Life doesn’t slow down just because we hit perimenopause or menopause. Between work, family, and trying to have a life, finding time for exercise and healthy eating can feel like just another impossible task. But here’s the thing—small, sustainable changes can make a huge difference.
Move Your Body, But Keep It Real
Exercise isn’t about punishment or chasing a perfect body—it’s about feeling good, boosting energy, and keeping bones and muscles strong. If you’re short on time, aim for efficiency:
- Strength training twice a week helps counteract muscle loss and supports metabolism.
- Walking is underrated—just 30 minutes a day improves mood, heart health, and weight management.
- Short bursts count—10-minute bodyweight workouts, yoga stretches, or stair climbing all add up.
Eating Well Without the Overwhelm
Hormonal changes can make weight management trickier, but drastic diets aren’t the answer. Instead:
- Prioritise protein to maintain muscle and keep you feeling fuller longer.
- Go for fibre—veggies, whole grains, and legumes help digestion and balance blood sugar.
- Healthy fats from nuts, seeds, and olive oil support brain function and skin health.
- Reduce processed foods—they mess with energy levels and inflammation.
Alcohol: Cutting Back Without Feeling Deprived
Many women find alcohol tolerance changes during menopause, with worse sleep, hotter flushes, and sluggish mornings. Try:
- Alcohol-free days to break the habit.
- Mocktails—sparkling water with fresh lime, herbs, or a splash of kombucha.
- Quality over quantity—if you drink, sip something you genuinely enjoy.
Small, doable changes can add up to big benefits. Perimenopause and menopause aren’t about restriction—they’re about feeling strong, capable, and well.
