Five Perimenopause Non-Negotiables.

Perimenopause brings with it a myriad of different symptoms, all caused by a rollercoaster of hormones. The good news is that there are some very simple things (that don’t cost any more money) that we can do to help support our hormones, reduce our symptoms and help us sail through perimenopause.

Here are five of my non-negotiables when it comes to perimenopause…

1. Eight hours of sleep (and in bed by 10pm)

 Quality sleep is one of the most powerful tools for navigating perimenopause. During deep sleep, your body regulates key hormones that influence mood, appetite, and metabolism. Getting around eight hours and aiming to be in bed by 10pm helps support healthy cortisol rhythms, stabilises insulin levels, and allows the brain to carry out essential repair and detox processes. Consistent, restorative sleep is crucial for hormonal balance, brain health, and maintaining steady energy and blood sugar levels throughout the day.

2. Lift heavy things three to four times a week

Strength training becomes especially important as we approach menopause. Declining oestrogen levels increase the risk of bone loss, making women more vulnerable to osteoporosis. Lifting weights stimulates bone growth and helps maintain bone density, while also preserving muscle mass and supporting a healthy metabolism. Resistance training also improves insulin sensitivity and helps regulate blood sugar, making it a powerful tool for managing weight, energy, and long-term metabolic health during perimenopause.

3. Eat a decent breakfast.

Starting the day with a proper breakfast helps set your hormonal rhythm for the rest of the day. Eating in the morning supports healthy cortisol patterns, provides the body with the fuel it needs after the overnight fast, and helps stabilise blood sugar levels. Skipping breakfast or delaying food until late morning can disrupt hormone balance and increase the likelihood of energy crashes and cravings later on. A nourishing breakfast that includes protein, fibre, and healthy fats helps support hormone balance, energy, and metabolic health.

4. Get early morning light in your eyes

Exposure to natural light soon after waking plays a powerful role in regulating your body’s internal clock. Morning light helps anchor your circadian rhythm, signalling to the brain when the day has begun. This supports healthy cortisol patterns, influences sex hormone regulation, and helps prepare the body for restful sleep later that night. It also optimises metabolism, increases insulin sensitivity, and helps regulate glucose levels throughout the day, making morning light a simple but effective habit for hormonal and metabolic health.

5. Prioritise protein, fibre and healthy fats

Building meals around protein, fibre, and healthy fats is essential during perimenopause. Protein helps maintain muscle mass and supports metabolism, while fibre feeds beneficial gut bacteria and supports digestive and hormonal health. Healthy fats play a key role in brain function and hormone production. Together, these nutrients help stabilise blood sugar, reduce cravings, support gut health, and provide steady energy. As the body changes with age, focusing on these three foundations can help protect muscle, support the brain, and keep hormones and metabolism functioning optimally.