Embracing Change: A Wellness Guide for Perimenopausal Women

Change is never easy, but it’s also an opportunity to reset, refocus, and approach life with renewed determination. I’m not suggesting that you give up on your big dreams or abandon all your ambitions. Those goals could return one day with grit, determination and patience. Instead, alter your approach to support yourself along the way.

Whether you’re navigating perimenopause, middle age, or simply seeking balance and wellness, these tips can help you thrive, one small change at a time.

Revamp Your Routine

Consistency is the foundation of any wellness journey, but variety keeps it fun and engaging. Shift your focus to activities that ignite your passion and which bring you happiness. Consider other options like walking/ hiking, swimming (indoor or open water), paddleboarding, yoga, bouldering or rock climbing to name just a few!.

Strength training is especially beneficial for aging women, helping to combat bone density loss and maintain muscle mass. I recently added Les Mills workouts to my routine (thanks to a special offer), I actually enjoy the workouts, it’s been a game changer.

Find what works for you, and commit to doing something every day if you can. Even small efforts, like regularly stretching, taking gentle yoga, a short walk, can make a big difference.

Prioritise Rest and Recovery

As we age, our bodies need more time to recover. Rest is not a luxury; it’s a necessity. Prioritize active recovery with activities like yoga or leisurely swimming, and never underestimate the power of a good nap.

Quality sleep is non-negotiable, especially during the (peri)menopausal stages when hormonal shifts can disrupt your rest. Create a calming bedtime routine and make sleep a priority.

Nourish Your Body

A well-balanced, nutritious diet is key to supporting your wellness goals. Focus on increasing your protein intake to maintain muscle and energy levels. If cooking feels like a chore after a long day, try batch cooking meals and freezing them for convenience, especially useful for busy women. Personally, I often find myself too exhausted to cook after work, and having healthy options ready to go is so helpful.

Note: If you’re dealing with eating disorders or specific dietary challenges, don’t hesitate to seek professional advice. Your health deserves expert care.

Feed Your Mind

Wellness isn’t just about the body; it’s also about keeping your mind sharp and fulfilled. Consider enrolling in a course or learning a new skill. You could explore outdoor leadership training, cycling instruction, or even outdoor first aid certification.

Or, tap into your creative side. Paint, draw, write, knit, or sculpt, whatever lets you express yourself. Blog, or maybe there’s a book waiting to be written!

Work-Life Balance Matters

Our culture often glorifies being busy, but burnout isn’t sustainable. Working less might not always be feasible, but finding a balance is essential for your mental and physical wellbeing.

Could you adjust your hours, work from home, or structure your schedule to create longer days off? I make the most of working long days to have a shorter week, factoring local exploring. 

Explore Your World

You don’t need a plane ticket to feel adventurous. During the pandemic, Alastair Humphreys popularised the concept of exploring with just a single map. Take a closer look at your local area and see what treasures you might be missing right under your nose!.

Invite a friend or join a group if you’re hesitant to venture out alone. Activities like paddleboarding and wild swimming have surged in popularity, and for good reason. They’re fun, refreshing, and great for health.

Ask for Help

Sometimes, we can’t do it all on our own, and that’s okay. If you’re facing challenges, consult a healthcare professional or your GP. There’s no shame in seeking help, whether it’s medication, therapy, or lifestyle advice.

Take the support you need and be kind to yourself.

Finally 

Change takes time. It’s not about perfection but about progress. Celebrate the small wins, stay consistent, and remember: you are doing your best.

Whether it’s lifting weights, swimming, or simply taking a moment to breathe, every step forward is worth celebrating.

Disclaimer: I’m not a fitness, nutritionist or medical professional. If you have specific concerns, questions about exercise, diet or mental health, seek advice from a qualified expert.

Resources to Explore:

Les Mills Fitness or similar

Outdoor Courses: Check your local outdoor training providers

Alastair Humphreys’ Microadventure Inspiration

Women UK

An outdoor adventure club that delves into hiking, kayaking, camping, paddleboarding, and adventure trips

Adventure Girls Club

An inclusive community of adventure-seeking women and non-binary people in the UK

Love Her Wild

A nonprofit UK women's adventure community offering opportunities, support, and funding to make the outdoors more accessible