Why “Just Deal With It” Is the Worst Advice for Perimenopause (and What You Should Do Instead)

“Just deal with it.” How many times have we heard that advice when talking about perimenopause symptoms? Whether it’s the night sweats, the unpredictable mood swings, or that feeling of losing control over your own body, the expectation to simply endure it is, frankly, bad advice. Let’s be honest: if your car started making a weird noise, you wouldn’t just keep driving it and hope it goes away. You’d take it to the mechanic because ignoring it can lead to bigger problems. So, why is it okay to ignore the red flags your body is sending?

Why “Just Deal With It” Is Harmful

Perimenopause is a natural transition, but the symptoms many women experience are far from “just part of aging.” These include fatigue, brain fog, weight gain, and changes in skin and hair, as well as emotional symptoms like anxiety and irritability. These aren’t trivial annoyances; they’re signals that your body is changing and needs support.

Research shows that hormone fluctuations during perimenopause impact nearly every system in your body. Estrogen and progesterone don’t just regulate reproduction—they influence brain function, cardiovascular health, bone density, and metabolism. Simply enduring the symptoms without action can lead to long-term issues like increased risk for osteoporosis, cardiovascular disease, and metabolic syndrome.

What’s Really Going On in Perimenopause

During perimenopause, your estrogen and progesterone levels become erratic as the ovaries prepare to cease regular function. This fluctuation in hormones is why many women experience hot flashes, night sweats, and mood changes. Estrogen also affects serotonin and dopamine, neurotransmitters responsible for mood regulation. This is why anxiety and depression are common during this phase.

But here’s the thing: these symptoms aren’t inevitable, and they don’t have to be debilitating. There are ways to address the underlying causes and bring your body back into balance.

Taking Control: Practical Steps to Support Your Body

1. Optimize Your Nutrition
   Eating nutrient-dense, whole foods is the foundation for balancing hormones. Focus on foods rich in healthy fats (like avocados, olive oil, and fatty fish), which are essential for hormone production. Fiber-rich foods like vegetables and whole grains can help detox excess estrogen, while protein supports muscle mass and stabilizes blood sugar. Balancing blood sugar is crucial since fluctuating insulin levels can worsen hormone imbalances, leading to more intense symptoms.

2. Support Liver Detoxification
   Your liver plays a huge role in metabolizing hormones. If it's sluggish, excess estrogen can build up in the body, exacerbating symptoms like bloating and mood swings. Incorporating cruciferous vegetables (like broccoli and kale), leafy greens, and foods rich in antioxidants can support liver health. Additionally, drinking plenty of water and avoiding alcohol and processed foods can give your liver the support it needs.

3. Manage Stress
   Stress management is non-negotiable during perimenopause. High cortisol levels (the stress hormone) interfere with hormone balance and can lead to weight gain, sleep disturbances, and fatigue. Practices like yoga, meditation, and even regular, mindful breathing can lower cortisol levels and support overall hormone health.

4. Strength Training for Hormone Health
   Incorporating strength training can be a game-changer for managing perimenopausal symptoms. Not only does it build muscle and improve metabolism, but strength training also helps maintain bone density, which can decline as estrogen levels drop. Aim for 3-4 sessions per week that incorporate both resistance training and weight-bearing exercises to build muscle and support your bones.

The Better Way: Taking Charge of Your Health

Instead of pushing through and hoping things will get better, consider a more proactive approach. Understanding your unique hormone profile through lab work can provide insights into exactly what's happening in your body. Once you have this information, you can address imbalances head-on with targeted nutrition, supplements, and lifestyle changes.

If you’re ready to stop “just dealing with it” and take control of your health, I invite you to work with me one-on-one. My 12-week personalized program includes a thorough review of lab tests, in-depth assessments, and customized nutrition and fitness plans to help you navigate perimenopause with confidence. Contact me to claim one of the spots available this month, and let’s take the first step toward a healthier, happier you.