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As part of my training changes, I’ve become more mindful when it comes to bodybuilding nutrition. I used to skip breakfast before or after a workout to save time, but in an effort to combat fatigue and promote muscle recovery, I make sure to eat carbohydrates before my workout, even if it’s just a banana, and make sure I get protein after my workout. By changing my training regimen, I’ve definitely noticed that my joints are stronger, I’m less fatigued, and I’ve even seen an improvement in my performance, which is a bonus.

Starting yoga and cutting down on alcohol and sugar has definitely helped me sleep better at night, and probiotics have helped reduce the bloating that often occurs at night. I’ve also increased my sleep, from six or seven hours to eight or nine hours a night, to address the increased fatigue and exhaustion – these are the hardest perimenopause symptoms to manage. I’ve invested in blackout curtains and Loop sleep earplugs to combat the light sleep. However, this fatigue is also compounded by night sweats, especially before and during my period – something I never experienced before perimenopause.

With this in mind, I replaced all but one HIIT session a week with slower, longer runs, which are still great for boosting the release of “feel good” hormones, as well as burning fat, which helped stabilize my perimenopausal weight gain. I also added yoga and Pilates along with strength training to support flexibility, bone strength, and prevent osteoporosis. “Then there’s the mindfulness aspect of yoga,” Woodford explains. “A common symptom of perimenopause is increased anxiety and brain fog, and many styles of yoga have been shown to not only reduce these symptoms but actually change the state of your nervous system as your body begins to need a slower pace. In gentler yoga styles like yin, restore, and yoga nidra, the practitioner guides you into a quiet mental space that can lead to a calmer mood and improved sleep, concentration, and overall emotional balance.”

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