5 Practical Ways to Thrive During Perimenopause

Menopause doesn’t just happen. Physical changes and symptoms often begin in your 40s before you reach the cessation of your menstrual cycle — a phase known as perimenopause.

During this time, hormonal shifts can bring a range of changes, including irregular periods, hot flashes, sleep disruptions, mood swings, and changes in metabolism. While these shifts are natural, they can be challenging.

At Yorktown Health in Lombard, Lisle, and Vernon Hills, Illinois, we want you to thrive despite these challenges. Here are five practical steps you can take to get through this transition with confidence, energy, and balance.

Make nutrition a priority

Hormonal changes can affect metabolism, bone health, and cardiovascular health. Focus on a nutrient-rich diet, and include:

Lean protein to support muscle mass
Calcium and vitamin D to promote bone health
Fruits, whole grains, and veggies for fiber and antioxidants
Healthy fats like avocado and nuts to support hormone balance

Reducing processed foods and added sugars can also help stabilize energy levels and mood. Limit alcohol intake too — it can make your perimenopause symptoms feel worse.

Move your body

Exercise is critical during perimenopause, as it promotes overall feelings of wellness. Regular physical activity also helps you manage your weight, supports cardiovascular health, strengthens bones, and improves mood.

Aim for a mix of cardiovascular activity, strength training, and flexibility and balance exercises. It can also help you get more restful sleep.

Manage stress and prioritize sleep

Perimenopause can make stress feel more intense. It also disrupts your sleep, which further exacerbates stress.

Mindfulness practices, meditation, or breathing exercises can help regulate stress hormones. Create a consistent bedtime routine and optimize your sleep environment to support restful sleep and overall hormone balance. Make your room cool, dark, and quiet.

Keep track of your symptoms

Every woman has a unique perimenopause experience. Keep a journal of symptoms, menstrual changes, and lifestyle factors to help us better understand your situation. Then, we can better customize recommendations, from nutrition and supplements to potential hormone therapies.

We also recommend you regularly check in so we can monitor your bone density, heart health, and other key markers.

Make simple lifestyle adjustments

Small daily choices can make a big difference:

Limit alcohol and caffeine if they trigger hot flashes or sleep disruptions
Stay hydrated to support energy and skin health
Consider mindfulness or gentle movement breaks throughout the day
Prioritize social connections, hobbies, and activities that bring joy

These steps may seem simple, but they can have a very big impact on your physical and mental well-being.

At Yorktown Health, we support women through every stage of life, offering guidance, preventive care, and personalized strategies to help you feel your best. Reach out to us by phone, or use our online tool to book an appointment.

We have offices in Lombard, Lisle, and Vernon Hills, Illinois. We’re ready to support you through perimenopause.