Hi lovely,

If you're in your late 30s or early 40s, you might not be thinking much about perimenopause yet. Maybe your periods are still regular, your energy's still good, and the whole thing feels like something for "later."

But here's the thing: what you do now - how you nourish your body, manage stress, and take care of yourself - can make a massive difference to how you experience perimenopause when it arrives.

And the best part? None of this is about restriction or perfection. It's about giving your body what it needs to transition smoothly, so when your hormones start to shift, you're already one step ahead.

You have so much more power here than you might realise. Let's talk about it.

Why Starting Now Actually Matters

Perimenopause doesn't just "happen" overnight. Your hormones don't suddenly plummet on your 40th birthday. Instead, they begin a gradual transition that can start in your mid-to-late 30s and last for years.

Think of it like this: if you prepare your body now, you're building a strong foundation. You're supporting your hormone health, strengthening your resilience, and setting yourself up to navigate this phase with more ease and less disruption.

The women who struggle most with perimenopause are often the ones whose bodies are already under stress - poor sleep, high cortisol, nutrient deficiencies, blood sugar imbalances. But if you start looking after yourself now, you can shift the experience entirely.

This isn't about being perfect. It's about being proactive.

Feed Your Hormones (Literally)

What you eat has a direct impact on your hormone health. And while we're not going to tell you to cut out entire food groups or follow some restrictive plan, there are some simple shifts that can make a real difference.

Prioritise protein: Your body needs protein to produce hormones, maintain muscle mass (which becomes harder as oestrogen declines), and keep your blood sugar stable. Aim for a good source of protein with every meal - eggs, fish, chicken, legumes, Greek yogurt, tofu. It doesn't have to be complicated.

Load up on fibre: This is huge for hormone balance. Fibre helps your body eliminate excess oestrogen through your gut (yes, really!). If you're not getting enough fibre, that excess oestrogen can recirculate, leading to hormonal imbalances. Think whole-grains, vegetables, fruits, beans, nuts, seeds. Your gut health is your hormone health - we've talked about this before in our blog on gut health and hormones, and it really is that important.

Healthy fats are your friend: Your hormones are made from fat, so don't fear it. Avocados, nuts, seeds, olive oil, oily fish like salmon and mackerel - these all support hormone production and reduce inflammation.

Limit the stuff that disrupts: Excess sugar and processed foods can spike your blood sugar and insulin, which throws your hormones out of balance. Alcohol can interfere with oestrogen metabolism and disrupt sleep (which we'll get to). You don't have to be perfect, but being mindful makes a difference.

Stay hydrated: It sounds basic, but chronic dehydration affects everything - your energy, your digestion, your skin, your hormones. Drink water throughout the day. Your body will thank you.

Manage Your Stress (Before It Manages You)

This is probably the most important thing you can do for your hormones right now. And we know - easier said than done.

But here's why it matters: chronic stress keeps your cortisol levels elevated, which directly impacts your sex hormones. High cortisol can suppress progesterone production, worsen PMS, disrupt your cycle, and make perimenopausal symptoms far more intense when they arrive.

Your body doesn't know the difference between running from a tiger and running late to a meeting. Stress is stress. And if you're constantly in fight-or-flight mode, your hormones will suffer.

So what can you actually do?

Create rituals that lower cortisol. This is where our Goddess Rituals range comes in. We created these products specifically to help you slow down, reconnect with yourself, and give your nervous system a chance to reset.

Our treatment candle melts into a beautiful body oil - light it, let the wax pool, then massage the warm oil into your skin. It's deeply calming, and the act of slowing down and caring for your body sends a powerful signal to your nervous system: you are safe, you can rest.

Pair it with our bath salts for a full self-care ritual. A warm bath with calming salts before bed can lower cortisol, ease tension, and prepare your body for the deep, restorative sleep your hormones desperately need.

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These aren't just "nice to have" indulgences. They're tools. Stress management is hormone management. And building these rituals now means you'll have them in place when perimenopause arrives and you need them even more.

Other ways to manage stress:

• Move your body in ways that feel good (more on this below)
• Practice deep breathing - even 5 minutes a day makes a difference
• Set boundaries with work, social commitments, and people who drain you
• Get outside in nature when you can
• Talk to someone - a friend, a therapist, anyone who helps you process

Prioritise Sleep (Your Hormones Depend On It)

If your sleep is a mess, your hormones will be too. It's that simple.

Sleep is when your body repairs, detoxifies, and regulates hormones. Poor sleep disrupts cortisol, insulin, leptin, ghrelin, and yes - your sex hormones too. It makes PMS worse, increases inflammation, and sets you up for more difficult perimenopausal symptoms down the line.

How to support better sleep:

• Aim for 7-9 hours a night (yes, really)
• Keep your bedroom cool and dark
• Limit screen time an hour before bed
• Avoid caffeine after 2pm
• Wind down with a calming ritual (hello, Goddess Rituals candle and bath salts)
• Try magnesium before bed - it supports sleep and hormone balance

If you're struggling with sleep, don't just push through. Address it now. Your future self will thank you.

Move Your Body (But Don't Overdo It)

Exercise is brilliant for hormone health - but the type and intensity matter.

Build strength. As oestrogen declines during perimenopause, you lose muscle mass more easily. Building muscle now protects your metabolism, supports your bones, and keeps your body strong. Resistance training, weights, Pilates, bodyweight exercises - find what works for you and do it regularly.

Find the cardio sweet spot. Cardiovascular health is absolutely crucial - your heart needs love too! Aim for 2-3 sessions of moderate cardio per week (think 20-30 minutes of running, cycling, or swimming) to support your VO2 max, heart health, and overall fitness. This is vital for longevity and metabolic health. The key is not overdoing it - hours of intense, chronic cardio every single day can spike cortisol and stress your body, especially if you're already under pressure. Balance is everything. Mix your cardio with gentle movement like walking, yoga, and stretching throughout the week.

Move in ways that feel good. The best exercise is the one you'll actually do. Find joy in movement. Dance, hike, stretch, play. Your body doesn't need punishment - it needs care.

Reduce Period Pain Now (And Set Yourself Up for Later)

Here's something no one tells you: period pain can intensify during perimenopause as hormones fluctuate. But here's the good news - many of the things we've just talked about can actually help reduce period pain right now.

How the lifestyle changes above help with cramps:

• Anti-inflammatory foods (like those omega-3s and reducing sugar) can significantly reduce prostaglandins - the compounds that cause cramping
• Magnesium is a natural muscle relaxant that eases period pain
• Stress management reduces cortisol, which when elevated can worsen inflammation and pain
• Good sleep helps regulate pain perception and reduces overall inflammation

Immediate relief tools matter too. Our HeatSoothie patches provide up to 12 hours of soothing heat - perfect for cramps, lower back pain, or endometriosis discomfort. Heat increases blood flow to the area, relaxes tense muscles, and provides genuine relief. They're discreet, portable, and actually work (no bulky hot water bottles needed).

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The combination of supporting your body through nutrition, stress management, and sleep - plus having effective pain relief tools on hand - means you're not just "managing" pain. You're actively reducing it. And if cramps do intensify during perimenopause, you'll already have a toolkit that works.

Start Tracking Your Cycle

If you're not already tracking your period, now's a great time to start. You don't need anything fancy - just a simple app or even notes on your phone.

Track:

• When your period starts and ends
• How heavy your flow is
• Any symptoms (cramps, mood changes, headaches, bloating)
• Changes in cycle length

Why? Because when perimenopause begins, one of the first signs is often cycle changes. If you've been tracking for a while, you'll notice shifts more easily and be able to have more informed conversations with your GP if needed.

It also helps you understand your body's patterns, so you can plan around your cycle and work with your hormones, not against them.

Consider Key Supplements

We're not doctors, so please chat with your GP or a qualified nutritionist before adding supplements. But there are a few that many women find helpful for hormone support:

Magnesium: Supports sleep, reduces anxiety, helps with cramps, and aids hormone balance. Most of us are deficient.

Omega-3s: Anti-inflammatory and supportive of brain health, mood, and hormone production. Think fish oil or algae-based options.

B vitamins: Support energy, stress response, and hormone metabolism. A good B-complex can be really helpful.

Vitamin D: Crucial for immune health, mood, and bone strength (which becomes more important as oestrogen declines).

Again, supplements aren't magic - they work best alongside good nutrition, sleep, and stress management. But they can fill in the gaps.

The Bottom Line: You're In Control

Perimenopause isn't something that just "happens to you." Yes, your hormones will shift - that's natural and inevitable. But how you experience that transition is largely within your control.

The choices you make now - how you eat, how you manage stress, how you move, how you sleep, how you care for yourself - will shape your experience of the years ahead.

And here's the beautiful part: these aren't sacrifices. They're acts of love. You're not depriving yourself of anything - you're giving yourself the gift of feeling good, staying strong, and navigating this next chapter with grace.

You deserve to feel well. You deserve to thrive. And you absolutely have the power to make that happen.

In our next blog, we'll talk about what happens when perimenopause does arrive - the changes you might notice, what's normal, and how to navigate heavier, more unpredictable periods. But for now, focus on this: preparation is power.

You've got this. And we've got you, every step of the way.

Rupal xx

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P.S. Want to start your self-care ritual tonight? Check out our Goddess Rituals range and HeatSoothie patches. Small acts of care add up to big shifts in how you feel.