Perimenopause Management Tips
Have you noticed your periods getting weird, hot flashes kicking in, or sleep going out the window—and you’re not even 50 yet? You’re not alone. You might be entering a phase called perimenopause, and it’s completely normal—but that doesn’t mean it’s easy.
This article will help you understand what’s going on, and give you 10 easy, practical tips to feel more like yourself again. Bonus: we’ve linked some top-rated Amazon products that can help, so you can take action right away.
🌸 What Is Perimenopause?
Perimenopause is the time before menopause when your body starts making less estrogen. It usually starts in your 40s but can begin earlier. This phase ends one year after your last period, which is when you officially reach menopause.
- HELPS RESTORE HORMONAL BALANCE:: Amberen is a proprietary blend of antioxidants (succinates), amino acids, vitamin E and minerals. Amberen works differently than most other menopause supplements by helping to regulate your hormone production*
- GO BEYOND SYMPTOM CONTROL: Our innovative formula offers relief from multiple physical & emotional menopause symptoms - hot flashes, night sweats, mood swings, low energy, weight gain, stress, irritability, joint aches, sleeplessness & headache relief*
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- WHY CHOOSE AMBEREN? While menopause is common, not everyone experiences it the same way. When you choose Amberen, youre choosing ingredients that work with your body to restore hormonal balance, which results in lasting, symptomatic relief*
It often lasts 4 to 6 years, but for some women it’s only a year—and for others, it can stretch out for up to 10. No two women experience it the same way.
⚠️ Common Symptoms of Perimenopause
As hormone levels change, your body reacts in different ways. Here are some of the most common symptoms:
- Irregular periods: Longer, shorter, heavier, lighter—or skipped altogether
- Hot flashes and night sweats: Sudden bursts of heat and sweating
- Mood swings: Feeling moody, anxious, or down without knowing why
- Sleep problems: Trouble falling or staying asleep, often from night sweats
- Weight gain: Especially around the belly, even if your habits haven’t changed
- Low sex drive: Less interest in intimacy
- Dry skin and hair: Skin might feel tighter or itchy; hair may thin
- Forgetfulness: Losing your train of thought or struggling to concentrate
Sound familiar? You’re not imagining things. Up to 90% of women report symptoms that interfere with their lives during this stage. We have compiled these perimenopause management tips to help you navigate through the challenge.
✅Perimenopause Management Tips: 10 Ways to Feel Better Naturally
Here are 10 nurse-approved, Pinterest-ready tips that can make a real difference. Each tip is practical, natural, and easy to try. Plus, we’ve added Amazon affiliate product suggestions so you can take action fast.
🥗 1. Eat a Healthy, Balanced Diet
A mix of fruits, veggies, whole grains, lean proteins, and healthy fats supports hormone balance.
✅ Amazon Pick: Omega-3 Fish Oil Supplements – may help reduce inflammation and mood swings.
🎯 Helps with: Weight gain, mood, overall health.
🏃 2. Get Moving Every Day
Even a 20-minute walk can help your mood, energy, and bone strength.
✅ Amazon Pick: Adjustable Dumbbells for strength training at home.
🎯 Helps with: Mood, weight gain, bone health
🔥 3. Stay Cool During Hot Flashes
Avoid spicy food, alcohol, or stress when possible. Dress in layers and keep a fan handy.
✅ Amazon Pick: Neck Cooling Towel – portable, reusable, and effective!
🎯 Helps with: Hot flashes, night sweats
💤 4. Sleep Smarter
Stick to a bedtime routine. Try calming lights, white noise, and a comfy sleep setup.
✅ Amazon Pick: Hatch Restore Smart Alarm – sunrise light, sleep sounds, and more
🎯 Helps with: Sleep trouble, night sweats, mood
🧘 5. Manage Stress
Daily stress adds fuel to hormonal fire. Try yoga, journaling, or breathing exercises.
✅ Amazon Pick: Yoga Mat + Meditation App Bundle – easy start to self-care
🎯 Helps with: Mood swings, anxiety, sleep
📅 6. Track Your Cycle
Use a free app or a calendar to spot patterns. This helps you plan and talk to your doctor.
✅ Amazon Pick: Cute Period Tracker Planner – analog option for pen-and-paper fans
🎯 Helps with: Irregular periods, awareness
🤝 7. Build a Support System
Talk to friends, join a women’s group, or follow menopause experts on social media.
✅ Amazon Pick: Self-Care Journal for Women – includes prompts for reflection
🎯 Helps with: Emotional support, mood
🌿 8. Try Natural Remedies
Herbs like black cohosh or evening primrose oil are popular, but always ask your doctor first.
✅ Amazon Pick: Black Cohosh Supplement – high-rated, non-GMO
🎯 Helps with: Hot flashes, mood
💧 9. Stay Hydrated
Drink more water than you think you need. Add fruits or herbs to make it fun.
✅ Amazon Pick: Motivational Water Bottle – reminds you to sip all day
🎯 Helps with: Dry skin, fatigue, general health
🩺 10. Talk to a Doctor
If symptoms feel overwhelming, speak to a women’s health specialist. They can help with testing, prescriptions, or hormone therapy.
✅ Amazon Pick: At-Home Hormone Test Kit – start the conversation with your doctor
🎯 Helps with: Personalized treatment, peace of mind
💬 Final Thoughts: You’re Not Alone – Perimenopause Management Tips
Perimenopause isn’t a disease. It’s a natural phase of life, but it can feel anything but natural when you’re sweating through your sheets or snapping at your loved ones.
- AS SEEN ON TV: THE UK'S #1 PERIMENOPAUSE SUPPLEMENT* - Your symptoms and needs during perimenopause are different to those during menopause - that's why we've developed our Health & Her Perimenopause supplements. Our formulations were developed using research with over 50,000 women, they contain a blend of vitamins, minerals, active botanicals and phytoestrogens. Designed to support women's mental and physical wellbeing during perimenopause in 9 ways. Made in the UK
- DEVELOPED BY TRUSTED EXPERTS TO SUPPORT PERIMENOPAUSE - These capsules support women's mind & body wellbeing in 9 ways including Energy, Psychological Function, Hormone Regulation, Muscles, Bones, Skin, Hair, & Nails, Cognitive Function and Immunity.
- CONTAINS A CAREFULLY FORMULATED blend of naturally sourced ingredients including vitamins, minerals, botanicals & phytoestrogens including ASHWAGANDHA, WILD YAM, RED CLOVER, SAGE, GINSENG and GINKGO BILOBA. Also contains the hormone regulating ingredient vitamin B6
- CLINICALLY PROVEN PERIMENOPAUSE DIGITAL APP SUPPORT - Health & Her perimenopause app is clinically proven to improve menopause symptoms in 8 weeks^. As your personal trainer for menopause, it helps you track, learn and build positive lifestyle habits, with access to guided exercises & tools, expert advice & timely reminders to take your supplements. Search in the app store for 'Health & Her'. ^BMJ Open 2023;13:e077185. doi: 10.1136/bmjopen-2023-077185
- OUR COMMITMENT TO YOU - Our supplements are made with high quality ingredients that are vegan, gluten-free and cruelty free. We want you to be happy with your choice and our nutritionist suggests that to get the best from our formulations take them alongside food, take at the same time every day and give them time (at least 3 months) to work. If for any reason you dont love these supplements within 30 days, reach out and well be happy to help or answer any questions.
The good news? There’s help. Whether it’s changing your bedtime routine, updating your diet, or just realizing “it’s not just me,” small steps can make a huge difference. As a step towards General Wellness you may be interested in our blog.
👉 Save this post to your Pinterest board so you can come back to it anytime. Share it with a friend who’s going through it too — because talking about it is part of taking care of yourself.
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