Midlife, especially perimenopause, can sometimes feel like your body’s playing a prank no one warned you about. Bloating, mood swings, 3pm crashes, weird cravings, and sleep that’s more unpredictable than British weather.
But here’s the good news: it doesn’t have to be this way. You don’t need miracle pills, extreme diets, or TikTok trends to feel like yourself again. What you do need are a few simple, science-backed daily habits that will help you reset your hormones, boost your energy, and give you back a sense of control.
So, let’s dive into 7 daily habits that will genuinely help you feel your best in perimenopause.
1. Start with Gentle Intermittent Fasting
Let’s kick off with one of my favourites: intermittent fasting. And no, it’s not about starving yourself or walking around hangry – it’s about giving your body the break it’s been begging for.
Constant snacking keeps your body stuck in digestion mode. Fasting flips the switch into repair mode – helping balance hormones, reduce inflammation, and improve insulin sensitivity (which becomes trickier in perimenopause).
Even starting gently with a 12:12 rhythm (12 hours eating, 12 hours fasting) can stabilise energy and stop that dreaded 3pm crash. And once you realise how good you feel? Stretching that window to 14:10 or 16:8 suddenly feels easy. Some women even enjoy the occasional 24-hour fast for a deeper reset – reporting lighter digestion, improved focus, and a surprising sense of calm.
Think of fasting as a reset button, not deprivation. You’re not punishing your body – you’re giving it a chance to heal.
2. Load Up on Phytoestrogen-Rich Foods
When oestrogen starts playing hide and seek, your body feels the difference. Enter phytoestrogens – plant-based compounds that gently mimic oestrogen and can help soften the hormonal rollercoaster.
Foods like flaxseeds, tofu, tempeh, edamame, sesame seeds, chickpeas, and lentils are brilliant additions. My go-to? A spoonful of flaxseeds in my smoothie or sprinkled over yoghurt.
They won’t replace your hormones, but they can help take the edge off those dips and fluctuations. Try adding one phytoestrogen-rich food each day and notice how your mood, energy, and digestion respond.
3. Prioritise Sleep Like It’s a Full-Time Job
You can do all the squats, drink all the green smoothies, and still feel rubbish if your sleep is wrecked. Poor sleep disrupts every hormone involved in weight, hunger, and mood which explains why you crave carbs and sugar after a bad night.
In perimenopause, sleep often gets trickier. That’s why it needs to be a priority, not a “hope for the best.”
Keep your bedroom cool and dark, ditch the screens at least 30 minutes before bed, and try winding down with herbal tea or a book instead of Netflix. Aim for 7–9 hours, and yes, consistency matters – even on weekends.
Good sleep = better energy, fewer cravings, sharper focus, and even healthier skin.
4. Eat to Stabilise Blood Sugar
Perimenopause is not the time to live off oat milk lattes and cereal bars. When your blood sugar spikes and crashes, so do your hormones.
The fix? Build meals around protein, healthy fats, and fibre. Think salmon with greens, chicken with roasted veg, lentil soup with olive oil, or Greek yoghurt with berries and seeds. These combinations keep your insulin steady and your energy levelled out.
Balanced meals = fewer cravings, more focus, and a much happier mood.
5. Add in Smart Supplement Support
For years, I thought supplements were optional. Now I know better. Yes, food is your foundation, but in midlife, your body sometimes needs extra help. Hormonal shifts, stress, and slower nutrient absorption can all create gaps.
Here are a few standouts worth considering:
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Magnesium: For stress, sleep, and muscle relaxation.
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Omega-3s: For mood, brain health, and reducing inflammation.
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Vitamin D: Most of us are low – essential for immunity, bones, and energy.
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Calcium: To protect your bones as oestrogen declines.
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Creatine: Not just for gym bros! Great for strength and brain function.
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Fibre supplements: For digestion and hormone balance.
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Ashwagandha (adaptogen): Helps manage stress and cortisol.
Supplements aren’t a magic pill, but they can be a brilliant support system when tailored to your needs. Always check with your GP or practitioner before adding anything new.
6. Strength Training Over Endless Cardio
If you’re still pounding away at the treadmill to “burn it off,” I beg you to reconsider. Chronic cardio spikes cortisol – the last thing you need when perimenopause already makes belly fat and mood swings tricky.
What your body really wants now is strength. Muscle helps stabilise blood sugar, boosts metabolism, protects bones, and makes you feel powerful in your body.
Aim for 2–3 sessions of resistance training each week whether that’s lifting weights, using bands, or doing bodyweight exercises like squats and push-ups. On other days, go for walks. Walking is low impact but high reward for mental clarity and stress relief.
7. Make Stress Management a Daily Habit
Stress isn’t just in your head – it’s a full-body hormone disruptor. Chronically high cortisol can wreck sleep, slow your thyroid, pile on belly fat, and leave you feeling like you’re running on fumes.
And the kicker? Your body doesn’t know the difference between running from a tiger and running late for school pick-up. Stress is stress. If you don’t release it daily, it builds up until your body forces you to stop.
That’s why you need a daily stress reset. Not once in a blue moon – every day.
It could be ten minutes of deep breathing, journaling, yoga, walking in the fresh air, laughing with a friend, or dancing like no one’s watching in your kitchen. Small practices add up and they keep your nervous system calm, your hormones balanced, and your energy steady.
Next Steps
You don’t need complicated routines or extreme measures to feel your best in perimenopause. These seven habits – fasting, phytoestrogen foods, sleep, blood sugar balance, supplements, strength training, and stress management – create a strong foundation for your body and mind.
Start small. Pick one or two habits this week, and build from there. Consistency, not perfection, is what makes the difference.
🎁 Grab your FREE Midlife Reset Guide – packed with practical tips to help you feel vibrant and unstoppable again.
Want to take it further? Read the following post: “7 Foods Women in Perimenopause Should Eat to Feel Their Best” – filled with easy swaps to balance hormones and boost energy naturally.
