Embracing Self-Care in Perimenopause: A Comprehensive Guide for Women 

Changes in your body, overall health, and energy levels may be undermining your confidence and sapping you of joy.  As a perimenopause coach, my mission is to support you through this by focusing on mindset, nutrition, breathwork, Pilates, and lifestyle changes. Today, however, I want to talk about the importance of self-care in perimenopause. 

The Perimenopause Paradox 

Perimenopause is a unique stage of life, marked by new physical, emotional, and psychological changes. Hormonal fluctuations can lead to a range of symptoms, from hot flashes and night sweats to mood swings and fatigue.  

If this wasn’t enough, many women are also managing careers, family responsibilities, social commitments, and personal aspirations. It’s no wonder that perimenopause self-care often takes a backseat. 

However, this is precisely when self-care becomes most crucial. By prioritising your well-being, you can better manage your perimenopause with greater ease and resilience, rediscovering your joy for life and feeling like you!  

Here’s how you can embrace self-care in perimenopause while juggling it all. 

Cultivate a Positive Mindset 

Your mindset plays a pivotal role in how you experience perimenopause. That is not to say this is an easy thing to master! Some tips on how to embrace a more positive mindset are listed below. 

Practice gratitude: Start or end your day by writing down three things you’re grateful for. This simple practice can shift your focus from challenges to blessings. 

Affirmations: Use positive affirmations to reinforce your strength and resilience. Phrases like “I am strong,” “I am capable,” and “I embrace change” can really transform your outlook. 

Mindfulness and Meditation: Incorporate mindfulness practices and meditation into your daily routine. These techniques can help reduce stress and increase emotional stability. 

On the surface these can seem trivial, but I promise you, if you pick one or two and stick with it, you will feel the difference.  

Nourish Your Body with Balanced Nutrition 

 Nutrition is a cornerstone of well-being throughout your life. This is especially true during perimenopause.  The right foods can help balance your hormones, improve your mood and just feel better! Eating good nourishing food is a form of self-care.

You can support your body through this change by: 

 Eating Whole Foods: Focus on a diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods provide essential nutrients that support hormonal balance and overall health. 

Staying Hydrated: Drink plenty of water throughout the day. Hydration is key to maintaining energy levels and supporting bodily functions. 

Mindful Eating: Pay attention to your body’s hunger and fullness cues. Eat slowly and savor each bite, which can help prevent overeating and improve digestion. 

 It is never too late to change your eating habits and it is easier than you think! Good food is a good mood. You might be surprised at the power of nutrition on your overall well-being! 

The Power of Breathwork 

Breathwork is a powerful tool for managing stress and aiding relaxation. Try incorporating these techniques into your routine: 

 Practice deep, diaphragmatic breathing to calm your nervous system. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.

  1. Try Box Breathing. Inhale for four counts, hold for four counts, exhale for four counts, and hold again for four counts. Repeat this cycle several times for relaxation and better focus.
  2. Alternate nostril breathing balances the mind and body. Close one nostril, inhale through the other, switch nostrils, and exhale. Repeat on the opposite side.

Benefits of Pilates   

Pilates is an excellent form of exercise for women in perimenopause. It strengthens the core, improves flexibility, and enhances overall body awareness. Benefits include: 

Strengthening Core Muscles: A strong core supports better posture and reduces the risk of back pain. 

Enhancing Flexibility: Pilates promotes flexibility, which can alleviate joint pain and improve mobility. 

Reducing Stress: The mindful movements in Pilates encourage a focus on the present moment, reducing stress and promoting relaxation. 

Create a Balanced Lifestyle 

 Achieving a balanced lifestyle is essential for managing the demands of perimenopause. Consider the following tips: 

  1. Prioritise sleep! Aim for 7-9 hours of quality sleep each night. Establish a bedtime routine that promotes relaxation, such as reading or taking a warm bath.
  2. Set boundaries. Learn to say no and set boundaries to protect your time and energy. It’s okay to prioritise your needs.
  3. Make time for activities that bring you joy and fulfillment, whether it’s a hobby, spending time with loved ones, or exploring new interests.


Self-care in Perimenopasue is a Necessity!  

Embracing self-care in perimenopause is not a luxury; it’s a necessity. By focusing on mindset, nutrition, breathwork, Pilates, and lifestyle adjustments, you will regain your confidence and vitality, and even find joy in life you have not experienced before! 

Remember, you are not alone on this journey. Reach out for support, connect with like-minded women, and prioritise your well-being.  

You deserve to thrive, not just survive. Book a free call with me today to discuss your challenges and hear about ways to feel better! 

Find out more about my coaching here.

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4 ‘Essential ingredients’ check sheet
Sign up for your FREE checksheet to fall in love with your body and life during your perimenopausal years and beyond.
4 ‘Essential ingredients’ check sheet
Sign up for your FREE checksheet to fall in love with your body and life during your perimenopausal years and beyond.