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By Dr. Angela Gala

According to the North American Menopause Society (NAMS), as many as 80% of women will experience at least one symptom of perimenopause. With such a high percentage of women experiencing symptoms, you may be wondering what options are available to help you feel like yourself again. The good news is that there are a number of things you can do to manage your symptoms and help minimize their impact on your day-to-day life. Here are four natural ways to overcome perimenopausal symptoms.

1. Manage Your Stress Levels

During perimenopause, it’s not uncommon for women to feel more anxious and stressed than usual. If you’re finding yourself more on edge than normal, it’s important to find ways to manage your stress levels. Taking some time for yourself each day to relax and unwind can make a big difference. Experiment with different relaxation techniques until you find one that works for you. Whether it’s reading, listening to music, or taking a yoga class, finding an activity that helps you relax and de-stress will go a long way in managing your perimenopausal symptoms.

2. Eat a Healthy Diet

What you eat can have a direct impact on how you’re feeling both physically and mentally. During perimenopause, it’s important to eat a healthy diet that includes plenty of fruits, vegetables, whole grains, and lean protein. Avoiding processed foods and sugary snacks will also help minimize hot flashes and night sweats. Eating regular meals throughout the day will also help stabilize your energy levels and mood swings.

3. Get Plenty of Sleep

It’s no secret that getting enough sleep is essential for overall health and well-being. When you’re going through perimenopause, it’s even more important to get ample rest each night. Aim for seven to eight hours of sleep each night and create a bedtime routine that helps you wind down before turning in for the night. Avoid watching television or working on your laptop in bed as the bright light can interfere with falling asleep.

4. Exercise Regularly

Exercise is an excellent way to manage stress levels, improve moods, and boost energy levels—all things that can be helpful during perimenopause. A moderate amount of exercise each day will do wonders for your physical and mental health. If you’re new to exercise, start slow with some gentle walking or swimming and gradually increase the intensity of your workouts as you become more comfortable.


If you’re currently going through perimenopause, know that you’re not alone—and there are things you can do to naturally overcome your symptoms! Managing stress levels, eating a healthy diet, getting enough sleep, and exercising regularly are all great ways to help minimize the impact of menopause on your life. Try incorporating some or all of these tips into your daily routine and see how much they help!

Need to know more? Talk to a menopause expert

Need more information? Here are some great sources.



  1. If you’re currently going through perimenopause, you know you’re not alone
    Yes, I’m not discouraged, I could say, we can fight stress.
    Healthy food, physical exercises and good sleep, here are the most effective ways to maintain a state of well-being.
    Completely automated habits, rooted in us, have great power to help us overcome difficult situations.
    I applied these in the most difficult moments of my life and that of my wife.
    It is a personalized integration that gives strength to overcome temptations.

    1. Thank you for sharing your story with us, Vasile. I’m glad to hear that you have found ways to manage through difficult moments by implementing healthy habits. It is truly inspiring when people can find the strength within themselves to make lasting change. Thank you for your respect in sharing your story with us.

  2. I know that many women have a particularly bad time during perimenopause and menopause itself, so your article is great because it gives guidance on how to minimize the symptoms. Fortunately for me, I went straight to menopause and then I was fortunate again because my menopause was fairly easy, apart from the occasional hot flush. I count myself pretty lucky and have sympathized with many friends having a hard time. Thanks for these great tips on how to manage the symptoms.

    1. Thank you for your kind words, Jenni. We’re glad our article was of some help to you and that you’ve had a good experience with menopause thus far. For other women who may be struggling more, we hope the tips in our article will bring them some relief. Thanks again for reading and sharing!

  3. Very good text. I hope you will help women when it comes to perimenopause and menopause. I believe that it is difficult for women to talk about it, they find the solution to their problems on their own. However, in this way they can get a lot of good information and advice on how to behave during that period.

    1. Thank you for your kind words, Bojana! We’re passionate about helping women through perimenopause and menopause, and we’re glad our blog provides good information and advice. Feel free to reach out if you ever have any questions or need advice. 🙂

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