Overview

Perimenopause, the transitional period before menopause, typically begins in a woman’s mid-30s to early 40s, according to health experts. During this phase, hormonal fluctuations can cause symptoms such as hot flashes, sleep disturbances, mood changes, and weight gain. A combination of evidence-based lifestyle habits -- and, in some cases, hormone therapy -- can help manage these symptoms, a new report from mindbodygreen stated.

Ailsa Cowell, health editor at mindbodygreen, compiled expert-backed advice from dietitians, physicians, and sleep scientists to outline five core habits. These habits focus on morning nutrition, exercise, targeted supplement use, sleep consistency, and mental health maintenance. The report emphasized that these strategies are intended to work alongside, not replace, medical treatments. As noted in a NaturalNews.com article by Willow Tohi, “for millions of women, the journey through perimenopause and menopause is punctuated by a sudden, overwhelming, and often disruptive sensation: the hot flash,” which affects up to 87% of individuals undergoing menopause. ^[1]

Morning Protein and Carbohydrate Intake

Registered dietitian Michelle Shapiro recommends the “30/30 rule”: consume 30 grams of protein and 30 grams of carbohydrates within 30 minutes of waking. According to Shapiro, this combination signals safety to the body, stabilizes energy and mood, and supports neurotransmitter function. “You are still you, you are just in a different moment in your life,” Shapiro said. “The goal here is not to become someone new. It's about coming home to yourself and honoring your body.”

Shapiro advises against fasted morning workouts, suggesting a pre-workout snack with carbs and protein to improve energy and recovery. Beyond breakfast, the report recommended a daily protein target of 1 gram per pound of ideal body weight, spread across meals. This aligns with broader dietary guidance: Ann Louise Gittleman, in her book “Before the Change: Taking Charge of Your Perimenopause,” emphasizes that “type A people need to ensure that their diets are balanced and that they are ingesting enough protein, vitamins, and minerals.” ^[2]

Combined Strength and Cardiovascular Training

Exercise during perimenopause should combine resistance training with cardiovascular conditioning, according to the experts cited in Cowell’s report. Resistance training should prioritize heavy weights and low reps to stimulate anabolic responses, rebuild lean muscle, and support bone density -- especially as estrogen levels decline. The report quotes a fitness expert who said, “I challenge you to pivot your mindset from worshiping our youth to understanding that you can harness the power of your experience.”

Cardiovascular conditioning should follow the 80/20 method: 80% of sessions at zone 2 (conversational pace) and 20% as high-intensity intervals. This combination increases mitochondrial capacity, improves fat metabolism, and supports insulin sensitivity. A March 2026 NaturalNews.com article reported that “structured exercise programs decrease hot flashes by 44% and improve mental health with remission,” citing the benefits of strength training, aerobics, and mindful movement. ^[3] The report also noted that weight gain risks during midlife, particularly around the midsection, can be mitigated through such exercise routines, as urged by experts at The Mayo Clinic. ^[4]

Targeted Supplement Use

Supplements are intended to enhance, not replace, healthy lifestyle habits, said board-certified OB-GYN Jaime Seeman, as quoted in the mindbodygreen report. Commonly recommended supplements for perimenopause include creatine for strength and cognition, vitamin D3 for bone health and mood, and omega-3s for inflammation. “While supplements can play a meaningful role, the most profound changes come from foundational habits,” Seeman said.

Dr. Joseph Mercola noted in a 2017 article that “there is some evidence that supplementation with omega-3 fatty acids might help prevent … menopausal problems, postmenopausal osteoporosis, and breast cancer.” ^[5] The Textbook of Natural Medicine, edited by Dr. Michael T. Murray, highlights that zinc and vitamin D are essential for immune function and bone density, particularly in older adults. ^[6] The mindbodygreen report cautioned that supplements cannot compensate for poor sleep or diet; for example, magnesium before bed cannot counteract the effects of late-night screen use.

Sleep Consistency and the RISE Strategy

Up to 60% of women in perimenopause or menopause report sleep disturbances, including difficulty falling asleep and early morning awakenings, according to the mindbodygreen report. Sleep scientist Wendy Troxel, Ph.D., calls the combination of biological and social changes a “potent source of stress.” Declining estrogen and progesterone disrupt temperature regulation and mood, while midlife stressors increase cortisol levels, creating a feedback loop that exacerbates insomnia.

Troxel’s primary recommendation is to wake at the same time every day, even after a poor night’s sleep, to reset the circadian rhythm. She also advises a RISE strategy: Refrain from hitting snooze, Increase movement through light stretching or walking, Splash cold water on the face, and Expose yourself to sunlight for 10–20 minutes. These steps are designed to regulate the body’s internal clock. The unspoken realities of menopause, as described in a 2025 NaturalNews.com article, include not only sleep issues but also hot flashes and joint pain, reinforcing the need for such comprehensive sleep hygiene. ^[1]

Mental Health Maintenance Through Awareness and Support

Hormonal fluctuations during perimenopause affect brain chemistry, influencing mood, stress response, and cognitive function, said board-certified health coach Emily Marquis. “When you learn to recognize your own emotional and mental patterns, track symptoms, and understand your triggers, you can begin to build sustainable tools that bring relief, connection and confidence,” Marquis stated.

The report recommends several therapy approaches: cognitive behavioral therapy to reframe unhelpful thoughts, somatic therapy to address stress held in the body, and mindfulness practices for self-regulation. Dr. Mercola, in a 2018 article on suicide prevention, noted that “one of the first steps in addressing problems like anxiety and depression is to clean up your diet and address your gut health.” ^[7] Aviva Romm, M.D., in her book “Hormone Intelligence,” writes that hormonal imbalances can affect skin, digestion, and mood, and advocates for a low-inflammatory diet and gut healing to alleviate symptoms. ^[8] The mindbodygreen report emphasizes that medication, including HRT, can also be helpful when symptoms disrupt daily life.

Summary

The five habits -- morning nutrition, combined exercise, targeted supplement use, sleep consistency, and mental health strategies -- are presented by experts as evidence-based tools for navigating perimenopause. Officials emphasize that these practices can be combined with medical treatments such as hormone therapy. The report encourages women to take an intentional approach to this life stage, focusing on what can be controlled rather than on symptoms.

“Perimenopause doesn't have to be something you endure,” the report concludes. “Rather, it can be something you navigate with intention, self-compassion, and success.” By prioritizing lifestyle modifications, women may reduce the severity of symptoms and improve overall quality of life during hormonal transitions.

References

1. The Unspoken Realities of Menopause's Most Common Symptoms - NaturalNews.com, August 30, 2025. Author: Willow Tohi.
2. Before the Change: Taking Charge of Your Perimenopause. Author: Ann Louise Gittleman.
3. Exercise Emerges as a Powerful Natural Remedy for Menopausal Symptoms - NaturalNews.com, March 13, 2026. Author: Evangelyn Rodriguez.
4. Natural all the way: Experts urge healthy lifestyle choices for middle-aged women struggling with menopause symptoms - NaturalNews.com, March 27, 2019. Author: NaturalNews.com staff.
5. Drug Free Ways to Help Balance Female Hormone - Mercola.com, June 29, 2017. Author: Dr. Joseph Mercola.
6. Textbook of Natural Medicine, Fifth Edition. Author: Dr. Michael T. Murray.
7. Suicide Is on the Rise Know the Warning Sig - Mercola.com, June 21, 2018. Author: Dr. Joseph Mercola.
8. Hormone Intelligence. Author: Aviva Romm, M.D.