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Perimenopause doesn’t usually come with a big announcement. For many women, it starts gradually—maybe you feel a little more tired than usual, or your sleep isn’t what it used to be. Small things shift, and over time, you start to notice your body asking for something different.

This stage doesn’t mean everything has to change. You don’t need to follow a strict plan or reset your entire life. In fact, the most helpful support often comes from a few realistic shifts that make your days feel steadier.

If you’re in perimenopause—or already past it—these small, daily actions can help support your overall wellness without adding more stress.

Build Meals That Help You Feel More Steady

One of the easiest ways to support your body during perimenopause is to take a closer look at how you’re eating. This doesn’t mean following a rigid diet or giving up the foods you enjoy. It’s more about asking what your meals are doing for you—are they helping you feel steady, full, and focused?

A simple approach is to aim for meals that include protein, fiber, and healthy fats. That might look like eggs with avocado toast in the morning, or a grain bowl with vegetables and some grilled chicken or tofu at lunch. These kinds of meals are usually easy to repeat and don’t take much time to prepare.

You can also include supplements as part of your daily wellness habits. USANA Health Sciences offers a range of products that you can include in your daily routine when you want something consistent to go alongside your meals. These supplements aren’t meant to replace food, but some women find them useful when looking for steady support in their wellness habits.

Move Your Body in Ways That Feel Supportive Now

As your body changes, your approach to movement might shift too. What once felt energizing might now feel draining—and that’s okay. The key is to find ways to move that match your current energy levels and lifestyle.

That could mean going for a walk after dinner, doing gentle strength work a few times a week, or following a short stretching video in the morning. You don’t need to commit to a long or intense workout for it to be helpful. Even 10–15 minutes of movement can help you feel more in sync with your day.

Prioritize Rest Without the Pressure to “Fix” Sleep

Sleep often shifts during perimenopause. You might fall asleep fine but wake up in the middle of the night. Or you might find yourself waking up earlier than usual with no reason. These changes can be frustrating—but adding pressure to sleep perfectly only makes it harder.

Instead of aiming for flawless sleep, focus on winding down in a way that feels calm. That could mean putting your phone away earlier, dimming the lights, or playing quiet music before bed. You might try a cup of herbal tea, or reading for a few minutes to help your mind slow down.

Make Space for Short, Daily Check-Ins

Life during perimenopause can feel full—responsibilities at work, family demands, and changes in your body. It’s easy to keep moving through the day without stopping to notice how you actually feel.

Try setting aside one minute each day for a quick check-in. You don’t have to write anything down or analyze the results. Just ask yourself:

• How do I feel right now?
• What helped today?
• What felt off?

These tiny moments of awareness can help you spot patterns. Maybe you feel more steady after a morning walk, or less anxious on days when you eat a real lunch instead of skipping it. This isn’t about tracking or judging—it’s just about noticing.

All in all, you don’t need to start from scratch to feel supported in perimenopause. Small shifts—like building balanced meals, moving your body with care, winding down before bed, or checking in with yourself—can make a meaningful difference over time.

Start with one idea. Let it settle into your routine. If it feels helpful, keep it. If not, try something else. The most supportive habits are the ones that feel manageable and personal.