Perimenopause: What’s going on? (and What You Can Do About It)
If you’ve hit your 40s and suddenly feel like your body has changed the rules overnight, you’re not imagining it. Perimenopause is the transition leading up to menopause, when periods have ceased for 12months. Your hormone levels are fluctuating – like a kind of reverse puberty!
Common Signs of Perimenopause
Every woman experiences it differently, but some of the most common symptoms include:
- Irregular periods
- Hot flushes and night sweats
- Poor sleep
- Mood swings, anxiety or irritability
- Brain fog and difficulty concentrating
- Fatigue and lower energy levels
- Weight gain, particularly around the middle
- Joint aches and pains
- Vaginal dryness and bladder changes
What Can Help?
The right habits can make a huge difference:
Lift weights regularly
Strength training helps preserve muscle mass, supports bone health, boosts metabolism and can improve overall energy levels. Aim for 2–3 sessions per week.
Prioritise protein
As we age, maintaining muscle becomes even more important. Including quality protein with each meal can support strength, recovery and healthy body composition.
Move every day
Walking, cycling, swimming or group fitness classes can help manage stress, support heart health and improve mood.
Protect your sleep
Good sleep habits can reduce fatigue, cravings and stress. Try to keep a consistent bedtime and limit caffeine later in the day.
Manage stress
Chronic stress can worsen symptoms. Yoga, mindfulness, breathing exercises and regular physical activity can all help keep stress hormones in check.
Talk to your doctor
If symptoms are impacting your quality of life, don’t suffer through it. There are treatment options available, including menopause hormone therapy (MHT), that may be appropriate for some women. Hormone Therapy got a bad wrap because of one particular study that actually focused on Menopausal women – not those in peri-menopause, so don’t be afraid to find out about this therapy.
The Bottom Line
Perimenopause can be challenging, but it’s not something you just have to “put up with.” Staying active, building strength, eating well, managing stress and seeking support when needed can make a real difference. Think of it as a new phase of life—not the end of feeling strong, healthy and confident, but the start of training smarter for the years ahead.
At Hiscoes Gym, we believe strength training is one of the most powerful tools women have to stay strong, maintain bone health and feel amazing through every stage of life. 💪
Find out about our 28-DAY RESET Program
