Supporting Your 40-Something Body in Perimenopause

Erica F Perusse, BS MS/DI Candidate

By a Mom of Two, Age 44, Currently Wondering Why My Pants Are Tight (and your friendly NWE team member)

So here I am, a 44-year-old woman, mom of two amazing adult-ish humans (I still remind them to bring a jacket), and officially checking off all the midlife health boxes:

✅ Eye doctor said, “Yeah, your vision might get a little wonky now.”

✅ OB/GYN gave me the “things change after 40” talk.

✅ Mammogram? Done. Squished and proud.

✅ Taking vitamins, drinking water, meal planning like a boss.

Basically, I’m crushing this whole “grown woman” thing. Or at least I was—until everything felt… off.

One day I’m energized and focused, the next I’m wide awake at 3 a.m., wondering why I cried watching a reel about highland cows. My skin’s dry, and I am all of a sudden breaking out like some teenager. I’m hot, I’m cold, I’m moody, I’m tired, and my jeans don’t fit right even though nothing in my diet has changed.

It felt familiar—like the stuff I overheard my mom and aunts whisper about when they said someone was going through “the change.”

Except no one told me there was a whole pre-game show called perimenopause.

Let’s talk about it. Not whispered. Not awkward. Just real info that should’ve come with a welcome packet, a cozy blanket, and a nice glass of iced tea.

What Is Perimenopause, Anyway?

Perimenopause is the hormonal transition leading up to menopause. It can start in your late 30s or 40s (some lucky folks even start earlier or go longer). It’s like puberty in reverse, but with more responsibilities and fewer snacks handed to you.

Your estrogen and progesterone levels start to shift like a toddler with a glitter bottle, messy and unpredictable.

Common (and totally normal) symptoms include:

• Mood swings and irritability (fun!)

• Hot flashes or random sweating in meetings

• Sleep issues

• Weight changes (especially around the belly)

• Brain fog

• Irregular periods

• Skin changes

• Anxiety or sadness

You're not broken. You're not crazy. You’re not alone. You’re just hormonally hijacked—and it’s okay to say it out loud.

Nutrition Tips for Your 40-Something Body

What we ate in our 20s doesn’t work anymore, and that’s not a flaw, it’s a shift. Here’s how to fuel your changing body:

🥚 Protein is power. Eggs, yogurt, beans, chicken…just make sure to get protein in at every meal. Helps with muscle, metabolism, and staying fuller longer.

🥦 Color = anti-inflammatory. Add greens, reds, and oranges. Veggies are rather spectacular as they help with hormone balance, digestion, and blood sugar.

🚫 “Cut carbs” ≠ actual strategy. Balanced plates > carb fear. Whole grains, fruits, and beans support hormone health.

🥑 Healthy fats (avocados, olive oil, nuts, seeds) support brain and hormone health.

🥣 Don’t skip meals. Skipping = blood sugar crashes = hanger = mood crashes. (Ask me how I know.)

Move Your Body (Even a Little Bit)

You don’t need to train for a marathon. Just move.

🩰 Stretch when you wake up

🚶‍♀️ Walk after dinner (even 10 minutes helps)

💪 Strength train twice a week (bodyweight counts!)

💃 Dance in your kitchen to 90s jams

🤸‍♀️ Mobility and movement reduce joint pain, support your mood, and help with metabolism.

Remember: Small, consistent movement > random bursts of punishment.

Water: The Unsung Hormone Hero

Feel dry, bloated, tired, or foggy? Might be hydration.

Aim for:

💧 Half your body weight in ounces

💧 Sip all day (don’t chug all at once)

💧 Add electrolytes after workouts or sweaty hot flashes

🍵 Herbal tea and broths totally count

Hydration supports hormone balance, skin, digestion, and energy, and it’s free. Just sayin’.

Sleep + Stress: Let’s Be Real

I used to sleep like a rock. Now I sleep like a squirrel on espresso.

Hormone shifts = melatonin changes + cortisol spikes = restless nights. And if I get stressed? Boom. Awake at 3 a.m., again.

Try this:

🛑 No caffeine after 2 p.m.

🌬️ Wind down with a calming routine (no scrolling!)

🌿 Try magnesium or calming teas (cherry juice also helps—bonus melatonin!)

🧘‍♀️ Stretch, journal, pray, or breathe before bed

And for stress? Please know:

✨ Stress is not a badge of honor. It’s a signal.

✨ Say no more.

✨ Ask for help more.

✨ Take breaks. You don’t need to earn rest.

You My Friend, Are Not Alone And You’re Not Behind

If you’ve been wondering, “Is it just me?” it’s not. You’re in a massive hormone shift that’s rarely talked about and often misunderstood.

So let me say this: You’re not doing it wrong. You don’t have to go it alone. You deserve support, information, community, and a snack you didn’t have to share.

Want Help Navigating This Season?

If this blog feels like your brain, your body, and your new bedtime (hello, 9:15 p.m.), then friend—you are so in the right place.

👉 Imagine a monthly plan that gets your hormone changes👉 Real nutrition tips for your real, busy life👉 Encouragement and education from someone who actually understands👉 A community of women who get it (and don’t judge your sweat mustache)

Join the Nourished Membership. We're not meant to do this alone. Let’s do it together.

Because “the change” is real—but you don’t have to change alone.