Essential Self-Care Rituals for Your Perimenopause Journey

It all started back in 2021 when the perimenopausal symptoms first kicked in. Heart palpitations, poor sleep, and mood swings became my new normal. One evening in 2023, while travelling overseas to Portugal with my family (You can watch "the return" series here), and after an especially rough day with the children, my cousins wife, seeing my frazzled state, sat me down and said, "You need to start taking better care of yourself." It felt confronting to hear that, but she was right...

Taking her advice to heart, I began experimenting with different self-care routines when I returned to Australia. Mornings became my time to reconnect with myself. I started with yoga, practicing gentle stretches and deep breathing exercises. There was something incredibly grounding about starting the day with mindful movement. Summer, my 6-year-old at the time, even joined me occasionally, turning it into a fun bonding activity before the rush of school drop off. Once I had my stress and anxiety in check, I started incorporating strength training.

Next, I started tackling my diet, as I had put on a significant amount of weight (10kg in total). Which to be honest, is interesting considering I am an Integrative Nutrition Health Coach! (My diet hadn't really changed, but my body had). I added more leafy greens, nuts, and seeds, and cut back on caffeine and sugar. (and then switched to decafe). It wasn't easy, especially with Summer, my 6-year-old, offering me cookies or chocolate. But I found that fueling my body with nourishing foods made a significant difference in my energy levels and mood.

There were multiple self-care strategies I took on board since that overseas trip which I outline below, and I still do continue to implement and experiment different concepts and ideas to see what works for me. 

The goal is to biohack perimenopause, so women all over the world do not suffer in silence the way I did.

So if your looking to improve your overall wellbeing, and manage these perimenopausal symptoms, I would encourage you to explore the below essential practical self-care tools until you find the right fit.

SNAG THIS => 100 SELFCARE IDEAS! 

1. Prioritise Quality Sleep

I dreaded sleep, simply because I knew that I would be awake between 2 and 3am, tossing and turning and not being able to 'switch off'. However I learnt that sleep is your best ally during perimenopause, but for me it felt out of reach. What I found was my nervous system was deregulated. Meaning I was my "fight and flight" response was stuck. Until...

Solution: One way to make it easier is by creating a calming bedtime routine. Dim the lights, limit screen time before bed, and try gentle activities like yoga or deep breathing to wind down. These days I enjoy to wind down with a book. If sleep is still tricky, consider blackout curtains, earplugs, or a white noise machine to help create a more peaceful environment (white noise was a game-changer for me, especially when I developed tinnitus). Getting enough quality sleep helps keep your hormones in check, boosts your mood, and supports your overall health. You could also try taking a magnesium supplement before bedtime, however be sure it is in powder form. You can take up to 500mg.

2. Nourish Your Body with Nutrient-Rich Foods

Treat your body like the temple it is! Focus on eating nutrient-packed foods like fresh fruits, veggies, whole grains, lean proteins, and healthy fats. Don’t forget about foods that support your bones - calcium and vitamin D-rich options like leafy greens, dairy alternatives, and fatty fish like salmon are key. Also, staying hydrated is crucial, so drink plenty of water and soothing herbal teas to keep yourself feeling your best.

Stuck for recipe ides? The Menopause Diet: Recipes to reset the body and blast body fat by Faye James is a great start which covers both perimenopause and menopause.

3. Stay Active with Gentle Exercise

Exercise is a real game-changer during perimenopause. Not only does it help with weight management, but it also lifts your mood and keeps you feeling strong. Find gentle exercises you love, like walking (with a weighted vest), swimming, yoga, or tai chi. These activities are great for improving flexibility, balance, and heart health without putting too much stress on your joints. Aim for at least 30 minutes of moderate activity most days - your body will thank you!

4. Practice Stress Management

Stress can make perimenopausal symptoms worse, so it’s important to have ways to manage it. Try mindfulness meditation, deep breathing exercises, or progressive muscle relaxation to help calm your mind and body. Doing things you love, like reading, gardening, or listening to music, is also a great way to reduce stress and recharge.

5. Cultivate Supportive Relationships

Having a support system is so important during this time. Surround yourself with friends, family, or support groups who really get what you’re going through. Being able to share your thoughts and feelings with people who understand can make a world of difference. And don’t be afraid to ask for advice or lend a hand to others who are also navigating perimenopause.

6. Prioritise Hormonal Balance

If you're feeling off or dealing with symptoms like anxiety, heart palpitations or mood swings, it’s worth talking to your doctor about your hormones. I consulted with 3 different doctors who unfortunately misdiagnosed my symptoms, so be sure to bring up hormones! Depending on their treatment options, I would also keep an open mind about natural therapies, supplements, or lifestyle changes that might help you feel more balanced. 

7. Pamper Yourself with Relaxation Rituals

Self-care is so important during perimenopause, so be sure to take time for yourself. Whether it’s a relaxing bath with essential oils, a facial mask, or a massage, these little rituals can make a big difference in how you feel. Treat yourself to things that help you relax and unwind, and don’t hesitate to schedule regular sessions with a chiropractor or acupuncturist if that helps you feel more centered.

8. Embrace Mindfulness and Self-Compassion

Be gentle with yourself during this time of change. Perimenopause can feel like a rollercoaster, so practicing mindfulness and self-compassion can really help you stay grounded. Celebrate your accomplishments, be kind to yourself, and recognise the strength you have in this transition. Embrace new hobbies, explore personal growth, and take pride in the journey, no matter where it takes you. I decided to take up art classes, a passion of mine since I was a child but stopped in my teens. I can't tell you how much those art classes made a difference in my life! You can watch my story here:

9. Keep Up with Routine Health Screenings

Regular health check-ups are a must during perimenopause. Schedule those routine screenings and don’t skip them - keeping an eye on things like blood pressure, cholesterol, and bone density can help catch any potential issues early. Use these visits as a chance to talk to your doctor about any questions or symptoms you’re experiencing. It’s important to stay proactive about your health.

10. Seek Professional Support When Needed

If perimenopausal symptoms are taking a serious toll on your life, it’s okay to ask for help. Talk to your doctor or a specialist about treatment options, lifestyle changes, or even therapy if you feel overwhelmed. Seeking support is a sign of strength, not weakness, and it can really make a difference in how you navigate this time. 

What next?

Ready to take charge of your perimenopause journey? Start today by prioritising self-care and embracing the changes with confidence. Whether it's improving your sleep, nourishing your body, or finding stress-relief practices that work for you, every step you take brings you closer to feeling your best. Join The Midlife Flow Insider newsletter for more tips, support, and inspiration as you thrive through this transformative phase. You’ve got this! 🌸

SNAG THIS => 100 SELFCARE IDEAS!