How to Feel Your Best in Perimenopause
Perimenopause is the natural transition before menopause when estrogen levels begin to fluctuate. It can last several years and may bring irregular periods, hot flashes, mood changes, and sleep issues.
The good news: both lifestyle choices and medical treatments can make this stage easier.
How Exercise Helps
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Balances mood – Exercise boosts endorphins and reduces anxiety.
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Supports sleep – Improves rest and reduces night sweats.
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Protects bones – Strength training helps prevent osteoporosis.
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Manages weight – Reduces midsection weight gain.
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Supports heart health – Lowers blood pressure and cholesterol.
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Boosts energy – Fights fatigue and improves stamina.
Other Helpful Tips
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Healthy diet – Emphasize fruits, veggies, lean proteins, and calcium-rich foods.
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Stress management – Try yoga, meditation, or breathing exercises to keep stress levels down.
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Good sleep habits – Keep a regular bedtime, limit screens, and keep your room cool.
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Limit triggers – Caffeine, alcohol, and spicy foods may worsen hot flashes.
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Stay connected – Social support and open conversations with your provider can help you through this transition.
Medical Options (HRT)
For women whose symptoms are more bothersome, hormone replacement therapy (HRT) can be an option (if no contraindications):
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Estrogen-only therapy (for women without a uterus) – helps hot flashes, night sweats, vaginal dryness, and protects your bones.
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Combined estrogen + progesterone therapy (for women with a uterus) – protects the uterus while relieving symptoms.
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Low-dose vaginal estrogen (such as intravaginal cream) – targets dryness and discomfort with minimal absorption.
Benefits of HRT include relieving hot flashes, night sweats, and vaginal dryness, improved sleep, protection against bone loss, and improved mood. Always discuss personal risks and benefits with your OB/GYN. HRT can be very safe and effective for the right patient.
Author
Allison Osborne, PA-C
Allison Osborne, PA-C, is a board-certified Physician Assistant on the team at Premier Obstetrics & Gynecology, which has offices in Maitland, Oviedo, and Lake Mary, Florida.
Allison was born in Germany and raised primarily overseas with her military family. She attended Christopher Newport University in Virginia, where she earned her undergraduate degree in Mathematics. Allison graduated with honors with a Master’s degree in Physician Assistant Studies from Nova Southeastern University (Orlando Campus) in 2022.
Throughout her career, Allison has gained a wealth of knowledge and experience from her professional experience in primary care. She has always had a passion for Women’s Health and is very excited to provide care for women!
Allison and her husband have three amazing children. In her spare time, she enjoys running, playing volleyball, and spending time with her family and kitties. Allison is very excited to have found her professional home with Premier Obstetrics & Gynecology!
