30 Powerful Midlife Goals to Help You Thrive Through Perimenopause
Yes, your hormones are shifting. Your moods might feel unpredictable. Your body may not respond the way it used to. But instead of resisting these changes, what if you leaned into them? What if this stage of life became your biggest catalyst for healing, growth, and radical self-care?
As I’ve navigated my own midlife transition - while juggling motherhood, marriage, and healing from burnout - I created a list of 30 goals that support not just your hormones, but your mindset, nervous system, gut, and soul. These are grounded in real-life experience and bioindividuality.
1. Track Your Symptoms Daily
Awareness = power. Use a symptom tracker or simple notebook to log your cycle, mood, energy, sleep, bloating, cravings, pain, etc. Spot the patterns. Notice the triggers. Start your healing story here.
📝 Grab the printed Hormone Tracker Journal on Amazon, or use our free Symptoms Tracker
📝 Grab the printed Hormone Tracker Journal on Amazon, or use our free Symptoms Tracker
Awareness is the first step toward change.
2. Learn About Perimenopause
Start where you are. Read, listen, question. You’ll realise you’re not broken—you’re responding to internal shifts.
📚 Try “The Hormone Repair Manual” by Lara Briden. Life-changing.
Knowledge empowers us to take control.
3. Prioritise Deep, Consistent Sleep
Sleep is your most underrated hormone tool. Set a wind-down time. No screens. No chaos. Magnesium glycinate + Epsom salt foot soaks help calm your nervous system.
4. Cool Hot Flashes Naturally
Ditch the triggers - alcohol, caffeine, processed sugar. Stay hydrated. Try peppermint oil on the back of your neck and light cotton layers. This isn’t just “getting older”, this is your body asking for balance.
5. Eat for Estrogen Balance
Swap soy lattes for real, whole-food phytoestrogens like flax, lentils, and fermented tempeh. Add cruciferous veg and plenty of fiber to support detox.
🥗 Watch my hormone-supportive Buddha Bowl recipe on YouTube.
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| Check out this delicious buddha bowl on YouTube |
6. Strength Train 2–4x a Week
Muscle is medicine. Strength training improves insulin sensitivity, supports bones, and lowers cortisol. This is non-negotiable for perimenopausal women.
7. Reduce Daily Stress Load
Nervous system regulation is everything. Breathwork, cold showers, walking in silence. Five minutes of nervous system calm can change your entire day.
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| Check out what happens when you meditate for 30 days |
8. Build Bone Density
Focus on resistance training, walking, Pilates, and vitamin D (especially if you avoid dairy or have MTHFR). Your future self will thank you.
9. Get Regular Hormone Labs
Test, don’t guess. Functional testing (like DUTCH or blood panels) helps you see where your body needs support. Especially important if you’re dealing with PCOS or autoimmune markers.
10. Tend to Your Mental Health
Anxious? Low? Flatlined? You’re not imagining it. Support your mental health with therapy, journaling, herbs, and boundaries. You don’t need to muscle through this alone.
You are not alone in this journey.
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| Check out what I have done for selfcare on YouTube |
11. Explore Natural Mood Support
Adaptogens like ashwagandha, and nervines like lemon balm or passionflower, can help you feel more stable. Ask your practitioner about MTHFR-safe options.
12. Start a Joy-Focused Hobby
Reconnect with the parts of you that aren’t productivity-based. Art, puzzles, gardening, singing - whatever brings joy without performance pressure.
Here's a story about taking up art classes at the age of 42 after years of putting myself last.
13. Read One Empowering Book a Month
Give yourself empowering, science-backed knowledge. If it makes you feel shame or fear- it’s not the right book. I’ve got a list I can send you - DM or email me.
14. Join a Midlife Community
You need women who get it. Online, in person, wherever. Midlife doesn’t have to feel isolating.
👭 Follow Midlife Flow on X
15. Heal Your Gut
Gut issues = hormone issues. Support digestion with fermented foods, bone broth, bitters, and fiber. Test for pathogens if symptoms persist.
16. Minimise Caffeine + Alcohol
These two mess with blood sugar, sleep, anxiety, and liver detox. Start by cutting your intake in half. Then notice how your body responds. I did—and my anxiety dropped dramatically.
17. Strengthen Your Pelvic Floor
Use it or lose it. Pelvic floor work helps with bladder health, core stability, and even libido.
💡 Check out Hypopressives or simple Kegel routines on
18. Schedule an Annual Gyn Visit
Check in with a practitioner who listens. Bring your symptom journal. Ask questions. Be your own advocate.
19. Increase Your Vitamin D
Low D affects everything—bones, immunity, mood. If you have MTHFR, consider a D3 with K2 (I use Seeking Health brand).
20. Try Complementary Therapies
Essential oils, acupuncture, infrared saunas, chiropractic, reflexology - they’re more than “woo.” They’re nervous system therapy.
🌿 I love Symphony of the Cells for hormone balance. Email me for my go-to oils.
21. Write a Daily Gratitude List
Train your brain to notice the good. Even one sentence shifts your energy. Especially on the hard days.
22. Set a Bedtime Routine
Aim to sleep before 10 PM. Keep it screen-free, dimly lit, and relaxing. Sleep is when hormone magic happens.
23. Connect with Women Like You
Don’t keep this journey private. Call a friend. DM a sister. Talk about what’s really going on. This is how we change the narrative.
24. Accept the Shift
Midlife is not a loss - it’s a rebirth. Let go of what doesn’t serve you. Step into your next version.
25. Try Yoga or Pilates
Gentle movement regulates cortisol, supports lymphatic flow, and brings you back to your body. Bonus: most classes are free online.
26. Cook for Hormone Healing
Choose nutrient-dense, protein-rich, blood sugar-stabilising meals. Ditch seed oils, cook with ghee or coconut oil, and swap grains for root veg when possible.
27. Honour Your Libido
Desire may change - but you deserve pleasure. Speak openly. Use clean lube. Don’t let shame run this show.
28. Protect Your Energy
You do not have to attend every event, answer every message, or carry others’ emotions. Learn to say: “Not right now.”
29. Research HRT Thoughtfully
HRT is a personal choice, and information is power. Learn about bioidentical options. Explore risks and benefits with a practitioner who sees you.
30. Unlock Your Creativity
Whether it’s writing, designing, dancing, or dreaming - this is the time to explore what lights you up again. Start small. Let it grow.
What now?
Start with one goal. Then another. Then another.
This isn’t about perfection - it’s about coming back to yourself through the messy, magnificent middle.
Want support?
💌 Join The Midlife Flow Insider for free tips, downloads, journal prompts + behind-the-scenes life and hormone hacks.
👇 Tell me in the comments:
Which of these 30 goals feels most urgent for you right now? I want to hear your story.
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What resonated with you? I'd love to hear about your own perimenopause journey or the 'Camino' you're working toward. This is a supportive space for women navigating this beautiful, challenging phase of life. 💙