Caring for Your Body During Perimenopause & Menopause

Perimenopause is the transition phase leading to menopause, where your body gradually produces less estrogen and progesterone.

It’s not a disease—it’s a natural season of change.

Key Signs to Watch For

• Irregular or changing periods
• Mood swings
• Low energy or fatigue
• Poor sleep
• Decreased libido
• Vaginal dryness
• Changes in hair, skin, or nails
• Night sweats or body temperature shifts

Dr. Ruth emphasizes:
This phase can last up to 10 years—so awareness is key.

Encouragement for Women in This Season

You are not broken—you are transitioning.

This is not doom and gloom. It’s an invitation to:

• Be intentional
• Be proactive
• Support your body differently

Things you used to “get away with” may no longer work—and that’s okay.

Communication Matters

One powerful takeaway: Talk about it.

• Let your spouse and children know what’s happening
• Ask for help
• Normalize the conversation

Dr. Ruth even shares that her children understand when she says:
“Mommy is feeling more tired today.”

Practical Strategies

Here are simple, actionable habits:

1. Journaling
Track your symptoms and cycle patterns to understand your body.

2. Movement
It doesn’t have to be perfect:

• Walk more
• Use a standing desk
• Add small bursts of movement throughout the day

3. Morning Light Exposure
Step outside within 30 minutes of waking—it helps reset your body and cortisol levels.

4. Sleep Support
Quality sleep matters—consider lifestyle changes or medical support when needed.

5. Nutrition Awareness
What you eat directly affects how you feel.

Managing Night Sweats

• Reduce caffeine
• Limit alcohol
• Watch sugar intake
• Consider medical support (like progesterone when appropriate)

For the Overwhelmed Woman

Start small.

Pick one habit:

• Step outside in the morning
• Start journaling
• Increase protein

Master one, then build.

Final Encouragement

You are not losing yourself—you are learning a new version of yourself.

Be intentional.
Give yourself grace.
Plan around your patterns.

And most importantly:
You are not broken, you are seasoning.

Full video here: https://youtube.com/live/Vc8nyaf6XuE?feature=share