14 Perimenopausal Routines for Women
Don't go through Perimenopause without this checklist!
Don't go through Perimenopause without this checklist!
Navigating perimenopause can be challenging, but with the right guidance, it can also be empowering. Our 14 Perimenopause Routine Checklist offers practical, actionable steps to support your well-being during this crucial phase.
Expert Guidance: With 16 years of experience in women's health, psychotherapy and coaching this checklist combines evidence-based practices with practical advice tailored for perimenopause.
Holistic Approach: This checklist covers routines that support your physical, emotional, and mental well-being, ensuring a balanced approach to managing symptoms and enhancing your quality of life.
Actionable Steps: Each routine is easy to incorporate into your daily life, offering clear, concise steps that make it simple to follow and stick to. You'll find everything you need to feel your best, from dietary tips and exercise recommendations to stress management techniques and self-care practices.
As a trusted professional in women's health, my goal is to provide reliable, high-quality information. Every routine in this checklist is backed by research and clinical insights, giving you confidence in your strategies.
Sherly Raymond, MS, LMFT
Consider herbal supplements such as black cohosh or evening primrose oil, known for their potential mood-stabilizing effects. Consult with a healthcare professional before starting any new supplements.
Reduce or eliminate the intake of stimulants like nicotine and excessive caffeine. Monitor their impact on mood and consider alternatives if needed.
Ensure adequate hydration by drinking plenty of water throughout the day. Dehydration can contribute to fatigue and irritability.
Keep a mood journal to track emotional patterns and identify triggers. Reflect on positive aspects of each day to foster a positive mindset.
Schedule regular check-ups with your healthcare provider to monitor overall health. Discuss alternative therapies and treatments that may be suitable for you.
Explore holistic therapies like acupuncture or massage for relaxation. Consult with practitioners experienced in perimenopausal care.
Incorporate mind-body practices such as tai chi or qigong for overall well-being. Explore activities that foster a mind-body connection.
Stay informed about perimenopausal symptoms and lifestyle modifications. Attend workshops or read reputable sources to gain knowledge about self-care strategies.
Consume a well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Limit caffeine, alcohol, and processed foods that can contribute to mood swings.
Engage in regular physical activity, including aerobic exercises and strength training. Aim for at least 150 minutes of moderate-intensity exercise per week.
Prioritize quality sleep by maintaining a consistent sleep schedule. Create a calming bedtime routine and ensure a comfortable sleep environment.
Practice stress-reducing techniques such as deep breathing, meditation, or yoga. Identify and address sources of stress in your life, seeking support when needed.
Incorporate mindfulness practices to stay present and reduce anxiety. Consider activities like progressive muscle relaxation or guided imagery.
Cultivate strong social connections and confide in friends or family members. Attend support groups or seek counseling to share experiences and coping strategies.