10/15/2025
If you’re in your 40s or 50s, these are the habits people don't often talk about, but they make all the difference during perimenopause and menopause.
1️⃣ Track your stress, not just your cycle.
Hormonal symptoms are amplified by cortisol dysregulation - knowing your stress triggers helps you manage hormones better than just “counting days.”
2️⃣ Eat more color at every meal.
Polyphenols (in berries, greens, herbs, spices) protect against oxidative stress that speeds up menopausal aging and inflammation.
3️⃣ Time your workouts to your energy, not the clock.
Morning cortisol peaks can make early workouts feel harder. Shifting training to midday or afternoon can improve performance and recovery.
4️⃣ Get morning sunlight.
A few minutes outdoors within an hour of waking helps regulate circadian rhythm, cortisol, and even hot flashes by resetting hormonal timing.
5️⃣ Add collagen and creatine.
Collagen supports joint + skin health, while creatine helps offset muscle and cognitive decline linked to estrogen drop. The combo is powerful.
6️⃣ Use resistance bands or heavy carries.
These movements stabilize joints and prevent sarcopenia (age-related muscle loss) better than endless cardio or light weights.