Lifestyle and Day-to-Day Habits for Peri/Menopause: The First Five Steps I Recommend NOW

While HRT in recent years has been shown to be highly effective in perimenopause — both for managing symptoms and preventing long-term chronic health conditions — not everyone wants, or is a candidate for, prescription therapy. But here’s the good news: everyone can benefit from addressing lifestyle and daily habits.

The first 5 steps I recommend starting NOW to help improve your peri/menopause symptoms include:

1. Assess metabolic health
   
2. Address alcohol and other substance intake
   
3. Support gut health and correct nutritional deficiencies
   
4. Prioritize sleep
   
5. Manage stress
   

These are general starting points, and most people will need them tailored to their unique needs — but if you’re not sure where to begin, this is a solid place to start.

Metabolic health: Clean up the diet, aim for adequate protein and fiber, and limit added sugar. If you have cardiometabolic conditions or are at risk for cardiovascular disease, the Mediterranean diet remains a gold standard for reducing risk and improving heart health. Move your body regularly — ideally strength training 2–3 times a week and daily walking. Some people do better with a day of HIIT, others with swapping heavy weights for Pilates — the key is choosing something you enjoy and can sustain. If you need a registered dietitian or personal trainer for personalized guidance, I can help connect you.

Alcohol: Alcohol can worsen peri/menopausal symptoms, and research increasingly links it to multiple cancers. My advice: keep use minimal to none. Many women in this stage notice alcohol has a bigger impact — disrupting sleep, increasing anxiety, and affecting mood. If you do choose to drink, having it earlier in the day, giving yourself 3–5 hours before bedtime, and hydrating well can help.

Gut health: If you have food sensitivities you’ve been ignoring, it’s time to address them. Support gut health with adequate fiber, hydration, movement, and stress management. Remember — the gastrointestinal tract is one of the first places stress shows up in the body.

Sleep hygiene: Prioritize your evening routine. I’m passionate about this topic (and even have a free guide you can grab). Reach out if you want help designing a bedtime ritual that works for you.

Stress management: This is huge — and there’s no one-size-fits-all approach. What works for me may not work for you, and vice versa. Thankfully, there are endless options: journaling, yoga nidra, meditation, long walks, time in nature, in-person social connection, acupuncture, breathwork. There are also many mindfulness and meditation apps to help you start.

Menopause and perimenopause don’t have to be seasons of struggle. By making even small, consistent changes to your daily habits, you can dramatically shift how you feel — in your body, in your mind, and in your life. You don’t have to figure it out alone. If you’re ready for guidance that blends science with practical, real-life strategies (and a dose of encouragement when you need it most), I’m here to help you take those first steps and keep building from there.