Start strength training – and pilates

Many studies suggest that people who strength train live longer and better, and for women, building strength is essential to fight the effects of perimenopause. “Women start to lose muscle mass at a rate of about 3–5% per decade after age 30, and weight training is one of the best ways to combat this natural decline,” explains PT Olivia Devall. “If this goes unchecked, it can lead to a condition called sarcopenia. Sarcopenia isn’t just about muscle loss; it’s about losing strength, mobility and independence.”

I’ve never been particularly sporty; I’ve tried many different activities but never saw any results because I’ve always given up too early. But exercising for health rather than aesthetics has provided a motivation I’ve never really known. In a bid to live better for longer, I started weight lifting at least three times a week. A month later, I was stronger, more energetic and happier. I’ve also been hitting 10,000 steps a day in a bid to keep up my cardio.

Dr Potter says that perimenopausal hormonal fluctuations can make our bodies less resilient, so flexibility and mobility are as important as maintaining muscle mass. For that reason, I’ve been dabbling in pilates and Iyengar yoga. Both practices have helped to reduce back pain and improved my ability to move.

Notice the improvement in sleep

While I’ve not changed anything about my sleep routine, it’s a fact that my sleep quality has improved beyond all recognition. That significant increase in physical activity and more consistent eating have resulted in me finally sleeping through the night and waking up feeling much more restored. And that’s meant feeling more focused and less prone to procrastination at work.

“I’m 34 and already preparing my body for menopause – these are the 4 best changes I’ve made so far”