1. Educate Yourself About the Journey
Knowledge is power, especially when it comes to your body. Perimenopause is a natural phase where hormone levels shift, often bringing symptoms like irregular periods, hot flashes, and mood changes. Yet, 75% of Australian women are unaware of how early these symptoms can begin. Perimenopause typically lasts around seven years but can extend up to ten, meaning it’s completely normal for a 35-year-old woman to be in this stage. Additionally, 8% of women experience early or premature menopause, which can start before the age of 40. Understanding these changes is the first step toward navigating them with confidence.
2. Prioritise Sleep Like a Non-Negotiable
Quality sleep often takes a hit during perimenopause, thanks to fluctuating hormones. To support restful sleep, establish a calming bedtime routine: reduce screen time, keep your room cool, and incorporate mindfulness practices. Restoring quality rest can have a profound impact on your mood, energy, and overall health. You might also explore a high-quality, evidence-based supplement designed to support better sleep.
3. Consider Evidence-Based Supplements
When choosing supplements, prioritise those that are clinically backed and formulated with patented, standardised ingredients. Look for options supported by gold-standard clinical trials to ensure safety, efficacy, and reliable results. Evidence-based supplements can play a vital role in addressing specific needs during perimenopause, from hormonal balance to bone health.
4. Stay Active—Your Way
Exercise doesn’t have to mean hours in the gym—Pilates is the perfect example. Whether it’s a gentle flow or a more dynamic session, the key is consistency, not perfection. Find a pace that works for your body and make movement a regular part of your routine.
5. Open the Conversation
Perimenopause doesn’t have to be faced alone. Talk openly with friends, your GP, or a menopause specialist about what you’re experiencing. The more we normalise these conversations, the more we empower each other to navigate this stage with confidence and knowledge.
Navigating perimenopause is about embracing change and supporting your body with knowledge, care, and compassion. For more resources visit the Biolae Journal, and to read the Biolae State of Menopause Report.
Biolae was built on a clear mission: women in menopause deserve clinically-validated solutions, real choices, and the knowledge to take charge of their health. With science-backed products and a focus on education, we’re empowering women to navigate this phase with confidence and helping healthcare professionals provide more holistic care.
