By Lori Wesmiller, Balance & Bloom 50+
Let’s be honest—perimenopause, menopause, and post-menopause are not just phases to “get through.” These transitions are powerful seasons of life. How we care for our bodies during them matters more than ever. If you’ve felt like your body is shifting beneath your feet—emotionally, physically, even spiritually—you’re not alone. And more importantly, you’re not powerless.
In fact, this is the perfect time to reconnect with your body in a whole new way.
🌙 Why It Matters
Hormonal changes during these stages impact everything: sleep, digestion, mood, memory, weight, skin, and even our sense of self. According to the North American Menopause Society (NAMS), as estrogen and progesterone fluctuate and decline, they influence:
- Bone density and muscle mass
- Mental clarity and mood
- Skin elasticity and hydration
- Gut and heart health
- Energy levels and metabolism
If you feel like your body is no longer behaving the way it used to—there’s a reason for that. These shifts aren’t your fault, and they’re not a failure. They’re your body’s way of recalibrating, and they deserve attention and care.
⚡ How Perimenopause, Menopause & Post-Menopause Can Feel
You may experience a mix of physical and emotional symptoms, including:
- Brain fog, forgetfulness, or trouble concentrating
- Hot flashes, night sweats, and disrupted sleep
- Digestive changes like bloating or constipation
- Unexplained weight gain, especially around the midsection
- Mood swings, anxiety, or irritability
- Dry skin, thinning hair, or changes in body composition
- Fatigue, even after rest
Perimenopause typically begins in your 40s and can last several years before your final period. Menopause is confirmed after 12 months without a period, and post-menopause continues for the rest of your life. Cleveland Clinic notes that while symptoms vary greatly, support and intentional care can dramatically improve quality of life.
🌱 Tips for Feeling Better in Your Body (and Mind)
1. Eat to Nourish, Not Restrict
Focus on foods that stabilize blood sugar and reduce inflammation:
- Protein-rich meals (20–30g per meal) to preserve muscle
- High-fiber foods (vegetables, chia seeds, lentils, flax) to support digestion and estrogen clearance
- Omega-3 fats from fish, walnuts, and flax for mood and joint support
- Anti-inflammatory spices like turmeric and ginger
More ideas: Precision Nutrition’s Guide to Menopause & Nutrition
2. Move with Purpose and Pleasure
Exercise helps ease anxiety, boost mood, and maintain bone and muscle strength. Harvard Health recommends:
- Strength training 2–3x a week
- Walking, swimming, or dancing for heart health
- Yoga or Pilates for balance, flexibility, and pelvic health
Even 15 minutes a day makes a difference—and finding movement you enjoy is key to consistency.
3. Support Your Sleep Like a Ritual
Sleep disruptions are common, but they’re not something to ignore. Try:
- Keeping your room cool and dark (night sweats are real!)
- Using magnesium or melatonin with your doctor’s okay
- Avoiding screens 1 hour before bed
- Creating a calming wind-down routine
More tips here from the National Institute on Aging.
4. Balance Stress Hormones (Especially Cortisol)
Perimenopause makes your body more sensitive to stress. Chronic cortisol can worsen belly fat, sleep problems, and even hot flashes. Combat this by:
- Taking breaks throughout your day to breathe
- Journaling or meditating for 5–10 minutes
- Practicing saying “no” and setting boundaries
- Spending time in nature or doing something just for you
5. Care for Your Gut = Care for Your Hormones
Your gut helps clear excess estrogen and regulates mood via the gut-brain axis. A happy gut supports a balanced mind.
- Add fermented foods like sauerkraut, kimchi, kefir (or non-dairy alternatives)
- Eat a variety of plant-based fibers
- Consider a probiotic supplement if needed
More on this from Dr. Mary Claire Haver and the Galveston Diet
6. Know When to Seek Support
If your symptoms are affecting your daily life, don’t tough it out alone. You may benefit from:
- Speaking to a menopause-informed doctor
- Exploring hormone therapy (HRT), non-hormonal options, or supplements
- Joining a support group or community of women going through the same thing
- Reading empowering resources like The Menopause Manifesto by Dr. Jen Gunter
✨ You’re Not Just Surviving—You’re Blooming
Aging isn’t about shrinking or fading away. It’s about stepping into your full wisdom, power, and energy—with care, compassion, and strength. These years can be some of the most connected and vibrant of your life—especially when you support your body in all the ways it asks for.
Let’s shift the narrative. This isn’t about fighting aging—it’s about embracing you.
📋 Free Resource: Menopause Wellness Checklist
Want a simple daily guide to help you feel more grounded, healthy, and strong?
It’s perfect for your fridge, journal, or as a reminder to care for yourself like the queen you are.
“You are not too old, and it is not too late.”
– Clarissa Pinkola Estés
🧠 Further Reading & Resources
Dr. Jen Gunter – The Menopause Manifesto
North American Menopause Society – Research, lifestyle tips, and support
Cleveland Clinic – Menopause – Medical overview and treatment options
National Institute on Aging – Menopause – Hormone changes and symptom info
Harvard Health – Menopause & Your Health
Precision Nutrition – Menopause Nutrition Guide
Galveston Diet – Dr. Mary Claire Haver
Balance & Bloom 50+ 