How to prepare for perimenopause?

We have some ideas.

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The doctor is in Stacy Henigsman DO, MSCP Q What can a person do to prepare for perimenopause before it starts? A Establishing a routine of regular physical activity and a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, maintaining a healthy weight, limiting alcohol intake, and avoiding smoking can help support overall health and reduce the risk of chronic conditions that become more common during this transition. It may also help set realistic expectations and reduce anxiety to learn about the symptoms and changes associated with perimenopause, such as menstrual irregularity, hot flashes, mood changes, and sleep disturbances. Seeking evidence-based information and discussing concerns with a healthcare professional before symptoms begin can empower individuals to make informed decisions and get the right support when needed. I would also recommend developing stress management techniques, such as mindfulness, relaxation exercises, and maintaining social connections, as well as prioritizing sleep hygiene and addressing any sleep issues early. This can help improve mood and resilience. Finally, get regular health checkups and monitor cardiovascular and bone health, as these can be affected during perimenopause. Read more Do you have any questions for our menopause experts? Let us know at menopause@healthline.com, and the answer may be featured in an upcoming edition! More resources for you Overcoming Menopause-Related Insomnia Experiencing sleep problems is a common symptom during perimenopause, but there are solutions! Watch now > FDA to Remove Black Box Warnings on Hormone Replacement Therapy Read more > The Best Fitness Activities for Your 50s, 60s, and Beyond Read more > Your 5-Minute Read on Fighting Brain Fog Read more > Take the next steps in your wellness journey Find a menopause specialist near you Search by specialty, condition, procedures, and more to find top rated professionals in your area. Find care Don't break the bank on meds Find Rx savings with our prescription coupons — we beat competitor pricing 70% of the time. Save now HEALTHY TIP Track your periods in perimenopause Tracking your periods during this transitional time can be a good way to get a gauge on how close you are to reaching menopause. This information can also be valuable to your doctor or a menopause expert, as it can help inform their treatment of your symptoms. Learn more More care for you Menopause Guide Embrace transition   Sleep + Relaxation Sleep tight, every night FOLLOW US ON INSTAGRAM Shop products Get care Shipping info View in browser Unsubscribe Privacy policy We may feature your messages to our inbox within our content. Please do not provide any personal identifiable information. Replies may be edited for length and clarity. For more, see our Privacy Policy. Healthline, Optum Now, and their respective logo(s) are trademarks of RVO Health, LLC. All other trademarks are the property of their respective owners. © ‌2025‌ RVO Health, LLC. All Rights Reserved. ‌1101‌ Red Ventures Drive, Fort Mill, SC, ‌29707 ‌