Things your Mother didn’t tell you or know about healthy aging
Not Feeling Like Yourself? It Might Be Perimenopause or Menopause.
Many women report not feeling like themselves during this phase of life. A 2024 study provided participants in perimenopause and menopause a questionnaire asking how often did they do not feel like themselves. They rated 61 bothersome symptoms, and found 63% did not feel like themselves 50% of the time or more in the previous 3 months.1
Here are 5 practical ways to help manage symptoms naturally:
- Support your Adrenals
- Manage stress by prioritizing nutrition, rest and daily movement (get outside).
- Magnesium >320mg daily to help with stress and constipation.
- Engage in mindfulness (meditation, breathwork, journaling and/ be creative).
2. Optimize Gut Health
- Stay hydrated with 2–2.5L of filtered water per day.
- Adequate protein (~20–30g) every meal and fiber (~25–30g) daily.
- Probiotics (10-50 bil CFUs) to strengthen microbiome.
- Vitamin D >600 IU/day to help support gut health.
3. Anti-Inflammatory Nutrition
- Rebound exercises 2-3 x/week stimulates lymphatic system and reduces inflammation while improving bone density.
- Balance blood sugar with protein, fat and fiber at every meal.
- Limit refined carbs and added sugars (<25g daily).
- Omega-3 fats (salmon, chia, flax) to reduce inflammation.
4. Move Your Body
- Avoid exercise before bed (1-2 hrs prior), it may disrupt sleep.
- Focus on feeling fit and strong.
- Walk ~10-15 minutes after meals to help manage blood sugar and digestion.
- Regular strength training (3x/week) for mobility as you age.
5. Reduce Toxic Load
- Dry brush before showering (4-7x/week).
- Choose natural skincare and cleaning products.
- Use glass instead of plastic food containers.
- Consume organic produce when possible.
- Avoid alcohol and enjoy Lemon Balm tea.
Perimenopause isn’t just hot flashes and night sweats, it’s a transformative time in a womans life, and there’s not a one size fits all approach. We all go through this phase in life in our own way, but the thing we have in common is that we’re not alone. Understanding what’s happening and having options to support ourselves is essential to how we can become more equiped to take of ourselves. Motivation doesn’t always fuel momentum but small shifts create lasting change. The truth is consistency is key. Choose you, show up every day for yourself, listen to your body and focus on progress to feel healthy and live better throughout each season of life.
xo Nicki
feedforlove 