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10 Perimenopause Tips I Wish I had Known Sooner.
10 Perimenopausal tips I wish I had known sooner.
Publication:
YouTube Video
Author:
Dr Mary Claire Haver
Date:
2025
Article Summary
Right, if you haven't come across Dr Mary Claire Haver yet, where have you been? She's a board-certified OB-GYN who actually went through menopause herself — so she's talking from both the medical textbook AND lived experience. This short video is a cracking little round-up of the things she wishes she'd known sooner during perimenopause. Honestly, some of these are so straightforward you'll wonder why nobody told you earlier.
The big theme running through all ten tips is inflammation. It turns out inflammation is the root cause of a lot of what makes perimenopause so miserable — the fatigue, the joint aches, the brain fog, the mood wobbles. The good news is that most of her tips are about tackling inflammation head-on, and a lot of them don't cost a penny.
She kicks off with anti-inflammatory nutrition — basically, eating in a way that calms your body down rather than winding it up. Paired with that is intermittent fasting, which she rates highly for keeping inflammation in check (though it's not for everyone, so have a chat with your GP first).
Then she moves into supplements: magnesium (genuinely underrated — it helps with sleep, anxiety, and muscle cramps), Vitamin D (most in the UK are deficient, full stop), and Omega-3 fatty acids (think oily fish or a decent supplement).
The second half of her tips is just as good. Lubrication for intimacy — she's refreshingly matter-of-fact about it, because vaginal dryness is real and you shouldn't have to suffer in silence. Sleep hygiene gets a mention too, because poor sleep makes every other symptom ten times worse. Boundaries come next — protecting your energy and saying no without guilt. Then exercise, specifically a mix of aerobic and resistance training (the latter being brilliant for bone density). And finally, self-care — which isn't bubble baths and scented candles, but genuinely protecting your mental and physical health.
Ten tips, all practical, all backed by proper medical knowledge. Bookmark this one.
A friendly reminder: I'm sharing what I've learned, not prescribing what you should do. Always chat with your GP about what's right for your unique situation!
NUTRITION & INFLAMMATION
- Cut back on processed foods, sugar, and alcohol — these fuel inflammation. Swap in oily fish, leafy greens, berries, and olive oil where you can.
- Consider intermittent fasting (a simple 12–16 hour overnight fast is a good starting point) — but check with your GP first, especially if you have any blood sugar concerns.
SUPPLEMENTS TO CONSIDER
- Magnesium glycinate or citrate — supports sleep, reduces anxiety, and eases muscle cramps. Many women are deficient without knowing it.
- Vitamin D — get your levels tested by your GP, then supplement accordingly. Most UK adults are low, particularly in winter.
- Omega-3 fatty acids — either through oily fish (salmon, mackerel, sardines) 2–3 times a week, or a quality fish oil supplement.
INTIMATE HEALTH
- Don't suffer through vaginal dryness. Ask your GP about vaginal moisturisers, lubricants, or localised oestrogen — all are safe and effective options.
SLEEP
- Keep a consistent bedtime and wake time — even at weekends.
- No screens for 30 minutes before bed. The bedroom is for sleep (and intimacy), not doom-scrolling.
- Keep the room cool — useful if night sweats are a problem.
BOUNDARIES
- Take an honest look at where your energy is going. What can you say no to? Your stress levels directly impact your symptoms.
- Protecting your time and energy is not selfish — it's medical.
EXERCISE
- Aim for a mix of aerobic exercise (walking, swimming, cycling) AND resistance/weight training at least twice a week.
- Resistance training is particularly important for bone density and muscle mass, both of which decline during menopause.
SELF-CARE
- This isn't optional. Whether it's a walk, time with friends, a hobby, or simply doing nothing — schedule it in like an appointment.
