Proactive Perimenopause: How to Support Hormones, Energy, and Overall Wellness

Perimenopause often begins in your 40s and is marked by fluctuating estrogen and progesterone levels. These shifts can cause a range of symptoms that impact daily life. Dr. Laura Briden, in her book “The Period Repair Manual”, emphasizes the importance of understanding these changes and taking proactive steps to support your health.

Hormonal change during perimenopause

Perimenopause, often called the “second puberty,” is a transitional phase where hormone levels fluctuate significantly. Estrogen can spike and dip, causing heavy periods, breast tenderness, mood swings, and bloating. These fluctuations affect neurotransmitters such as serotonin and GABA, contributing to mood changes, sleep disturbances, and altered stress response. At the same time, progesterone declines, which can lead to sleep disturbances, irritability, and heavier menstrual bleeding.

Other hormones, including testosterone and cortisol, may also shift, affecting energy, stress response, and metabolism. Not every woman experiences the same symptoms, but understanding these changes helps you make informed choices about nutrition, movement, and lifestyle to support your body during this transition.

How to support your body

There are several strategies to help manage symptoms and reduce inflammation during perimenopause:

Nutrition & supplements

• Prioritize protein – supports muscle mass, satiety, and blood sugar balance.
• Include healthy fats – omega-3s from fatty fish, nuts, and seeds support hormone production and reduce inflammation.
• Fiber-rich foods – vegetables, fruits, and whole grains help with digestion, blood sugar regulation, and estrogen metabolism.
• Phytoestrogens – foods like soy, flaxseed, and legumes can provide mild estrogen support.
• Limit refined sugar and processed foods – these can worsen inflammation and blood sugar fluctuations.
• Vitamin D – supports bone health, immunity, and mood.
• Magnesium – helps with sleep, stress management, and muscle function.
• Curcumin with Piperine – supports anti-inflammatory pathways and joint health (available at Hidden Springs).
• Omega-3 fatty acids – support heart, brain, and joint health.
• B vitamins – especially B6 and B12, which support energy, mood, and nervous system function.
• Calcium – supports bone strength as estrogen declines.

Hidden Springs offers guidance on choosing supplements, including brand selection, recommended dosages, and timing for peak effectiveness. We also carry in-store supplements and can help arrange discounted, high-quality options through Fullscripts mail-order. Click on the link below to order discounted supplements.

Movement & recovery

• Strength Training: Helps maintain muscle mass, bone density, and metabolic rate. Focus on full-body workouts 2–3 times per week with moderate resistance.
• Low-Impact Cardio: Walking, cycling, swimming, or elliptical training supports heart health without overstressing joints.
• Yoga or Pilates: Promotes flexibility, balance, and stress reduction while improving core strength.
• Functional Movement: Exercises that mimic daily activities improve coordination, joint stability, and overall mobility.
• Listen to Your Body: Increased aches or fatigue are signals to scale back intensity. Overtraining can worsen inflammation and slow healing.
• Massage Therapy: Professional massage improves circulation, reduces muscle tension, and supports tissue repair. Hidden Springs offers targeted massage sessions tailored to midlife bodies.
• Infrared Sauna: Promotes relaxation, supports detox pathways, reduces inflammation, and enhances recovery.
• Sleep and Stress Management: Recovery isn’t just physical — quality sleep and stress reduction allow your body to repair tissues and regulate hormones effectively.

Book a massage or sauna session at Hidden Springs to support your movement routine. We offer online booking for all bodywork services and are flexible on timing with phone-in sauna requests.

Restorative practices

• Sleep Hygiene: Quality sleep is essential for hormone regulation, stress reduction, and tissue repair. Aim for 7–9 hours per night, keep a consistent schedule, and minimize screen exposure before bed.
• Stress Management: Chronic stress elevates cortisol, which can exacerbate weight gain, inflammation, and sleep disturbances. Mindfulness, meditation, and deep-breathing exercises can help maintain balance. Working with a functional RN health coach can provide guidance to on reducing life stress while creating accountability for self-care.
• Counterstrain Therapy: Gentle, targeted manual therapy that eases muscle tension, improves alignment, and supports the body’s natural repair. It’s particularly helpful for midlife bodies experiencing stiffness, aches, or slower recovery. We offer counterstrain with Christi. This service can be booked alongside your massage or as a standalone treatment.

Take a Proactive Approach

Perimenopause is a hormonal transition that affects metabolism, connective tissue, sleep, and mood. Research shows that paying attention to lifestyle factors during this phase can mitigate symptoms and support long-term health. Tracking changes in cycles, energy, and recovery can provide valuable insight into hormone fluctuations. Meanwhile, supporting the body with adequate protein, healthy fats, fiber, and key nutrients—such as vitamin D, magnesium, omega-3s, and curcumin (turmeric)—can help reduce inflammation, maintain bone and muscle health, and support overall well-being. Consistent, appropriately scaled movement, including strength training, low-impact aerobic activity, yoga, and mobility work, preserves muscle mass, joint integrity, and cardiovascular function, while restorative therapies like gentle manual techniques and sauna exposure may aid tissue recovery and stress regulation. Prioritizing quality sleep, stress management, and recovery allows the endocrine system to function optimally, supporting both physical and emotional health. Taking a proactive, evidence-informed approach to lifestyle and self-care during perimenopause can help women maintain resilience, vitality, and functional well-being through this natural transition.

📅 Schedule your consultation, massage, or sauna session today and start supporting your body through this natural transition.