Healthy habits in perimenopause

One of the cornerstones of my coaching is supporting clients to build healthy lifestyle habits to support both their perimenopause symptoms and long term wellbeing. Habits that work well for them in their busy lives. 

So, how can you create positive perimenopause habits?

I think there are two key steps to start with. 

1. Where are you now?

   This first step requires a bit of a life audit - where are you now? What do you already do well? What can you build on?

For example, if you have a dog, you might already have a good habit of getting outside and going for a walk in the morning. 

Or you might have a commitment to an exercise class or a meditation habit. 

Or if you get a veg box every week, you might already include a variety of vegetables in your meals.

Or you might have the support of a complementary therapist and have been making lifestyle changes as a result. 

These are a great starting point, building from what you already do well. 

2. Self assessment

The next step is to work out where you need to change - I take my clients through a self assessment of their current energy levels, nourishment, support network, lifestyle and stress levels among other things. This often helps to highlight a key area to focus on. 

And then there’s developing an understanding of your own hormones, your menstrual cycle and any symptoms you experience. Do you struggle with energy? Hot flushes? Insomnia? Brain fog? Aching joints? Digestive problems? 

The answer to this will help you understand where to place your focus, for example:  

Brain fog and energy levels a struggle? This might require rethinking meals and snacks to support blood sugar levels or gut health. 

Hot flushes? It can be helpful to work out what triggers them and if you can make changes that reduce or eliminate triggers (alcohol and caffeine are common triggers, for example). 

Insomnia Is poor sleep linked to your menstrual cycle, stress or lifestyle? Do you need to improve your bedtime routine or reduce or eliminate caffeine and alcohol? 

Aching joints This can be really restrictive. Do you need to move more? Or change your exercise regime, or explore supplements or treatments that might help?

PMS getting worse? Dietary adjustments, restorative movement and some supplementation can be a real benefit here. 

Once you have completed these steps it can be tempting to try and fix everything at once.

The key to building staying power, and embedding habits is to make them easy to fit into life

You might start with a focus on improving your sleep, by having a bedtime routine that means you sleep well and feel rested when you wake up. This will then make it easier to cut down on caffeine, to make good food choices, to have the energy to exercise. 

Or you might start by changing one meal a day (breakfast is a good place to start for many people) to be more nourishing and blood sugar balancing. This will then make it easier to avoid snacking on sweet treats to keep your energy up. 

Or you might start tracking your menstrual cycle and notice the ups and downs, triggers and helpers along the way. It can make it easier to know when to rest and to keep your energy levels and mood on track with this kind of self- knowledge.

You get the idea? 

If you’d like to know more about how coaching could help you develop strong health habits in perimenopause and beyond, why not book in for a free strategy call below.