Perimenopause: The Plot Twist No One Warned Us About
One day you’re cruising along feeling pretty normal, and the next you’re Googling things like, “Why am I suddenly hot, tired, wide awake at 3 a.m., and craving snacks I don’t even like?”
Welcome to perimenopause—the phase of life that no one really explained to us, but somehow all our friends seem to be going through at the exact same time. For years, women quietly powered through this stage without much conversation around it. Thankfully, that’s starting to change. More women are talking openly about hormones, sleep changes, mood swings, brain fog, and all the other “fun surprises” that can pop up during this season of life.
As someone who has spent much of my career in the health and fitness world—as a Pilates instructor and certified health coach—I’m now experiencing some of these changes myself at 50. While I’m not a medical professional, I’ve been paying closer attention to lifestyle habits that can help support overall wellness during this transition.
Here are a few things I’ve been focusing on lately.
Strength Matters More Than Ever
One of the less glamorous parts of aging is that we gradually lose muscle mass. During perimenopause, maintaining strength becomes incredibly important for metabolism, bone health, and overall stability. The good news is you don’t need intense workouts to benefit. Pilates, resistance training, and bodyweight exercises can all help maintain strength. Personally, I love Pilates because it strengthens the deep core muscles that support the spine and posture—which becomes increasingly important as the years go by.
Protein Is Your Friend
Another thing many women notice during perimenopause is that their bodies don’t always respond to food the same way they once did. One habit that has helped me personally is making sure I include protein at every meal. Protein helps support muscle maintenance and can also help keep energy levels more stable throughout the day. I try to build meals around foods like eggs, fish, chicken, Greek yogurt, cottage cheese, or beans, and then add vegetables and healthy fats.
Paying Attention to Food Quality
Something else I’ve become more mindful of lately is where my food comes from. Our bodies work hard to process nutrients, and during times of hormonal change it can be helpful to focus on foods that are as close to their natural state as possible. Many women find that prioritizing fresh produce and high-quality proteins helps them feel more energized and balanced. Choosing things like locally grown vegetables, organic fruits when possible, and responsibly raised meats can be a simple way to support overall wellness. It’s not about perfection—it’s just about being a little more intentional about what ends up on your plate.
Don’t Skip the Healthy Fats
Healthy fats are another important part of the picture. Foods like avocados, olive oil, nuts, seeds, and fatty fish are regular staples in my kitchen. They help make meals satisfying and can help keep energy levels steady throughout the day.
Keep Moving (Even When You’d Rather Sit on the Couch)
Some days during perimenopause you may feel a little more tired or foggy than usual—but movement can actually help. Regular exercise supports mood, sleep quality, and overall energy levels. And it doesn’t have to be complicated. A walk around Rivertown, a Pilates session, yoga class, or strength workout can all make a positive difference.
The Good News: We’re All in This Together
One thing I’ve realized recently is that so many women are navigating this stage of life together. The more we talk about it, the less mysterious—and less isolating—it becomes. Every woman’s experience is different, and it’s always important to work with healthcare professionals when making decisions about hormones or medical treatment. But focusing on good nutrition, strength, movement, and community support can go a long way toward feeling your best through every stage of life—even the ones that come with a few unexpected plot twists.
Welcome to perimenopause—the phase of life that no one really explained to us, but somehow all our friends seem to be going through at the exact same time. For years, women quietly powered through this stage without much conversation around it. Thankfully, that’s starting to change. More women are talking openly about hormones, sleep changes, mood swings, brain fog, and all the other “fun surprises” that can pop up during this season of life.
As someone who has spent much of my career in the health and fitness world—as a Pilates instructor and certified health coach—I’m now experiencing some of these changes myself at 50. While I’m not a medical professional, I’ve been paying closer attention to lifestyle habits that can help support overall wellness during this transition.
Here are a few things I’ve been focusing on lately.
Strength Matters More Than Ever
One of the less glamorous parts of aging is that we gradually lose muscle mass. During perimenopause, maintaining strength becomes incredibly important for metabolism, bone health, and overall stability. The good news is you don’t need intense workouts to benefit. Pilates, resistance training, and bodyweight exercises can all help maintain strength. Personally, I love Pilates because it strengthens the deep core muscles that support the spine and posture—which becomes increasingly important as the years go by.
Protein Is Your Friend
Another thing many women notice during perimenopause is that their bodies don’t always respond to food the same way they once did. One habit that has helped me personally is making sure I include protein at every meal. Protein helps support muscle maintenance and can also help keep energy levels more stable throughout the day. I try to build meals around foods like eggs, fish, chicken, Greek yogurt, cottage cheese, or beans, and then add vegetables and healthy fats.
Paying Attention to Food Quality
Something else I’ve become more mindful of lately is where my food comes from. Our bodies work hard to process nutrients, and during times of hormonal change it can be helpful to focus on foods that are as close to their natural state as possible. Many women find that prioritizing fresh produce and high-quality proteins helps them feel more energized and balanced. Choosing things like locally grown vegetables, organic fruits when possible, and responsibly raised meats can be a simple way to support overall wellness. It’s not about perfection—it’s just about being a little more intentional about what ends up on your plate.
Don’t Skip the Healthy Fats
Healthy fats are another important part of the picture. Foods like avocados, olive oil, nuts, seeds, and fatty fish are regular staples in my kitchen. They help make meals satisfying and can help keep energy levels steady throughout the day.
Keep Moving (Even When You’d Rather Sit on the Couch)
Some days during perimenopause you may feel a little more tired or foggy than usual—but movement can actually help. Regular exercise supports mood, sleep quality, and overall energy levels. And it doesn’t have to be complicated. A walk around Rivertown, a Pilates session, yoga class, or strength workout can all make a positive difference.
The Good News: We’re All in This Together
One thing I’ve realized recently is that so many women are navigating this stage of life together. The more we talk about it, the less mysterious—and less isolating—it becomes. Every woman’s experience is different, and it’s always important to work with healthcare professionals when making decisions about hormones or medical treatment. But focusing on good nutrition, strength, movement, and community support can go a long way toward feeling your best through every stage of life—even the ones that come with a few unexpected plot twists.