Some of our favorite daily habits for morning, midday and evening to help you feel great throughout perimenopause.

You’re struggling to sleep at night, experiencing wild mood swings, and your menstrual cycle is all over the place. What gives? 

You may just be entering perimenopause, the period of time before menopause takes place and when your body begins to make less estrogen. 

But before you panic, know that there are some simple and helpful rituals you can begin to incorporate into your daily life that will help you during this transition towards menopause and beyond.

Below are some of our favorite habits for morning, midday and evening to help you feel great throughout perimenopause. 


Mindful Mornings

Don’t think you’re a person who meditates? Think again. There are so many ways to get in a quick morning meditation, there is sure to be a style that’s right for you. 

Research has shown that meditation and mindfulness can help reduce your menopause symptoms and prevent you from struggling with chronic stress which can put you at risk for several other health conditions. 

Not only that, but starting your day with meditation can certainly help you get started on the right foot. Try the simple guided meditations on the Caria app, which are designed specifically for menopause. 

Pick Protein 

We get it. Pancakes, bagels and sweet treats are the foods breakfast dreams are made of. But carb-loading first thing in the morning may cause you to feel sluggish later on in the day.

Instead, load up on lean protein starting with your morning meal so that you stay full and your hormones stay balanced. Not sure where to start? Try a veggie egg omelet, plain Greek yogurt with antioxidant-rich berries or even just an extra spoonful of nut butter on your toast.

Start with a Supplement 

Based on your specific needs, your doctor may recommend you begin taking specific supplements such as calcium which can help your bones. It’s usually best to take any supplements your doctor has recommended in the morning so that you don’t forget.

But of course, be sure to check the dosing information included with your supplement and instructions from your doctor.


Take a Stroll 

Hit snooze one time too many and missed your morning workout? Try sneaking in a quick 10-minute walk on your lunch break instead. 

Staying active and getting movement during perimenopause is not only a great way to reduce the severity of your symptoms, but it can also help keep your entire body healthy and strong. From strengthening your bones to keeping your heart healthy, every bit of activity counts!

Say Cheers (with H2O)

Dehydration is a super common problem during perimenopause so don’t be surprised if you find yourself constantly thirsty. Between hot flashes which cause you to sweat more and the general hormonal shifts you’re experiencing, your body could really be in need of some more water.

Around lunchtime, be sure to check in to see how much water you have already consumed that day. If you aren’t about halfway to your daily water goal, drink up! In addition to quenching your thirst, drinking water and staying hydrated can help reduce the severity of your symptoms, many of which also mimic the symptoms of dehydration! 


Log it

With so much we need to remember on a daily basis, from work priorities to relatives’ birthdays, it can be hard to recall specific details about your health and how you’re feeling day to day. That’s why it can be helpful to spend a few minutes before bed record how you felt that day.  

And when the time for your doctor appointment comes around, you’ll have everything you need to have a productive discussion about your symptoms and health.

The Caria app includes a daily tracker that you can use to log your symptoms. It’s a great way to see how different habits and lifestyle changes are impacting your symptoms. Simply complete your log once a day (before bedtime is a good idea). You’ll be surprised by what you learn after a few days of logging your symptoms.  

Wind Down 

Sleep. Are you missing it yet? Now that you are nearing menopause you may notice that getting a good night’s sleep is more difficult than it used to be. Whether you’re experiencing night sweats or insomnia, we know how frustrating this can be. 

While your habits throughout the day can have a positive impact on your nighttime symptoms, it can also be beneficial to stick with a nightly routine that helps you wind down before your head hits the pillow. 

Some things you may want to include in your nightly routine are reading a book, journaling or even doing some light stretches. You may also want to power down electronic devices such as phones, tablets and TVs up to an hour before bedtime as the blue light they emit can stimulate your brain and make it harder to fall asleep.

Written by:
Kristen L.
Kristen is a Certified Integrative Health Coach and writer who helps people develop a deeper understanding of their personalized food and lifestyle choices to live a more sustainable, healthier, balanced, and fulfilling life. She has been featured in Food & Wine Magazine, Reader's Digest & The Huffington Post. Most days you can find her in her small NYC backyard garden or cooking simple, seasonal meals.