25 Natural Perimenopause Tips for Women Over 40 in 2025
Half way into 2025, and the amount of information available online about perimenopause continues to grow. While this creates opportunities for more awareness, it also creates overwhelm. Sorting through conflicting advice can be exhausting — especially when your body already feels like it’s betraying you.
Knowledge is power! So staying updated with the latest strategies and tips is essential for managing perimenopause effectively and enhancing overall well-being.
Whether you’re new to perimenopause or have been dealing with symptoms for a while, these 25 natural tips are designed to help you feel more in control, connected to your body, and empowered to thrive through this transition — not just survive it.
In this blog, you’ll learn:
Practical nutrition tips for managing perimenopause
Easy lifestyle shifts to improve sleep, energy, and mood
Trusted supplement support to bridge common nutrient gaps
Mindset strategies to help you feel calm, focused, and confident
Let’s dive in.
Nutrition Tips for Perimenopause
1. Eat 30–40g of Protein at Every Meal
Protein supports higher bone mass density, bone mineral density, slower bone loss, increased skeletal muscle mass and strength, lower inflammation, higher satiety, and improved insulin sensitivity — all crucial during perimenopause. Aim for 30–40 grams per meal from sources like eggs, beef, turkey, wild-caught salmon, poultry, or greek yogurt.
2. Ditch Added Sugars
Excess sugar can intensify inflammation, cause mood swings, and worsen bloating. Start reading labels, avoid refined carbs, and choose naturally sweet foods like berries or cinnamon to satisfy your sweet tooth without the blood sugar rollercoaster.
3. Eat More Healthy Fats
Fat is not the enemy — in fact, your hormones are made from fat. Include sources like olive oil, avocado, walnuts, flaxseeds, and cold-water fish. These fats nourish your brain, reduce inflammation, and support hormone synthesis.
4. Reduce Carbohydrates
A lower carbohydrate diet is key for supporting blood sugar handling and body composition in midlife. A metabolically healthy/active person needs 80-120 grams per day (the average American consumes well over 300). If insulin resistance or excess weight is present then carbs should be limited to 20-75 grams per day.
5. Focus on Nourishment, Not Restriction
Your metabolism needs steady, consistent nourishment — not more dieting. Eating 3 balanced meals (with amble protein) helps stabilize your energy and mood. Restriction can backfire by raising cortisol and slowing metabolism.
Lifestyle Tips to Support Hormone Balance
6. Get Sunlight Within 30 Minutes of Waking
Morning light exposure helps regulate your circadian rhythm, balance cortisol, and improve mood. Aim for 10–15 minutes of natural sunlight (without sunglasses) early in the day, and before getting on devices.
7. Embrace Strength Training
Heavy cardio can elevate stress hormones in midlife. Shift to strength-based workouts 2–4 times per week to build lean muscle, support bone density, and maintain a healthy metabolism.
8. Create a Nighttime Wind-Down Routine
Many women wake at 2 a.m. with racing thoughts. Establish calming rituals like reading, a warm bath, stretching, or herbal tea to cue your body it’s time for sleep. Avoid screens or blue light 2 hours before bed and wear blue light blocking glasses after sunset.
9. Cut Back on Alcohol
Alcohol disrupts sleep, intensifies hot flashes, and contributes to mood swings. Try mocktails, tea, or adaptogen drinks instead. Reducing alcohol can dramatically improve perimenopause symptoms.
10. Track Your Symptoms
Use a journal or app to log sleep, mood, energy, and your cycle. This helps you spot patterns and gives your provider better insights. Knowing your rhythms helps you advocate for your needs.
Supplement Tips for Perimenopause
11. Try Magnesium
Magnesium helps relax muscles and the nervous system, which is key for falling and staying asleep. Magnesium glycinate is a calming form that many midlife women benefit from. Start with 200–400 mg at bedtime.
12. Add Omega-3 Fatty Acids
Omega-3s support brain health, reduce inflammation, and help with mood and joint pain. A high-quality fish oil or algae-based supplement can make a big difference, especially if your diet is low in fatty fish.
13. Support Stress Resilience with Adaptogens
Adaptogens like ashwagandha, rhodiola, and holy basil help regulate cortisol, your primary stress hormone. These herbs can ease anxiety, improve energy, and support hormone regulation naturally.
14. Check Your Vitamin D (and Take It with K2)
Vitamin D is essential for bone health, mood, and immune function. Many women are deficient — especially in winter. Always check levels before starting Vitamin D. Pair it with vitamin K2 for better calcium absorption.
15. Use a B-Complex for Energy and Detox
B vitamins help your liver process excess estrogen and support energy metabolism. A methylated B-complex (with activated forms like methylfolate and methylcobalamin) is ideal for optimal absorption.
👉 Need help creating a supplement protocol that works for your body? Schedule your free discovery call.
Mindset Tips to Support Emotional Resilience
16. Start a Gratitude Practice
Gratitude shifts your brain out of stress and into a more balanced, positive state. Write down 3 things each day you're grateful for — no matter how small. This practice can improve mood, sleep, and resilience.
17. Unfollow Energy-Draining Content
Social media can make us feel like we’re falling behind. Curate your feed to include voices that empower you, not ones that push toxic positivity or unrealistic body goals.
18. Use Affirmations to Support Confidence
Your thoughts affect your hormones. Repeat phrases like, “My body is changing and I’m adapting with grace,” or “This is a powerful chapter.” Rewiring your mindset starts with what you tell yourself daily.
19. Reconnect with Your Passions
Midlife is a rebirth, not a decline. Revisit hobbies you’ve put aside. Explore new interests. This stage of life is the perfect time to rediscover what lights you up.
20. Let Go of Perfection
Healing isn’t linear. You’re allowed to have bad days and still be making progress. Surround yourself with people and professionals who understand your journey — and give yourself grace.
Bonus Tools, Books & Podcasts for Perimenopause
21. Book: “The Great Menopause Myth” by Kristin Johnson and Maria Claps
A powerful book for every woman in midlife reframes menopause as a gateway to transformation and empowerment — not decline.
22. Podcast: “Menopause Reimagined” by Andrea Donsky
A menopause educator and researcher. The goal of the podcast is to empower you to take control of your perimenopause and menopause symptoms with nutrition, lifestyle, supplements, and hormones so you cam thrive through this phase of your life.
23. Sleep Trackers like Oura Ring or Sleep Cycle
Understanding your sleep cycles helps you make adjustments to your routine and supplements. Tracking shows you what’s working and what needs tweaking.
24. Hydration Reminder Apps
Staying hydrated supports energy, digestion, and skin health. Use apps to set reminders to drink consistently throughout the day.
25. Meditation Apps like Insight Timer or Calm
Even 5–10 minutes of guided breathing daily can reduce cortisol and help re-regulate your nervous system, improving both mood and hormone balance.
Ready to Feel Like Yourself Again?
You don’t have to accept fatigue, brain fog, poor sleep, or mood swings as your “new normal.” These 25 natural perimenopause tips are just the beginning.
If you’re ready for clear answers, personalized strategies, and real support…
👉 Click here to learn more about my program, Nourish and Flourish.
👉 Or schedule your free discovery call today.
You deserve to feel strong, clear, and confident in this chapter of life. Let’s make 2025 the year you take back control of your health — and feel amazing doing it.
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