7 Things I Would Never Do Now That I’m in My 40s: A Guide for Women in Perimenopause
Are you over 35 and starting to notice changes in your body? You’re not alone. As women enter perimenopause and approach menopause, our bodies undergo a recalibration that can last well into post-menopause. The symptoms you’re experiencing—like fatigue, weight gain, hot flashes, and mood swings—are not just due to declining hormones like estrogen and progesterone. Often, they signal underlying dysfunction in the body that may have been manageable in your younger years but now needs more attention.
In this post, I’ll share 7 things I would never do now that I’m in my 40s—things that have made a significant difference in how I feel and help support my hormone balance as I go through perimenopause. If you're in this stage of life, these tips might just help you navigate the transition with greater ease.
1. I No Longer Fast
Intermittent fasting can be a hot topic, but for women in perimenopause, it may do more harm than good. Fasting raises cortisol, the stress hormone, and since cortisol depletes progesterone, this can worsen perimenopausal symptoms like sleep disturbances and mood swings. Instead of fasting, I focus on eating nutrient-dense meals throughout the day to support my hormonal balance and keep energy levels stable.
2. I’ve Cut Back on High-Intensity Interval Training (HIIT)
While HIIT has benefits for some, it can increase cortisol levels, which aren’t ideal for women in perimenopause. Since our bodies are already under stress from fluctuating hormones, intense exercise like HIIT may leave us feeling depleted and exacerbate symptoms like anxiety or fatigue. I now prioritize gentle strength training, pilates, yoga, and walking—all of which support my body without overstimulating it.
3. I Don’t Count Calories
This is something I’ve never really done, but it’s still something that gets pushed in the weight loss industry. During perimenopause, focusing on whole, nutrient-rich foods is much more beneficial for hormone health and weight management. Whole foods, packed with vitamins, minerals, and fiber, naturally keep me fuller for longer and are harder to overeat, making them a great choice for maintaining a healthy weight.
4. I Limit My Coffee Intake to One Cup a Day
As much as I love my morning cup of coffee, I’ve learned that more than one cup can affect my sleep and contribute to hot flashes. Excess caffeine can interfere with the body's natural rhythms, especially during perimenopause. Limiting coffee to one cup in the morning has helped me maintain better sleep quality and reduces the likelihood of feeling jittery or exhausted throughout the day.
5. I Drink Alcohol in Moderation
Drinking alcohol regularly can worsen perimenopausal symptoms like hot flashes, night sweats, and disrupted sleep. If I choose to have a drink, I make sure to drink plenty of water in between to help mitigate these effects. Moderation is key when it comes to alcohol and perimenopause—keeping it occasional and pairing it with water helps me maintain balance.
6. I Avoid Birth Control Pills
Conventional birth control pills can deplete important nutrients like B vitamins, magnesium, zinc, and vitamin C—all of which are essential for hormone balance. They also prevent ovulation, which means they inhibit natural progesterone production. Exploring natural birth control alternatives is a game-changer in maintaining hormone health.
7. Don’t Ignore Perimenopausal Symptoms
Perimenopausal symptoms can range from mild to disruptive, and ignoring them can lead to prolonged discomfort. If you’re experiencing fatigue, irregular periods, mood swings, or weight changes, seeking early treatment and support is crucial. Whether it’s adjusting your diet, taking supplements, or talking to a healthcare professional, addressing these symptoms proactively can make perimenopausal transition much smoother.
Final Thoughts on Navigating Perimenopause
As you go through perimenopause, it’s important to adapt your lifestyle and habits to support your changing body. The things that worked in your younger years may no longer serve you well as your hormones shift, but small, strategic changes can make a world of difference in how you feel.
If you're over 35 and experiencing the changes of perimenopause, now is the time to reassess your habits. Pay attention to your body’s signals and make choices that support your overall health. By adopting some of these new habits, you can better manage your symptoms and embrace this next phase of life with confidence.
What changes have you made since entering perimenopause?
