Essential Health Hacks for Perimenopause

Ill be covering some health hack that I’m practicing making my perimenopause journey smoother and try to take control of my life. It’s important to prioritize our health and well-being in all aspects of life.

1. Establishing a Healthy Sleep Routine
   • It’s important to have a consistent sleep, avoiding late nights, this will impact of hormonal changes.
   • Using an eye mask, maintaining a cool room temperature, and keeping the phone away from the bed to improve sleep.
2. Daily Movement and Exercise Routine
   • Daily movement, including walking outside multiple times a day and using an indoor treadmill for those non weather approved days.
   • Aims for 10,000-12,000 steps per day and try a fitness ring to track activity without notifications.
   • Structured workouts include strength training twice a week.
3. Balanced Nutrition and Supplementation
   • A balanced eating schedule with three meals and occasional snacks, focusing on quality lean protein and fiber-rich foods.
   • Avoids grains and starchy vegetables, opting for cruciferous vegetables and berries for their health benefits.
   • Minimizing added sugar, artificial sweeteners, alcohol, and gluten as part of a healthy diet.
   • Take targeted supplements based on your blood work.
4. Mindful Eating and Indulgence
   • Be mindful eating and indulging occasionally without guilt.
   • Keep sweets like dark chocolate and dairy-free ice cream in the home is part of a balanced approach to indulgence.
   • Try to enjoy food and not depriving oneself completely.
5. Work-Life Balance
   • Work-life balance, aiming to work Mondays through Friday, and at most needed healthy hours.
   • Need for rest and recharge to continue doing passionate work.
   • Finding joy in work and making time for creative activities
6. Connecting with People and Setting Boundaries
   • We need to connect with people who bring joy and avoiding those who do not prioritize their health.
   • There’s need of setting boundaries with people who self-sabotage and focusing on compassionate support.
   • We need to make self-reflection and making changes to improve overall well-being.
7. Joyful Activities and Personal Reflections
   • Examples are spending time outside, having dinner with a partner, and playing with your pet.
   • Enjoying time near any body of water, such as a lake or ocean, as a source of joy.
   • Paying close attention to what brings joy in life and making time for it is highlighted as a crucial aspect of overall well-being.