
For years, I could eat whatever I wanted, but everything changed in my 40s. That drop in hormones wreaked havoc on my energy and weight, and indulging in sugar and processed food left me feeling worse than ever. Within two weeks of cutting out sugar and processed foods, I noticed a big improvement: more stable energy levels, better joint movement and a clearer mind. It also helped me shake off regular brain fog!
I don’t follow a specific diet, I just adopted a simple yet effective one—packed with fruits, vegetables, lean proteins, and healthy fats. Eating salads daily, drinking more water, and even cutting back on coffee for a while wasn’t easy, but the payoff was worth it. That said, I’m no angel. I still enjoy pizza, chocolate, and the occasional beer or wine. The key for me has been recognizing the triggers.
Some indulgences for example like wine or a specific chocolate type might bring on joint stiffness or hot flashes, but knowing what to expect makes them easier to manage. So my go-to strategy is eating plenty of protein—chicken, eggs, fish, and hummus so I can curb those sugar cravings. If you’re vegetarian, nuts, seeds, and legumes work wonders. Research shows that a diet rich in protein stabilizes blood sugar and energy, which is one lifesaver for managing perimenopause symptoms.
And if I go out and have a few drinks now and again, I’ve found that taking a high-strength magnesium supplement really helps with hangovers. Surprisingly, banana tea works wonders too! With these small changes, I’ve learned how to balance enjoying great food while keeping my body and mind in check.
2. Exercise Routines to Strengthen and Energize
I’ll admit, I used to think the whole “exercise is the answer” thing was overrated. Then my doctor hit me with a reality check one day when she said “You could spend 40% of your life post-menopause. How you exercise now will determine how well you age.”
Cue the light bulb moment. Exercise became a non-negotiable for me. I wasn’t a gym rat before. Yeah, I’ve hiked and climbed mountains and get out a lot, but taking exercise more seriously was certainly new territory. As the dreaded “spare tire” started forming around my waist, I decided to act. I began with daily walks, which worked wonders for my anxiety and sleep. Yoga came next, helping with flexibility and stress relief. But the real game-changer? Weight training.
Building muscle not only boosted my strength but also helps combat the risk of osteoporosis. I’m determined to keep my bones healthy as I age. Doctors say get 150 minutes of exercise a week—walk, do cardio, yoga, dance, or anything! Plus, hit the weights 2-3 times. It’s a lot to implement, but trust me, it’s worth it.
3. Sleep Hygiene Habits to Combat Insomnia
Sleep needs vary from person to person. Some thrive as night owls, while others feel their best with an early bedtime. I used to be a night owl myself, but looking back, I wasn’t doing much after 9 p.m.—just scrolling on my phone, watching TV, or hanging out at the pub. One day, I heard a podcast with Kobe Bryant discussing the connection between sleep and work performance. Inspired, I decided to try going to bed earlier—around 9:30 or 10 p.m.—and wow, what a difference it made.
These days, I wake up at 6:30 a.m. feeling refreshed and ready to embrace the day without the heavy, groggy sensation I used to battle. It wasn’t always easy—adopting new habits took effort and persistence—but the results have been life-changing.
Like many others dealing with hormonal changes, I also struggled with night sweats and insomnia. Restless nights felt endless until I committed to a bedtime routine that truly transformed my sleep. Small, deliberate changes made all the difference.
I started by putting away screens 30 minutes before bed to cut down on blue light exposure, which disrupts sleep cycles. Keeping the room cool was another game-changer; turning off the heat at night made it much easier to avoid those dreaded night sweats. To create the perfect sleep environment, I added blackout curtains for complete darkness, turning my bedroom into a cozy sleep sanctuary.
The final touch was incorporating breathing exercises, especially the Wim Hof technique, which calms my mind and eases me into sleep effortlessly. With these simple adjustments, I now enjoy a solid 8–9 hours of restorative sleep most nights. The impact has been profound—better energy, a brighter mood, quicker recovery time from the gym and a whole new appreciation for the power of quality rest.
4. Hormone Replacement Therapy: My Experience
When I first heard about hormone replacement therapy (HRT), I dismissed it as something other people might need—not me. I prided myself on being resilient and able to push through anything. But my body had other ideas.
It started subtly: mood swings that spiralled into a rollercoaster of snappiness, tears, and exhaustion. My sharp memory and focus—once essential to my professional success—seemed to vanish, leaving me feeling eroded and vulnerable.
Starting HRT felt like flipping a switch. Within weeks, many of the symptoms that had plagued me began to subside. My mood stabilized, and the mental fog started to lift. Slowly, I felt like myself again—not just surviving but thriving. While HRT didn’t solve everything overnight, it gave me the clarity and energy to focus on my health, relationships, and work without constantly feeling like I was fighting my own body.
For me, HRT wasn’t just about replacing hormones; it was about reclaiming my life. Though it’s not the right choice for everyone, I’m endlessly grateful it worked for me.
If HRT isn’t for you, there are alternatives like plant-based supplements, including black cohosh and evening primrose oil. Always consult your doctor or a specialist before starting new treatments.
5. Building Emotional Resilience Through Mindfulness
Alongside HRT, I discovered the transformative power of mindfulness and meditation. Deep breathing exercises became a daily ritual, helping to calm racing thoughts and reduce anxiety. Just a few minutes of focused breathing or mindfulness each day brought a sense of balance and control.
This practice not only eased my stress but also improved my sleep, focus and overall well-being, complementing the benefits of HRT beautifully. Together, these changes allowed me to prioritize my health, relationships, and work with renewed energy and purpose.
6. Communicating with friends and family
While they might think I’m a broken record talking about it too much, I discovered that talking to friends and joining an online perimenopause support group made me feel less alone. Sharing stories and solutions with your friends who are going through the same experience was really empowering. And don’t underestimate the wisdom of the women in your own family. When I spoke to my mom and aunts about what I was going through, their stories were both shocking and comforting. It’s incredible how much women have endured—and how little we’ve talked about it until now. Having these conversations not only brought us closer, but also gave me a sense of solidarity and resilience.
Menopause doesn’t just affect you—it can impact your relationships too. For many, changes in libido, mood swings, or even physical discomfort can strain intimacy and communication. But here’s the thing: relationships can grow stronger when you face challenges together. I found that talking openly with my partner about what I was experiencing made a world of difference. Explaining the emotional and physical changes helped us approach the situation as a team rather than letting it create distance.
If intimacy feels difficult, consider exploring new ways to connect—both emotionally and physically. Sometimes, that might mean slowing things down, taking some testosterone or simply focusing on cuddling and non-sexual closeness. Don’t shy away from seeking professional advice either; therapists or counsellors specializing in relationships can offer practical strategies.
Menopause might bring changes, but it doesn’t have to mean losing connection. In fact, with effort and understanding, it can become a time to deepen bonds and rediscover what truly matters in your relationships.
So, if you’re struggling, reach out. Whether it’s a friend, family member, or an online group, you’ll be amazed at the support and ideas out there. Sometimes, a tip from someone who’s been in your shoes can be the answer you need to manage a tricky symptom.
7. Communicate with Coworkers
Working on my talent is really important to me. At first, I kept my struggles to myself, thinking it was easier that way. But bottling it up only made things harder. When I finally opened up to my boss, I was met with understanding and flexibility I hadn’t expected. That moment was a revelation—being honest about what I was going through helped reduce misunderstandings and paved the way for more support.
Whether it’s with family, friends, or coworkers, clear communication can be a lifeline. Sharing your experience helps others understand what you’re facing and gives them the chance to help. You don’t need to overexplain or spill every detail, but a little honesty goes a long way. It’s amazing how much lighter things feel when you’re not carrying the load alone.
8. Journaling for Menopause Symptom Tracking
With over 8 billion people in the world, accessing healthcare can sometimes feel like trying to crack Fort Knox. Getting an appointment with a doctor isn’t easy, and when you do, it’s best you come prepared. That’s why keeping a symptom journal is so valuable. Doctors can offer medications and advice, but they’re not there to figure everything out for you—your health is ultimately your responsibility. It’s a tough pill to swallow, but the reality is there is no one fixed solution. Each case is different so no one solution fits all. Specialists might provide more tailored insights, but even they need a clear picture of your experience to help effectively.
For me, writing down when hot flashes occurred or when I felt most irritable gave me insights into my body’s rhythms and helped improve my treatment plan. Over time, I discovered patterns—which foods or drinks triggered my symptoms or caused joint discomfort—and adjusted my habits accordingly. You don’t need to write down every detail of your day, but keeping a simple log can be incredibly helpful Having that record empowers you to take control and stay proactive in managing your health.
9. Celebrating Yourself: Thriving Beyond Menopause
This stage of life isn’t just about managing symptoms—it’s about embracing change. I had a blast when I was in my 20s and 30s and early 40s and I was always wishing those years back because they were so much fun and I did the wildest and craziest of things. And when that all changed and those pesky symptoms were affecting my body and mind I didn’t feel so excited then. It took a while to accept the new reality and to embrace it, but that’s okay. After implementing all the above strategies, I’m finally beginning to feel normal again. I got my mojo back and go on crazy adventures and continue to see the world and embrace all those mad experiences. I refuse to let this chapter of my life get to me and I’m now getting on with it. I want to look back and say I’ve given it my all so I’m refuse to let this transition stall my life. Now I’m much happier. I still have my good and bad days, but hey who doesn’t .
10. Brain Fog; Clearing the Haze
Feeling scattered and forgetful? Brain fog can often be linked to poor sleep, high stress, and inactivity rather than estrogen decline alone. The good news? Small, consistent health habits can make a big difference. Regular exercise, mindfulness practices, and stress reduction are proven ways to improve focus and memory.
Personally, I’ve found that adding supplements like Vitamin B complex and D3 to my routine has been a game-changer. High doses of Vitamin D3, in particular, gave me a noticeable boost in mental clarity. If you’re taking Vitamin D, it’s also a good idea to pair it with zinc to maximize absorption and benefits.
Your brain is your powerhouse—nourish it with healthy choices, stay active, and give it the rest it needs. You’ll be amazed at how much clearer and sharper you can feel with just a few tweaks!
Perimenopause and postmenopause can feel overwhelming, but they’re also a time of transformation. I learned to ride the waves, discovering resilience and self-care I never knew I had. My story along with billions of other women reminds us all that we’re not alone, and with the right tools, this storm can be navigated—one step, one symptom, and one success at a time. I wish you luck in your journey
These are my top 10 implementation habits
- A richer protein food especially eggs and chicken
- Weight Lifting – Strength Training
- Vitamin B Complex, Vitamin D
- Magnesium Citrate
- Deep Breathing – Meditation
- Out in Nature
- Water
- 8 hours sleep.
- HRT
- Talking to friends also going through it
Links to Help you
Mayo Clinic (on HRT benefits and risks)
https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372
National Menopause Foundation (symptom management strategies)
Harvard Health (on diet and exercise)
https://www.health.harvard.edu/womens-health/menopause-makeover