How to Manage Perimenopause Naturally While Working Full-Time

2 minute read.

Thriving in Perimenopause While Keeping Your Career on Track!

I didn’t start researching how to biohack perimenopause because I had spare time.
I started because my body gave me no choice.

I was running a business, showing up for clients, doing school runs… all while feeling like I was coming apart at the seams.
Fatigue that made me want to cry at my desk.
Brain fog so thick I’d forget what I was saying mid-sentence (at one point i forgot my mobile number that was over 10 years old!).
Anxiety that hit right before important Zoom calls.
Mood swings in meetings that weren’t “me.”

If you’re reading this, chances are you’ve been pushing through too - smiling on the outside while your body sends distress signals on the inside.
And maybe you’ve wondered:

“Is there a way to support my body through perimenopause without stepping back from my career?”

The answer is yes.
It’s not about working harder. It’s about working smarter - with your body, not against it.

Here’s how to keep your career thriving while navigating perimenopause, using simple, science-backed strategies that actually fit into real life.

1. Mindful Breathing for Stress and Hormone Balance

In perimenopause, stress hits harder. That’s because cortisol (your stress hormone) competes with estrogen and progesterone. When cortisol spikes, your sex hormones drop - triggering hot flashes, anxiety, mood swings, and restless nights.

The fix isn’t a week-long retreat - it’s micro-moments of nervous system regulation you can do right at your desk.

Try the 4-7-8 Technique:

• Inhale through your nose for 4 seconds

• Hold for 7 seconds

• Exhale slowly through your mouth for 8 seconds

• Repeat 2–3 rounds after tense meetings or long email sessions

It’s free. It’s fast. And your nervous system will thank you.

2. Hydration & Herbal Teas for Hormone Harmony

Dehydration makes perimenopause symptoms worse - think headaches, brain fog, hot flushes, and fatigue.

Easy hydration upgrades:

• Start your morning with warm water and lemon

• Keep a 1L water bottle on your desk and finish it before lunch

• Add a pinch of sea salt or trace minerals to one bottle a day for better cellular hydration

Herbal teas worth sipping:

• Peppermint → Cools hot flashes

• Chamomile → Calms anxiety

• Red clover → Supports estrogen balance

• Nettle or raspberry leaf → Boosts minerals

These aren’t just drinks - they’re small acts of daily care.

3. Eat to Fuel, Not Just to Function

Perimenopause changes how your body handles blood sugar, making you more prone to energy crashes, mood swings, and late-night cravings.

Instead of reaching for quick sugar fixes, focus on balanced meals and snacks:

• Boiled egg + almonds

• Veggie sticks + hummus

• Apple slices + nut butter

• Greek yogurt + chia seeds

• Protein smoothie with adaptogens

Rule of thumb: Include protein, healthy fat, and fiber every time you eat. This keeps your mind clear, mood steady, and energy stable.

4. Movement Breaks that Don’t Involve a Gym Membership

You don’t need an hour-long workout - you need short bursts of movement to wake up your body and brain.

Try these mini-breaks:

• Stand and stretch every hour

• Take walking meetings (even inside your home or office), I do this all the time.

• Calf raises or hip circles while the kettle boils

• Desk yoga: clasp hands behind your back, roll shoulders back, lift chest

Small movements = big gains for circulation, lymph flow, and focus.

5. Adaptogens: Nature’s Stress Buffers

Adaptogens are herbs that help your body adapt to stress, supporting hormones and mental clarity without sedating you.

My go-tos:

• Ashwagandha → Calms nerves, supports sleep

• St Johns Wort → For nervous system support

• Maca → Balances hormones, supports libido

How to use:

• Add maca powder to smoothies

• Consume St John's Wort in the morning with a glass of water

• Stir Ashwagandha into warm almond milk before bed

Always check with a healthcare provider before starting new herbs - especially if you’re on medication.

Final Thoughts: Biohacking Isn’t About Perfection. It’s About Awareness.

Perimenopause doesn’t have to derail your career or identity. You don’t need to suffer in silence or “push through” until burnout.

Just a few intentional tweaks can change your day:

• A breathing break can reset your nervous system

• A protein-rich snack can steady your mood

• A herbal tea can cool hot flashes naturally

• A five-minute stretch can clear brain fog

You don’t need more time - you just need to use your time differently.

💬 Your turn:
What’s helped you manage perimenopause symptoms at work? Share in the comments - your insight could help another woman.

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