Perimenopause and Lifestyle Medicine: A Window of Opportunity

Perimenopause encompasses the transitional years preceding menopause (the final menstrual period), and is marked by hormonal fluctuations and associated biological, psychosocial, and lifestyle changes that can negatively affect health. The hormonal fluctuations and irregular ovulation can cause vasomotor symptoms (i.e., hot flashes, night sweats), sleep disturbances, mood and cognition issues, and increased risk of visceral adiposity. In combination, these changes can contribute to increased risk of physical and mental health conditions. Evidence-based lifestyle interventions can mitigate menopausal symptoms and reduce risk of chronic disease across the lifespan. Given that lifestyle interventions present a promising but underutilized nonpharmacological support for midlife women, this review synthesizes the current literature on the role of five lifestyle medicine pillars (nutrition, physical activity, social connection, sleep, stress management) in reducing symptoms and improving quality of life for perimenopausal women. The midlife transition is a critical window for intervention, and lifestyle intervention has the potential to reduce disease risk factors and promote well-being for perimenopausal women.