How to Navigate Perimenopause: 10 Life Changing Ways to Stay Sane, Strong, and Still Yourself

Let’s talk about it: Perimenopause.

The word might sound clinical, but the experience? Anything but. It sneaks in slowly—maybe it’s your sleep that turns sketchy. Your cycles get weird. Or suddenly, you’re crying in the pasta aisle over a box of rigatoni that reminds you of your kids when they were five.

You’re not broken. You’re not alone. And you’re definitely not going crazy. If you’re starting to notice symptoms, this perimenopause symptom tracker or guided journal can help you get clarity fast.

You’re likely in perimenopause—the years leading up to menopause when your hormones (mainly estrogen and progesterone) start fluctuating. For some, it’s a minor blip. For others, it’s a full-on identity crisis in yoga pants.

That’s why so many of us are asking: How do you navigate perimenopause without losing yourself in the process? Let’s break it down.

Disclaimer: This post may contain affiliate links, which means I will earn commission if you purchase from my links. This comes at no additional cost to you and helps me continue creating free and valuable content. Thank you!

What is the average age to start perimenopause?

Most women begin perimenopause in their mid-to-late 40s, though it can start as early as 35 or as late as 50. The transition can last anywhere from 2 to 10 years. It officially ends when you’ve gone 12 consecutive months without a period—then you’re in menopause.

What are the 7 signs and symptoms of perimenopause?

While symptoms vary from woman to woman, these are some of the most common:

Irregular periods
Hot flashes or night sweats
Mood swings or irritability
Trouble sleeping
Vaginal dryness or discomfort during sex
Lower libido
Brain fog or memory glitches

If any of these sound familiar, you’re not imagining things—this is how your body signals change. If you find your hair thinning, be sure and check out my recommendations for how to revert that.

What are the four phases of perimenopause?

Understanding the four phases helps you recognize where you are in the transition—and what to expect next.

Premenopause – Your cycles are regular, but hormone levels may begin to shift.
Early perimenopause – Periods start to become unpredictable, and symptoms emerge.
Late perimenopause – Periods space out significantly; symptoms may intensify.
Postmenopause – You’ve gone a full year without a period. Hormones stabilize, but some symptoms may linger.

What is the best thing to do for perimenopause?

The best thing to do is to listen to your body—and support it. That may mean lifestyle changes, hormone therapy, better nutrition, or all of the above. Most importantly, it means giving yourself grace as you figure out how to navigate perimenopause in a way that actually feels good.

My Perimenopause Toolkit

Real tools. Real relief. Because you don’t have to white-knuckle your way through this.

Shop my full list of self- care essentials on Amazon!

Learning how to navigate perimenopause is part mindset, part information—and part having the right tools on hand. These are the things that have helped me feel more supported, more grounded, and more like me again.

Whether you’re newly noticing symptoms or deep in the throes of change, here’s what’s worth having in your corner:

Daily Support: Supplements that Work

Magnesium Glycinate – Calms the nervous system and supports sleep and mood.
Vitamin D3 + K2 – Crucial for hormone balance and bone health.
Omega-3s – Great for brain fog, joint health, and inflammation.
B-Complex Vitamins – Support energy, stress management, and hormonal metabolism.
Collagen Peptides – Support skin elasticity and joint function.

Sleep Essentials

Weighted Blanket – Helps reduce anxiety and improve sleep quality.
White Noise Machine – Blocks out nighttime disruptions.
Blackout Curtains – Regulate melatonin and help you stay asleep longer.
Natural Sleep Aids – Try magnesium or low-dose CBD gummies if approved in your state.
Bedtime Tea – Calming blends with chamomile, valerian, or passionflower.

Movement & Mindfulness

Yoga Mat + Blocks – For gentle movement and grounding stretches.
Adjustable Dumbbells – Build strength and protect bone density.
Walking Shoes – Support daily movement with comfort.
Streaming Membership – Platforms like Alo Moves or Peloton Digital offer perimenopause-friendly workouts and meditation.

Sexual Wellness

Water-Based Lubricants – Clean and gentle (like Good Clean Love).
Vaginal Moisturizer – For ongoing comfort (like Hyalo GYN or Replens).
Pelvic Floor Trainer – Strengthen support muscles and boost confidence.
Perimenopause & Intimacy Books – Understanding helps reduce shame and open dialogue.

Comfort & Self-Care

Cozy Loungewear – Because your skin deserves softness.
Aromatherapy Diffuser – Lavender, bergamot, and clary sage are calming favorites.
Therapeutic Candles – Set a peaceful tone in your bedroom or bath.
Guided Journals – Reflect, track symptoms, and reconnect with yourself. Be sure and download my 30-Day Faith & Self Reflection journal.

Shop the Toolkit

Looking for tools to help you feel supported and seen in this new season?
Here’s my curated list of products I personally use or recommend:
👉 Essential Tool Kit

How to Navigate Perimenopause: 10 Ways

This isn’t “just stress.” Or “just aging.” It’s hormonal. And naming it is the first step to navigating perimenopause with a little more clarity—and a lot more self-compassion.

1. Name it so you can claim it

Call it what it is: perimenopause. That weird limbo where your body forgets how to regulate… basically everything. Once you name it, you can start tracking it—and stop blaming yourself for being “off.” Definitely stop apologizing!

2. Track your symptoms like a detective

Mood swings? Spotting? Night sweats at 2 a.m.? Start logging. You’re not being dramatic—you’re gathering data. Use a journal or a tracking app. Bonus: it’s great ammo when your doctor says “it’s just stress.”

3. Talk to a doctor who gets it

Not all providers are menopause-literate (sadly). You want someone who won’t just nod politely while Googling “hormones during menopause” under the desk. Find one who knows how to support you now.

4. Reimagine your relationship with sleep

Spoiler: sleep is no longer a guarantee. Welcome to the 3 a.m. scroll-a-thon. Magnesium, blackout curtains, and wind-down rituals aren’t just self-care—they’re survival.
My sanity-savers:

Weighted blanket
Blackout curtains
Magnesium glycinate

5. Eat like your hormones matter

This isn’t about weight. It’s about blood sugar, energy, and not snapping at your loved ones over a misplaced remote. More fiber, more healthy fat, fewer mood crashes.

A cookbook for midlife women
Hormone-supporting food plan
Probiotic or digestive support (because bloating, anyone?)

6. Move your body—but differently

You don’t have to run marathons. Heck, some days putting on a bra feels like cardio. Gentle walks, strength training, or even yoga (for those more bendy than me).
Personally? I’d rather strut around on my under-desk walking pad. Namaste.

7. Supplements aren’t a scam—but be picky

Magnesium. Omega-3s. B-complex. Vitamin D. These can support mood, energy, and sanity—but always check with your provider. And don’t buy random TikTok vitamins.

8. Protect your peace like it’s gold

You don’t have time for energy vampires. Perimenopause shortens your fuse—and that’s not a flaw, it’s biochemistry. Set boundaries. Say no. Cancel the things. You’re allowed. In fact, take some time for yourself and try out a solo trip!

9. Have the sex talk—with yourself

Your body’s changing. That doesn’t mean intimacy has to end. From pelvic floor therapy to lube to hormone support, there are solutions. Be curious. Be kind. Be open.

10. Find a community that talks back

You’re not alone—and you shouldn’t have to act like you’re fine when you’re sweating through your sheets. Let’s talk about it. Laugh. Normalize the weird. Cry a little. Repeat.

If you’re nodding along, you’re in the right place. Follow @shesaidnext on Instagram or Facebook for real talk, support, and a little humor about midlife.

If you’re craving deeper connections, reconnecting with old friends might be one of the most healing and grounding things you can do. Here’s why it might be the most important thing you do after 50. This might also be the perfect time to think about doing something new!

And don’t miss out—join our newsletter for tools, tips, and solidarity straight to your inbox. Because midlife isn’t an end. It’s a next.

One Last Thing:

Perimenopause is not an ending. It’s a transition. And while it might feel murky in the middle, what’s on the other side is clarity, strength, and a version of you that’s even more honest, grounded, and powerful than before. Want to see the products I use to feel more like myself again? Shop my perimenopause picks here.

You’ve got this.

She Said Next…

If you’ve been craving more connection—or just a moment of feeling understood—maybe this post is your nudge.

Because learning how to navigate perimenopause isn’t just about symptoms or supplements. It’s about the bigger shifts too: the identity realignment, the permission to rest, the deeper need for community.

So take the walk. Light the candle. Text the friend who gets it.

You don’t need a big reason. Just a moment. A little space.
And a willingness to honor the version of you that’s emerging on the other side.

We’re already talking about what comes next.

Because this?
This is one chapter we don’t have to write alone.

💬 Let’s Connect:

Are you in the middle of this transition? What’s helping you stay grounded?
What advice would you give a friend who just realized she might be in perimenopause?
Drop a comment—or better yet, start the conversation in your circle. Let’s normalize this, together.