90% of my clients are women over 40, including myself. All women will go through this transition so I am here to help you to support your body through menopause.
I realised I may be perimenopausal when I started putting the pieces together. Lower motivation, night sweats, increased anxiety and… oh yes, the brain fog. As I carried out research to help my clients, I realised that I was already experiencing some of the symptoms myself.
There are countless generic nutrition and exercise plans out there, but don’t fall for them. What you need is a personalised plan tailored to you. I strongly believe that you can make this transition much easier by taking care of your nutrition, staying active, and incorporating mindfulness into your daily routine.
Here are some facts first:
From the age of 35 you start losing muscle.
From the age of 45 you start losing bone density which puts you at a risk of osteoporosis – which will affect your daily functions.
The hormonal imbalance may affect how you feel.
The most commonly recognised symptoms of perimenopause are hot flushes and night sweats. However, there are many other symptoms that aren’t talked about as often and could be a sign that you’re already going through this transition. These include joint pain, headaches, anxiety, feeling stressed or overwhelmed, low energy levels, poor sleep, and sudden changes in mood. What’s more, these symptoms can start appearing from the age of 40, and sometimes even earlier.
You are considered perimenopausal until you have gone 12 consecutive months without a period. This stage can potentially last anywhere from 10 to 15 years, although it’s different for everyone. The reality is that every woman will go through perimenopause at some point in her life.
If you’re 35 and think it’s too early to start educating yourself about perimenopause, stop right there. It’s not. The earlier you establish healthy habits and take control of your nutrition, exercise, and wellbeing, the better prepared you’ll be for this stage of life. Investing in your health now can make a significant difference to how you experience the transition in the years to come.
If you’re 45 or older and are already experiencing some of these symptoms, it’s time to take a closer look at your diet, nutrition, and daily routine. Developing healthy habits can help you lead a healthier lifestyle, improve your quality of life during perimenopause, and support your wellbeing long beyond this stage of life.
Listen to my Podcast THRIVE IN YOUR 40s, 50s and beyond
A healthy and active lifestyle remains one of the most underrated ways to prepare your body for this transition.
The nutrition and activity programmes I provide for my clients are specifically tailored to help them overcome the barriers they’re facing. As their coach, it’s my job to meet them where they are and support them in overcoming those challenges.
There isn’t a one-size-fits-all approach. Every client has a different lifestyle, different priorities, and different symptoms.
Here are 5 habits to implement to improve your peri menopause
Strength Training & Exercise
I encourage all my clients to include strength training in their weekly routine, as our joints and bones can become more vulnerable during this stage of life. Strengthening them can have significant benefits for both your health and wellbeing.
Many of us have been conditioned to focus primarily on cardio exercise. While cardiovascular fitness is important, resistance training is what helps build and maintain lean muscle mass, increase strength, and improve bone density.
These benefits become even more important during perimenopause, helping to support your mobility, independence, and overall quality of life both now and in the years ahead.
Find something you enjoy
While strength training provides many important health benefits, it’s equally important to find a form of exercise that you genuinely enjoy. Whether that’s swimming, hiking with family and friends, cycling, dancing, or something else entirely, choosing activities you enjoy will make it much easier to stay consistent.
Staying active is incredibly important during perimenopause and beyond. Regular movement helps support both your physical and mental wellbeing, while maintaining good cardiovascular fitness is essential for keeping your heart healthy and reducing the risk of future health issues.
The best exercise routine is one that combines strength training with activities you enjoy and can sustain long term.
Eat in accordance with your energy expenditure
Maintaining a healthy body fat percentage through a well-balanced diet is important during perimenopause. It’s also important to understand that your body may work differently than it once did, and as a result, it may require a different approach to nutrition.
As we age, our metabolic rate naturally slows down. If your activity levels and eating habits don’t adapt to these changes, you may start to notice an increase in body fat.
Focus on eating plenty of protein, alongside a variety of fruit and vegetables, while limiting highly processed foods where possible. Protein becomes especially important during this stage of life, as it helps support muscle maintenance and overall health.
I encourage my clients to aim for three to five balanced meals per day. This can help keep them feeling fuller for longer, support stable energy levels, and fuel their workouts, all of which contribute to building and maintaining lean muscle mass.
Remember, perimenopause is not the time to eat less. It’s about eating smarter and giving your body the nutrients it needs to thrive.
Include some mindfulness into your weekly or daily routine
It’s important to recognise your external stressors and find ways to manage them, so your mind can focus on what you can control.
I’ve certainly noticed that I become more irritable when I don’t prioritise my mental wellbeing. That’s why taking time for yourself is so important during this stage of life.
There are many ways to support your mental health, including yoga, meditation, reading a book, taking a relaxing bath, or simply going for a walk outdoors. The key is finding something that helps you switch off and recharge.
Last Sunday, I attended a sound bath session, and it felt like I had stepped into a completely different world. It was an incredible experience and left me feeling calm, refreshed, and reconnected.
Whatever you choose, find something that works for you and helps you block out the external noise. Looking after your mind is just as important as looking after your body.
Prioritise your sleep
Yes, I know. This is often easier said than done.
However, if we come back to habits, creating consistent evening and morning routines can make a big difference to the quality of your sleep. Having a solid bedtime routine, along with a structured start to your day, can help you achieve the seven to eight hours of quality sleep your body needs.
Of course, this can be more challenging if you have young children, but it does get easier over time. The important thing is to prioritise sleep wherever possible.
Quality sleep is essential during perimenopause. It allows both your body and mind to rest, recover, and repair. Better sleep can also help improve energy levels, mood, concentration, stress management, and overall wellbeing.
Start with small changes, be consistent, and remember that resting is not a luxury, it’s a necessity.
Here are some top benefits of exercising:
Weight Management
Strengthen your bones and muscles
Lower Risk of Cardio Vascular disease and Type 2 Diabetes as well as some types of cancer
Better mood
Improved Sleep
Improved Quality of life
CHECK NHS WEBSITE FOR NATIONAL HEALTH RECOMMEDATIONS AND GUIDELINES FOR STRENGHT TRAINING. AND IF YOU NEED HELP CREATING A PLAN FOR YOU CONTACT ME NOW.
I have worked with women who didn’t think they could lose weight or feel better anymore. But after making small, sustainable changes to their daily routines, they started feeling more comfortable in their clothes, noticed positive changes in their bodies, experienced better moods, and began enjoying life again.
You can absolutely turn things around for yourself too. Yes, it can feel difficult, especially when it seems as though your body is suddenly working against you. But you can do it. I did it, my clients did it, and you can do it too.
Recognising your symptoms is the first step. Start writing them down and look for patterns or trends. These symptoms shouldn’t be ignored, and if they’re affecting your day-to-day life, don’t hesitate to speak to a healthcare professional who can help you understand your options and provide support.
Life is not over. In fact, this can be the beginning of a new chapter where you prioritise your health and wellbeing like never before.
Starting today with healthier lifestyle habits can help you navigate this transition more comfortably and may reduce the impact of some symptoms.
And sometimes, what you need most is someone in your corner. Someone who will meet you where you are, listen without judgement, reassure you when things feel overwhelming, and support you every step of the way.
Someone like me 😊
Get in touch today and let’s chat CLICK HERE TO CONTACT ME NOW
You know what to do.
Have a great week
Petra