5 Practical Ways To Manage Perimenopause Symptoms

Perimenopause can feel like a moving target.

One day you're sleeping soundly and feeling like yourself. The next you're awake at 3am, wondering why your favourite jeans suddenly don't fit and trying to remember why you walked into the kitchen.

The good news? You're not imagining it, and you're certainly not alone.

Perimenopause is the transition leading up to menopause and can begin years before your periods stop completely. Hormonal fluctuations during this time can affect everything from sleep and energy levels to mood, weight, bladder health and confidence.

While there is no magic cure, there are steps you can take to feel more in control.

1. Prioritise Strength Training

Many women notice changes in their body composition during perimenopause, even when their diet and exercise habits haven't changed.

As oestrogen levels decline, muscle mass naturally decreases and maintaining a healthy weight can become more challenging.

Strength training can help:

• Preserve muscle mass
• Support bone health
• Improve balance and mobility
• Boost energy levels
• Support long-term metabolic health

You don't need to spend hours in the gym. Two to three sessions per week can make a meaningful difference.

2. Protect Your Sleep

Sleep disturbances are one of the most common symptoms of perimenopause.

Night sweats, anxiety and hormonal fluctuations can all contribute to poor-quality sleep.

A few simple habits can help:

• Keep a consistent bedtime
• Limit alcohol close to bedtime
• Reduce screen time before sleep
• Keep your bedroom cool
• Get natural sunlight early in the day

Better sleep can improve almost every other symptom you're experiencing.

3. Talk About Bladder Health

Light bladder leaks are incredibly common during perimenopause and beyond, yet many women suffer in silence.

Hormonal changes can affect pelvic floor strength and bladder function, making those unexpected little leaks more common.

The first step is recognising that you're not alone.

Pelvic floor exercises, advice from a women's health physiotherapist and practical solutions such as absorbent lingerie can all help you stay comfortable and confident throughout the day.

You shouldn't have to plan your life around the nearest bathroom.

4. Eat To Support Your Changing Body

Perimenopause isn't the time for restrictive diets.

Your body is working hard through a period of significant change and needs adequate nutrition.

Focus on:

• Protein at every meal
• Plenty of vegetables and fibre
• Healthy fats
• Calcium-rich foods
• Staying hydrated

Many women find that prioritising protein helps improve energy levels, supports muscle maintenance and keeps them feeling fuller for longer.

5. Stop Trying To Power Through

Perhaps the most important lesson of all.

Many women have spent decades caring for everyone else before themselves. Perimenopause can be a reminder that your body needs attention too.

If you're struggling with symptoms, speak with your GP or a menopause-informed healthcare professional.

You don't need to simply "put up with it".

There are more resources, treatments and support available today than ever before.

The Bottom Line

Perimenopause is not the end of feeling like yourself.

It is a new chapter that may require a different approach to health, wellbeing and self-care.

With the right support, many women find they emerge feeling stronger, more informed and more confident than ever before.

And if that includes finding practical solutions for life's little leaks along the way, that's one less thing to worry about. Here is our Menopause Leak Proof Underwear Collection.