Perimenopause Support: 5 Things Every Woman Should Know

Perimenopause can feel like a rollercoaster emotionally, mentally and physically. One day you’re thriving, the next you’re dealing with brain fog, sleep disruptions and mood swings that come out of nowhere. The good news? You don’t have to navigate it alone. With the right perimenopause support, you can restore balance and feel like yourself again. Whether you're searching for wellbeing programs, healthy habits for women over 40, or stress management tips, this guide shares the five things every woman should know to navigate this life stage with confidence and clarity.

1. Perimenopause Is a Unique Journey

No Two Women Experience It the Same Way

Perimenopause often begins in your 40s (though some women notice changes in their late 30s), and it shows up differently for everyone.

For some, the first sign is irregular periods or hot flushes that disrupt sleep. For others, it’s the unexpected tears, the brain fog that makes work harder, or the sudden fatigue that hits mid-afternoon. A friend might sail through with mild symptoms, while you might feel like your whole rhythm has been thrown off.

That’s why there’s no one-size-fits-all approach. The most powerful step you can take is to tune in to your own body - track your symptoms, notice your energy patterns and experiment with habits that support you personally. What works wonders for one woman may not move the needle for another, and that’s okay.

2. Hormone Balance Impacts Your Mood and Energy

Small Shifts Can Make a Big Difference

Hormonal changes in perimenopause ripple through every system from sleep and metabolism to mood and motivation. Feeling anxious, irritable, or flat-out drained isn’t “you being dramatic”; it’s often your hormones at play.

The encouraging part? Small daily habits can help restore balance. For example:

• Eating protein at every meal helps stabilise blood sugar, preventing those mood dips, energy crashes and cravings.

• Creating a pre-sleep routine like dimming lights, switching off screens, doing some gentle stretches or relaxation activities such as reading or meditation helps improve sleep quality, even when hormones make it tricky.

• Stress management techniques such as journaling, breathwork, or a 10-minute 'unplugged' walk outdoors can help lower cortisol, which in turn supports better hormone balance.

You don’t need to overhaul your whole life overnight. Even one small, consistent shift can make a noticeable difference in how you feel.

3. You Can Increase Energy Without Relying on Coffee

Nourishment, Movement & Rest Are Key

That “wired but tired” feeling, morning sluggishness or the mid-afternoon crash isn’t just “getting older.” Often, your body is signalling that it needs better fuel and recovery.

Instead of reaching for another coffee or sugar hit, try this approach:

• Nourishment: Swap out the toast and jam for a protein-rich breakfast (like eggs with avocado or a protein smoothie with berries, some frozen avocado chunks or nut butter for some healthy fats and a big handful of spinach) to give your body stable energy to start the day.

• Movement: Add short bursts of strength/resistance training, even 10 minutes of bodyweight exercises at home to build muscle, which supports both energy and metabolism.

• Rest: Honour rest breaks. A 5-minute pause between tasks, a short walk outside or actually taking your lunch away from your desk. These moments matter.

This balanced rhythm of ffuel, move, rest helps recharge your body naturally, giving you energy that lasts without the crash.

4. Emotional and Mental Health Need Just as Much Attention

It’s Not Just Physical, It’s Whole-Person Wellness

Perimenopause is more than hot flushes and disrupted sleep. Many women quietly admit they feel disconnected, less confident, or like they’ve “lost their spark.”

That’s why emotional and mental health deserve as much focus as physical health. Some practical ways:

• Journaling: Reflecting on your day or noting what you’re grateful for can shift perspective and boost resilience.

• Connection: Regular catch-ups with supportive friends remind you that you’re not alone and others are walking this path too.

• Mindful practices: Breathwork, meditation, or even creative outlets like painting or gardening help calm the nervous system and reconnect you with yourself.

This season can be an invitation to not just “cope,” but to rediscover parts of yourself that may have been buried under years of busyness and responsibility.

5. You Don’t Have to Figure It Out Alone

Support Makes the Journey Easier and More Empowering

Navigating perimenopause solo can feel overwhelming, like trying to assemble a puzzle without all the pieces. But support changes everything.

That might look like:

• Talking to your GP or a Women’s Health Specialist.

• Joining a group program or online community of women in the same stage.

• Working with a coach or practitioner who helps you personalise your habits.

Support means you don’t have to push through in silence. You get accountability, encouragement, and the reassurance that what you’re feeling is valid and normal.

Final Thoughts: Embrace the Change With Support

Perimenopause is not something to dread. It’s a powerful transition and an opportunity to reconnect with your health and identity. Perimenopause isn’t the end of your vibrant years, it’s a new chapter of possibility.  With the right support, you can feel more energised, connected, and in control than you have in years.

If you’d like personalised support or practical strategies to help you feel more balanced and confident through this season, I’d love to chat with you. 

Further reading:
Signs You're in Perimenopause