Perimenopause 101: Gentle Daily Support That Feels Doable
If “gut health and hormones” feels overwhelming, start smaller. Perimenopause is the natural transition leading up to menopause as hormones shift. Common themes: sleep changes, mood swings, hot flashes, brain fog, and energy dips. You don’t need a full overhaul—small, steady habits can make a real difference.
The 5 habits we actually see people keep
1) A calmer evening routine (20, 10, or 5 minutes)
- 20 min: light stretch, warm shower, Do Not Disturb, dim lights
- 10 min: journal + herbal tea
- 5 min: in-bed breathing (4-count inhale, 6-count exhale)
Goal: cue your body for sleep and fewer 2 a.m. wakeups.
2) Protein + fiber at breakfast
Think eggs + greens, Greek yogurt + berries, or oats + chia + nut butter.
Goal: steadier energy and fewer mid-morning crashes.
3) Sunlight + simple movement
5–10 minutes of morning light and a brisk 10-minute walk after dinner.
Goal: support circadian rhythm, mood, and digestion.
4) Tidy your stimulants
Enjoy coffee, but try to cap caffeine by noon and swap late wine for tea a few nights a week.
Goal: better sleep quantity and quality.
5) Track one tiny variable for 7 days
Pick sleep, mood, or hot flash frequency.
Goal: see what helps—then keep doing that.
Gentle add-ons that fit real life
- Hydration habit: a glass of water before each meal
- Mineral check: magnesium-rich foods (pumpkin seeds, greens, beans)
- Cooling tricks: breathable layers; small bedside fan or cooling cloth
Daily support you can build on
ReviveHer is our practitioner-grade formula designed to support women through perimenopause and menopause with a focused botanical blend, including Libifem® fenugreek and LJ100® eurycoma, crafted to complement steady lifestyle habits.
How to use: Take 3 capsules daily or as directed by a healthcare professional.
A simple weekly plan (save this)
- Mon–Fri: protein + fiber breakfast, morning light, water before meals
- 3 nights: no-alcohol evenings + 10-minute wind-down
- Daily: short walk; track one variable
- Daily supplement: ReviveHer as directed
Information is for educational purposes only and is not a substitute for professional medical advice. These statements have not been evaluated by the FDA. Products are not intended to diagnose, treat, cure, or prevent any disease.