Let’s talk about something most of us don’t get enough guidance on—how to actually feel good while going through perimenopause. As a 46-year-old woman navigating this transition myself, and as someone who lives and breathes women’s health, I want to share ten habits I absolutely avoid to feel my best through this phase—and beyond.
1. Overdo Cardio
Cardio has its place, but excessive cardio can work against you during perimenopause. With declining estrogen levels (our version of testosterone), we lose the natural stimulus that keeps our muscles strong and metabolism humming. The best way to support lean muscle, prevent disease, and feel strong? Strength training. Aim for 3–4 days a week and target each muscle group twice. This becomes non-negotiable as estrogen declines.
2. Go Vegan
While being vegetarian with careful planning can be doable, going full vegan during perimenopause can make it harder to get the protein you need. Dairy, like yogurt and kefir, offers not only protein but also gut-friendly probiotics—both essential for hormone balance and muscle preservation. Protein needs actually increase in this stage of life, so cutting out all animal products can do more harm than good if you’re not meticulous with your diet.
3. Go Low-Carb
Carbs are not the enemy. Many women turn to low-carb eating when they experience bloating or weight gain around their midsection. But what you’re likely shedding is water—not fat. Carbohydrates are essential, especially fiber-rich ones like berries, legumes, and vegetables, to support your gut and help manage hormonal changes. A compromised gut can actually worsen fat storage, especially in the abdominal area.
4. Skip Breakfast or Fast for Long Periods
Fasting sounds trendy, but it can be a disaster for hormonal balance in midlife. As estrogen declines, cortisol (your stress hormone) naturally rises. Fasting only exacerbates this stress response and can contribute to belly fat and blood sugar issues. The sweet spot? A 12- to 14-hour fast from dinner to breakfast—no longer. Eat within an hour of waking, and don’t skip meals.
5. Rely on Alcohol as a Relaxation Tool
Alcohol impacts women more than men due to lower water volume, and its effects intensify with age. It’s a sleep disruptor, a metabolism killer, and a known carcinogen. It also worsens hot flashes and increases risks of osteoporosis and breast cancer. If you do drink, moderation is key—but reevaluate how often you’re using it to unwind.
6. Stay Sedentary All Day
Daily activity matters just as much—if not more—than workouts. I aim for at least 10,000 steps a day. Regular movement helps manage weight, reduce disease risk, ease joint pain, and improve overall mood and energy. If I had to choose between a workout or being active all day, I’d choose movement.
7. Only Do Pilates or Yoga
Pilates and yoga are wonderful, but they can’t replace true strength training. If you want to maintain muscle, boost bone health, and increase your chances of aging well, you need to lift weights that challenge you. Incorporate yoga or Pilates once a week, but make strength your foundation.
8. Eat Right Before Bed
Eating within two hours of bedtime interferes with sleep and digestion. Your body ends up focusing on breaking down food rather than resting and recovering. A small buffer between your last meal and bedtime allows for better gut function, more restful sleep, and fewer bloated mornings.
9. Ignore Hydration
Water affects everything—from energy and digestion to joint health and recovery. I always carry water with me and drink electrolytes daily to ensure proper cellular hydration. Don’t underestimate how much your body’s performance and mood rely on good hydration.
10. Drink Caffeine After Noon
Sleep is sacred during perimenopause and postmenopause. Caffeine lingers in your system long after you drink it—so if you’re sipping coffee at 2 PM, it could still be affecting you at bedtime. Stick to morning caffeine only, and let your body rest at night. Deep, restorative sleep helps balance hormones, reduce cravings, and sharpen your mental clarity.
So Remember
These shifts aren’t about restriction—they’re about support. You don’t have to change everything overnight. Start with one habit, get consistent, and then build on it. The goal isn’t perfection—it’s sustainability. You can thrive in this season of life—but it takes intention, education, and a willingness to evolve.
Ready to feel your best again? Let’s start with what you can control.
