How can I feel better in perimenopause naturally?
You can feel better in perimenopause by leaning on four simple, natural strategies: regular aerobic exercise, mind-body practices like yoga, meaningful social connection, and a healthy intimate life. Each of these raises feel-good neurotransmitters such as endorphins and oxytocin, helps calm an overactive nervous system, and supports mood, sleep, and stress resilience during the hormonal ups and downs of perimenopause.
What are the best engaging activities for perimenopausal women to feel good again?
Let's talk about it.
When you reach perimenopause, oftentimes you feel like your body is out of control.
Your hormones are imbalanced and your moods are erratic. You begin having irregular bleeding, you may be gaining weight, you're not sleeping as well. You're having trouble concentrating, even suffering some memory loss.
So what can you do to help yourself feel better?
1. Aerobic Exercise.
When you exercise in the aerobic zone for at least 20 minutes a day you actually help to raise feel-good neurotransmitters, especially endorphins. Exercise helps increase your metabolism and helps your hormone metabolism as well.
Weight resistance exercise has also been shown to increase endorphins and should be done at least twice a week.
2. Yoga and other more Meditative Mind-Body Activities
These can really help to reduce your stress and help you get more grounded in your body and help to calm your nervous system.
3. Socializing
Get out there and do the things you love. Meeting with people who are fun, uplifting, and just enjoyable helps center you and calm your overactive nervous system.
Make time to play. Even as an adult you need to make time to enjoy fun activities. Play raises feel-good endorphins.
Women’s circles can be particularly effective at helping you feel good again. Women who participate in women's circles that are supportive, nonjudgmental, and actually help them stay accountable for their health, find that going through perimenopause is much easier.
4. Sex
Sex helps to increase endorphins and oxytocin levels. A healthy sex life or at least regular orgasms can actually help to improve your moods and calm your nervous system.
If you have questions, please join us in our Hormone Reboot Training.
Frequently Asked Questions
What are the most common perimenopause symptoms?
Perimenopause often brings a sense that your body is out of control. Common symptoms include imbalanced hormones and erratic moods, irregular bleeding, weight gain, poorer sleep, and cognitive changes such as trouble concentrating or mild memory lapses. These result from fluctuating estrogen and progesterone, and while common, new or severe symptoms are always worth discussing with a healthcare provider.
Does exercise help perimenopause symptoms?
Yes, exercise is one of the most effective natural tools for perimenopause. Exercising in the aerobic zone for at least 20 minutes a day helps raise feel-good neurotransmitters, especially endorphins, and supports both metabolism and hormone metabolism. Adding weight-resistance training at least twice a week further boosts endorphins and helps preserve the muscle and bone that decline as estrogen falls.
Can yoga help with perimenopause?
Yoga and other meditative mind-body activities can meaningfully ease perimenopause symptoms. These practices help reduce stress, ground you in your body, and calm an overactive nervous system, which is often dysregulated during the hormonal shifts of perimenopause. Gentler styles like restorative and yin yoga, combined with breathwork, are especially helpful for stress, mood, and sleep.
Why does social connection matter during perimenopause?
Social connection is a genuine physiological support during perimenopause, not just a nice-to-have. Spending time with uplifting, enjoyable people helps center you and calm an overactive nervous system, and making time to play raises feel-good endorphins. Supportive women's circles that are nonjudgmental and encourage accountability for your health can make the perimenopause transition feel significantly easier.
Does intimacy or sex help perimenopause mood?
Yes, a healthy intimate life can support mood during perimenopause. Sex and orgasms help increase endorphins and oxytocin, hormones that improve mood and calm the nervous system. Because perimenopause can leave the nervous system feeling frazzled, these natural boosts in feel-good chemistry can be a helpful part of an overall approach to feeling better through the transition.
How does perimenopause affect mood and the nervous system?
Perimenopause can leave the nervous system feeling overactive and dysregulated, contributing to erratic moods, anxiety, and irritability. As estrogen and progesterone fluctuate, so do the neurotransmitters that influence emotional balance. Activities that raise endorphins and oxytocin — exercise, mind-body practice, connection, and intimacy — help calm the nervous system and stabilize mood naturally during this time.
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