6 Ways to Be Kind to Your Future Self During Perimenopause and Menopause

If you’re in perimenopause or menopause, you know that planning for success can feel like an uphill battle. Sleepless nights, brain fog, and fluctuating hormones can make even the simplest routines feel unpredictable. But even in the midst of these challenges, there are practical ways to support your health and set yourself up for success—no matter what tomorrow brings.

In this episode of the podcast, we explore six actionable strategies to be kind to your future self, especially from a health and fitness perspective. Here’s a recap of what we covered

1. Prioritize Rest—Even If Sleep Is Elusive

It’s no secret that sleep can be hard to come by during perimenopause and menopause. While you may not always get a full night’s rest, you can still prioritize downtime. Try gentle evening routines, limit screen time before bed, and allow yourself to rest without guilt. Remember, rest isn’t just about sleep—it’s about giving your body and mind a break.

2. Embrace Flexible Routines

Rigid schedules can add stress when your energy and mood are unpredictable. Instead, create flexible routines that allow for adjustment. Have a menu of movement options—like a walk, gentle yoga, or a full workout—so you can choose what feels right each day.

3. Nourish Your Body with Intention

Hormonal changes can affect cravings and digestion. Focus on balanced meals with plenty of protein, fiber, and healthy fats. Prep simple, nourishing snacks in advance so you’re ready for days when cooking feels overwhelming.

4. Move for Joy, Not Just Obligation

Exercise doesn’t have to be intense to be effective. Find movement that brings you joy, whether it’s dancing in your living room, stretching, or gardening. The goal is to keep your body moving in ways that feel good, not to punish yourself for what you “should” be doing.

5. Practice Self-Compassion

It’s easy to be hard on yourself when you’re not feeling your best. Practice self-compassion by acknowledging your efforts and celebrating small wins. Remember, your worth isn’t defined by your productivity or how much you accomplish in a day.

6. Plan Ahead—But Stay Present

Set yourself up for success by planning ahead where you can: lay out workout clothes, prep meals, or schedule time for self-care. But also give yourself permission to adapt as needed. Life during perimenopause and menopause is unpredictable, and that’s okay.

Final Thoughts

Perimenopause and menopause bring unique challenges, but they also offer an opportunity to deepen your relationship with yourself. By being kind to your future self—through rest, flexibility, nourishment, joyful movement, self-compassion, and mindful planning—you can navigate this season with greater ease and resilience.

If you’d like to hear more, listen to the full episode for deeper insights and practical tips!

Get your Free Protein Prep Playbook: Recipes and rhythms to support your protein goals

Episodes discussed:
The Art of Gentle Meal Prep: Creating Space for Sabbath with Kathi Lipp

Sabbath Soup Cookbook

Meditation Myths Busted: A Guide to Everyday Mindfulness with Ann Swanson

Mindfulness for the Real World Book

How I heard from God without spending time in prayer or worship

Research for this episode:

https://www.nature.com/articles/s41598-022-27247-y