The Guide to Surviving Perimenopause and Mental Health Shifts

 Perimenopause can be a time known for roller-coaster moods, sleep disruption, energy crashes, and shifting body composition. For many in the perimenopause stage, hormonal fluctuations interact with stress, sleep quality, and nutrition to influence mood and cognitive function. That’s why having a solid strategy is crucial. And so I’ve created one for you!

Strategy 1: Grounded Daily Routines for Hormonal Balance
During perimenopause, it's crucial to stabilize blood sugar and support circadian rhythms to dampen mood swings and fatigue. Neglecting this can lead to heightened anxiety, irritability, sleep disruption, and brain fog. How to Implement Think about structuring your day around consistent meals and a regular bedtime. Start by mapping out your wake time, first meals, and a wind-down routine. Focus on meals and snacks that blend protein, fiber, healthy fats, and low-glycemic carbohydrates to stabilize glucose and support mood. Consider a simple nightly ritual that signals your body it’s time to rest, like dim lights, a calm activity, and a regular bedtime.

Strategy 2: Gentle Movement to Support Metabolic Flexibility
Perimenopause often brings insulin sensitivity changes and energy variability. Regular, low-to-moderate intensity activity can improve mood, sleep, and metabolic flexibility without adding stress to your nervous system. How to Implement Identify activities you enjoy (walking, cycling, dancing, light strength training). Aim for consistency rather than intensity: 30 minutes most days or 20–25 minutes on tougher days. Pair movement with meals (e.g., a short walk after lunch) to aid glucose handling and mood regulation. Consider short, accessible routines (5–10 minute bursts) on busy days.

Strategy 3: Nutrition-Minded Stress and Sleep Support
Sleep disturbances and stress are common in perimenopause and can derail mental health. A nutrition-focused approach can modulate cortisol, inflammation, and neurotransmitter precursors. Finding time for relaxation is essential, especially when sleep is erratic or stress peaks. This strategy helps by lowering night-time arousal, supporting circadian rhythm alignment, and improving mood and cognitive clarity. How to Implement Prioritize protein at every meal to support neurotransmitter production (serotonin, dopamine) and blood sugar stability. Include omega-3-rich fats (fatty fish, flaxseeds, walnuts) and magnesium-rich foods (dark leafy greens, nuts, seeds) to support sleep and relaxation. Consider a 2–3 week trial of a consistent sleep window and a pre-sleep routine that avoids screens. If sleep remains challenging, experiment with magnesium glycinate or zero-caffeine afternoon routines (under professional guidance).

Additional Tips!
Tip 1: Hydration and Mineral Balance: Staying hydrated and replenishing minerals (electrolytes: sodium, potassium, magnesium) can help reduce fatigue and mood swings during perimenopause, especially when sweating or experiencing hot flashes.

Tip 2: Regular Balanced Meals to Support Mood: Consistent protein, fiber, and fat intake help stabilize blood sugar, which in turn supports mood and cognitive function during fluctuating hormones.

Tip 3: Social Connection and Coaching Support: Regular check-ins and social support for mental health, accountability, and motivation can make or break your progress and overall mental wellness. 

Navigating Perimenopause as a Woman in Metabolic Psychology is all about preparation and smart strategies. With these tailored approaches, you can not only survive but thrive during this transition.

Want more personalized tips or need help crafting a detailed plan? Reach out today, it’s literally my job to help you with that! Coaching provides accountability and personalized nutrition strategies to help with mental shifts and mental health symptoms during perimenopause. You don't have to do it alone!

PS - Don't know where to start? Click here to get my *FREE GUIDE* - "Heal Your Gut, Heal Your Mind: Learn About the Gut-Brain Connection, Eliminate Moodiness, and Relieve Your Depression and Anxiety Symptoms With 8 Tips Your Therapist, Doctor, or Psychiatrist Never Told You to Try."