Urška is a Women's Exercise & Nutrition Specialist and co-founder of Slovenia's first PCOS Academy. As visionary behind Nestology, she provides evidence-based education and support tailored to female physiology, helping women optimize their health, fitness, and overall well-being.
Are you feeling drained even after a full night’s sleep? Are you frustrated because your workouts aren’t paying off like they used to? Or maybe your moods are all over the place, and you’re wondering what’s going on.
If you’re in your late 30s or 40s, you’re not imagining things; this could be perimenopause knocking on your door. But don’t worry; you’re not alone and definitely not powerless. Let’s talk about what’s really happening and how you can take back control to feel more like yourself again.
What is perimenopause and why does it matter?
All the menopause-related terms can feel overwhelming. Let’s simplify things and sort it all out:
Premenopause: The stage when you experience no perimenopausal or menopausal symptoms. Your menstrual cycle is either regular or slightly irregular.
Perimenopause: This is the transitional phase where menopausal symptoms start appearing.
Menopause: Defined by the absence of menstruation for 12 consecutive months.
Postmenopause: The phase following menopause, which lasts for the rest of a woman’s life.
Natural menopause typically occurs between the ages of 40 and 58, with an average onset at 51. Early menopause, before 45, or premature menopause, before 40, often stems from genetic, medical, or lifestyle factors.
How does perimenopause affect your body?
Perimenopause is a transitional phase during which the ovaries gradually reduce their function, leading to fluctuating levels of hormones such as estrogen, progesterone, and testosterone. These changes are far from steady; instead, they follow an unpredictable pattern.
These changes can affect everything from your metabolism and sleep patterns to your mood and energy levels. Testosterone, often overlooked, also declines, impacting muscle tone, libido, and overall vitality.
How can you tell if you’re in perimenopause?
For many women, this hormonal shift can result in a variety of symptoms, including:
Your menstrual cycle becomes longer, shorter, or generally unpredictable.
Periods that are noticeably heavier or lighter than usual.
Waking up in the middle of the night, even when you feel tired.
PMS symptoms or migraines that seem to be more intense or frequent.
Weight gain that doesn’t seem to budge, even though your diet and exercise routine haven’t changed.
If any of this sounds familiar, it might be a sign that you’re entering perimenopause. Every woman’s experience is unique, but keeping track of your cycle and symptoms can help you understand what’s happening and take proactive steps to manage it.
Your old habits might not work anymore
Many women notice that strategies that worked in their 20s and 30s start to fail. This is because hormonal changes alter how your body responds to food, exercise, and sleep.
Taking care of yourself during perimenopause isn’t just about feeling better today; it’s about setting yourself up for long-term health and happiness. Small changes can make a big difference, starting with understanding your body’s new needs.
Start there:
Track your cycle
Are you noticing irregular periods or other changes? Apps like Flo or Clue can be lifesavers. They help you keep tabs on your cycle, spot patterns, and even log symptoms like mood swings or sleep quality. Think of it as your personal health journal – knowing what’s happening and when is empowering.
Nutrition for perimenopause
Let’s talk about food because what you eat during perimenopause can make a world of difference. First things first, avoid crash diets or cutting calories too much. Doing so can actually make your symptoms worse. Instead, focus on swapping out simple carbs (think white bread and pastries) for complex ones like quinoa, sweet potatoes, and whole grains. And don’t forget about protein!
Here’s the deal: most women don’t eat enough protein, but it’s a game-changer during perimenopause. Aim for around 2 grams of protein per kilogram of your body weight. It helps your brain stay sharp, builds muscle, and even keeps that stubborn belly fat at bay.
Oh, and let’s not overlook the power of vitamins and minerals! Vitamin D and calcium are essential for keeping bones strong, and adding magnesium, zinc, B vitamins, and omega-3s to your routine can help you feel your best.
Physical activity during perimenopause
Moving your body regularly is non-negotiable in perimenopause – it’s one of the best ways to feel strong and balanced.
Here’s why: as estrogen levels drop, your body’s ability to build muscle and manage fat changes. You might notice it’s harder to lose weight or that your muscles feel weaker.
That’s because estrogen isn’t just a hormone – it’s a big player in keeping your muscles, cartilage, and tendons strong and flexible.
Without enough estrogen, things like cartilage wear down faster, collagen breaks down more easily, and tendons lose some of their bounce. But the good news is that regular exercise can help you counteract these changes.
Resistance training does so much more than build muscle or improve your body composition – it’s essential for staying strong, balanced, and independent as you age.
It strengthens neural pathways, boosting coordination, balance, and brain health and reducing the risk of conditions like Alzheimer’s and Parkinson’s. Plus, it builds bone density and muscle strength, lowering your chances of serious injury if you fall.
Resistance training is your key to aging with strength and confidence.
The same goes for plyometric training (think jumps or quick directional moves), which is a game-changer during perimenopause. As estrogen levels drop, muscle strength and bone density naturally decline. However, explosive movements like these help counteract that as they build stronger bones, maintain power, and improve agility by activating fast-twitch muscle fibres, which we lose with age.
Don’t forget on your pelvic floor muscles
I recommend starting pelvic floor exercises as soon as possible. Aim to practice them at least 3-4 times a week. Staying focused and performing them in a calm and quiet environment is essential. At first, many women find these exercises mentally challenging, but with practice, the connection between the nerves and muscles becomes stronger, making the activation of these muscles easier over time.
If you need motivation, consider using Perifit, a device and app that gamifies pelvic floor exercises and encourages consistency.
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Urška Rojko, Women's Exercise & Nutrition Specialist
Urška is a Women's Exercise & Nutrition Specialist on a mission to revolutionize how women approach their health and fitness. As the visionary behind Nestology, she offers a refreshing, evidence-based approach that goes beyond the surface, nurturing both body and mind. Balancing life as a single mom and business owner, Urška knows firsthand the challenges women face. She is passionate about redefining fitness, emphasizing that true health and confidence come from within, not from chasing a magazine-cover body. By embracing women's unique physiological needs, she’s not just changing bodies, she’s transforming perspectives, teaching women to celebrate and nurture their bodies from the inside out.
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