Realistic Strategies for Head-to-Toe Health Through Perimenopause and Menopause

reinvent yourself self-care thrive in menopause Feb 02, 2024

Perimenopause and menopause can be a challenging time for most women. The physical, emotional, and hormonal changes can significantly impact women’s overall health.

Common issues that may affect you during perimenopause or menopause include:

  • weight gain
  • hot flashes
  • low energy
  • mood swings

This transformational phase can be overwhelming, but you can navigate the journey and enjoy your daily life by taking a few simple steps. Today, we're going to outlines some of the best head-to-toe health strategies to incorporate into your routine starting today!

Make Your Home a Peaceful Environment

A cluttered, noisy environment can add to your stress load, which is the last thing you need during menopause. Declutter your home, and create a sanctuary to relax and ease your mind. Make it a place you can enjoy and feel happy to come home to. Here are some ideas to get you started:

Declutter and Organize: Regularly declutter your space by removing unnecessary items and organizing belongings in designated areas. Doing so will reduce visual distractions and foster a more serene environment.

Establish a Cleaning Routine: Implement a consistent cleaning schedule that includes daily, weekly, and monthly tasks. Ideal Home notes that this will help you maintain a clean home, prevent dirt and grime buildup, and promote a peaceful atmosphere.

Incorporate Natural Elements: Bring nature indoors with house plants, natural materials (like wood and stone), and ample natural light. These elements can improve air quality, reduce stress, and create a calming ambiance.

Create a Relaxation Zone: Designate a quiet, comfortable area in your home for relaxation and reflection. You might include cozy seating, soft lighting, and soothing scents to help you unwind and find peace after a busy day.

Walk as Much as Possible

Exercise may sound daunting, but a simple walk around your neighborhood is a fantastic strategy for getting some movement. Walking can help you maintain a healthy weight, strengthen your bones, and alleviate some symptoms of perimenopause (particularly hot flashes!). Studies show that moderate exercises like walking can also boost your energy levels and improve your mood.

Here are a few ways to incorporate more walking into your routine:

● Take the stairs (not the elevator).

● Schedule walking breaks at work.

Walk to get your lunch instead of having it delivered.

● Visit your coworkers' offices more often.

Organize Your Medical Information

Not only will you feel more in control of your healthcare when you keep your medical records digitized, it will be much easier to stay organized and access them when needed. Plus, if you need to share files with doctors, PDFs are often the preferred format. This requires either scanning paper files or converting file types like Microsoft Word to PDF format.

Say "No" More Often

As women, we often feel like we have to do it all. But during perimenopause and menopause, it’s essential to set boundaries. GQ Magazine suggests practicing saying “no“ in situations where you feel overwhelmed or stressed.

Saying no can reduce the stress on your body and mind and make room for self-care activities like taking a bath or meditating.

Eat Nutritious Foods

During menopause, the food you eat must be nourishing and full of nutrients to support your body. Add more fruits, vegetables, and lean proteins to your diet. Incorporating more fiber-rich foods can also help with maintaining a healthy weight and reducing digestive issues.

It’s important to eat regular well-balanced meals instead of starving yourself or skipping meals!

Sleep as If Your Life Depends on It

Finally, sleep can become elusive when you’re undergoing perimenopause or menopause. Prioritize your sleep hygiene to combat this.

Make sure your sleeping environment is comfortable, darken your bedroom, and avoid screens like your phone or TV an hour before bedtime. Establishing a healthy sleep routine will help regulate hormones and reduce mood swings.

The Bottom Line

Taking care of yourself during perimenopause and menopause is crucial to maintaining a healthy, sustainable lifestyle. Incorporating these simple and practical strategies into your daily routine will help ease your symptoms, not to mention improve how you feel about yourself!

Remember to prioritize your needs, take care of your body, organize your medical information, and learn to say no when necessary, along with the other tips above.

With the right tools and attitude, you can make the midlife transition a smooth and enjoyable journey!

I am committed to helping women feeling overwhelmed and exhausted from juggling the challenges of caring for aging parents and navigating through menopause. You don't have go through this alone – I am here to help you find balance and ease in this demanding time! Join me on a mission to reclaim your vitality and well-being.

Questions? We’d love to hear from you


Contributing writer: Sheila Olson

Sign up for semi-regular updates so you never miss out (when I have something important enough that it's worth your time!). SoNaturelle Wellness provides lifestyle tips on how to look and feel better during menopause.


We hate SPAM. We will never sell your information, for any reason.