The journey through perimenopause is filled with challenges. While the “Big Rocks” of health — balanced nutrition, strength training, sufficient sleep, and stress management — should help you manage your health, symptoms, and life better, they can sometimes feel overwhelming.
What if the rock seems too big to fit into your life?
When a sculptor finds the perfect slab in which her next masterpiece resides, she doesn’t quit if it’s still attached to the side of a mountain. Instead, she breaks it away from the rest, and continues cutting away until it’s the right size for transport back to her studio.
And so it is with our Big Rocks. You break them down into smaller rocks, until they easily fit in your life. Then you expand as you can. How do you do that? The solution lies in crafting routines that make these crucial habits manageable and sustainable.
Let’s look at each rock individually, breaking them each down and adding simple routines to make them much easier to manage.
1. Breaking Down Balanced Nutrition
- Start Small. Instead of overhauling your entire diet, begin by incorporating one whole food into each meal. A piece of fruit for breakfast, a salad for lunch, and a vegetable side for dinner can be a good start.
- Meal Prep. Dedicate one day a week to prepare meals in advance. This reduces the daily decision-making stress and ensures you have nutritious options readily available.
- Stay Hydrated. Drinking water can sometimes be overlooked but is a simple habit that supports overall health. Set reminders or carry a water bottle to ensure you’re drinking enough.
2. Integrating Strength Training
- Micro Workouts. If a full workout seems daunting, break it into smaller sessions throughout the day. Ten minutes in the morning, afternoon, and evening can be just as effective.
- Incorporate Daily Activities. Use everyday tasks as an opportunity to build strength. Opt for stairs, do calf raises while brushing your teeth, or squats during TV commercials.
- Stay Accountable. Ideally, hire a personal trainer* who is experienced with clientele like you. Not only will they hold you accountable, they will also take the guesswork out of your regimen by designing your workouts and tracking your progress. If that is not in the budget, find a workout buddy or join a strength training group. Having someone to motivate you can make a significant difference.
* Corey coaches women in strength training and in fitting the other Big Rocks into their daily lives in her hormone coaching program. You can go here to book a consultation.
3. Prioritizing Sleep
- Consistent wake-up call. Sleep experts agree that, regardless of your bedtime or the time you were able to spend asleep, getting up at the same time every morning is the first step in regulating your circadian rhythm.
- Wind Down Routine. Create a calming pre-sleep routine. This could include reading, gentle stretches, or listening to soothing music.
- Optimize Your Environment. Ensure your bedroom is conducive to sleep. Consider blackout curtains, a comfortable mattress (here is a list of mattresses recommended by The Sleep Foundation) and keeping the room cool.
- Limit Screen Time. The blue light from screens can interfere with melatonin production. Try to switch off devices an hour before bedtime.
A word here. Many perimenopausal women report that they have these rocks in place, and yet they still struggle with sleep. Hearing the tried and true science of nighttime rituals and sleep contributors can get discouraging when your rituals aren’t consistently helping.
Believe me, I get it. Insomnia has been a struggle of mine for years. One of the biggest things that has helped me is a little grace. I allow myself to continue resting my body when I wake up five hours before my alarm, knowing that if I remain mindful and corral my thoughts from straying to the anxious side I can slide back into sleep. Even if I don’t, giving myself grace to continue resting without the berating thought spirals that herald anxiety over lost sleep actually helps me be more centered and rested the next day.
4. Simplifying Stress Management
- Daily Mindfulness. Even 5 minutes of meditation or deep breathing can make a difference. Find a quiet moment in your day, perhaps after waking up or before going to bed.
- Set Boundaries. Learn to say no. Overcommitting can increase stress, so prioritize tasks and delegate when possible.
- Seek Support. Talk to friends, join a support group, or consider therapy. Sharing your feelings and challenges can be therapeutic.
Crafting a Routine that Works
The key to making the “Big Rocks” fit is personalization. What works for one person might not work for another. Listen to your body, adjust as needed, and remember that consistency over perfection is the goal.
Perimenopause is a unique journey for every woman. While the “Big Rocks” are universal, the way we incorporate them into our lives can vary. By breaking them down into manageable habits and crafting routines around them, we can ensure lasting success and optimal health during this pivotal phase.
How have you made the “Big Rocks” fit into your life? Share your routines and tips in the comments below. And for more guidance on navigating perimenopause, subscribe to our newsletter!