Healthy Aging Starts in Perimenopause

Menopause |
5 min read

Published

September 04, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Although we can’t prevent aging, we do have some control over how we age, and what the experience will be like. Healthy aging is about incorporating activities that help maintain physical, mental, and social well-being through things like lifestyle choices and preventive care.¹

Perimenopause is a great time to start building positive habits that are meant to support your health and wellness way into the future. Here we’ll explore what healthy aging for women looks like during perimenopause and beyond, and what steps you can take today to support your longer-term health.

Is Healthy Aging Possible After Perimenopause?

If you are navigating the menopause transition, everything may suddenly feel different.

You may find that you’re tossing and turning more at night, struggle to stay patient with your loved ones, or wonder why it feels harder to maintain a healthy weight.

These are common perimenopause symptoms that women experience in their 40s and 50s.² Fluctuating hormones—especially estrogen and progesterone—can negatively impact metabolism, bone health, sleep, and even mood.³

Developing healthy habits now may help you manage some menopause symptoms down the line, while positively influencing your health as you age.

Healthy Aging Habits That Can Support Perimenopause Wellness

Starting small with simple lifestyle changes can have a big impact on your health—now and for years to come.

Pay Attention to Your Overall Nutrition

It may be tempting to only focus on calorie intake during perimenopause, but that’s just one part of the puzzle. As your metabolism changes, it becomes essential to look at the quality of calories you consume, to support optimal health.⁴

Experts recommend the following menopause diet tips for improved energy, immunity, and weight management:^5,6,7,8

Lean proteins. You should try to include a lean protein source to your meals to help keep you full and satisfied, as well as to help preserve your bone and muscle mass. Aim for 20 to 30 grams of protein per meal. This could come from sources such as chicken, turkey, fish, eggs, Greek yogurt, or other low-fat, high-protein sources.
High fiber. Consuming foods containing fiber may help to improve digestion and lower your risk for certain chronic diseases, like heart disease and colorectal cancer. Some research even suggests that high fiber intake may be connected to a reduction in certain menopause symptoms in postmenopausal women. High-fiber foods include whole grains, such as oats and brown rice, fruits, such as raspberries and avocados, vegetables, beans and legumes, and nuts and seeds.
Healthy fats. Foods rich in healthy fats—such as monounsaturated and polyunsaturated fats—not only help your body use certain vitamins properly but may also lower your risk of heart disease. Foods high in these types of fat include fatty fish, nuts, seeds, and nut oils, avocados and avocado oil, and olives and olive oil. Do your best to minimize your intake of saturated fats from things like red meats, baked goods, and palm or coconut oil.

Do Your Best to Build Muscle and Stay Active

Women lose between 3% and 8% of muscle mass each decade after the age of 30.^9,10 Fortunately, you can take steps to preserve—and even build—muscle for strength and injury prevention.

Cardio exercise is essential for heart health, but incorporating strength training two to four days per week into your routine can help build muscle and preserve bone mass.^11,12 This is important for preventing osteoporosis (bone loss) and sarcopenia (muscle loss), both of which are associated with an increased risk of falls later in life.¹³ You may choose to start with exercises that utilize your own body weight, and then you can add resistance bands and weights as your strength increases. Eating plenty of protein will help to build and preserve strength gains as you age, too.¹⁴

Additionally, frequent exercise has been linked to improved brain health, with even short bursts of activity having been shown to be associated with improvements in memory and thinking.¹⁵ Exercise may also help to improve sleep, boost mental health, and reduce your risk for chronic diseases, such as heart disease and diabetes.¹⁶

Try to Stay Social

Humans are social by nature. It’s tempting to dismiss the importance of having a healthy social life as you age, but experts say both the quantity and quality of relationships matter in staying well through menopause and beyond.¹⁷ Maintaining stable, supportive relationships has been linked to a lower risk for chronic diseases and improved mental health as we age.¹⁸

If you’re looking for ways to connect with others, consider any of the following:¹⁹

Neighborhood gatherings
Other parents at schools and extracurricular activities
Workplaces
Religious or spiritual gathering places
Parks
Support groups

Do Your Best to Manage Stress

Long-term, high stress levels are associated with increased risks for high blood pressure and mental health disorders such as depression and anxiety.²⁰

To manage stress, consider using the following tactics: ²¹

Do your best to avoid or minimize scrolling. News and social media can often fuel feelings of worry.
Relax with meditation, spending time in nature, journaling, or reading a book.
Laugh, socialize, and connect with others.
Exercise regularly.
Get enough sleep (seven or more hours per night for most adults).

Practice Preventive Care

Always remember to follow your healthcare provider’s recommendations for regular health checkups, vaccines, screenings, and disease management.²² Prioritizing preventive care may help to address small health issues before they become big ones and help you stay well as you age.

Healthy Aging for Women Starts with Supporting Perimenopause Health

Healthy aging is a lifelong process, and the best time to start is now. Small changes can add up, allowing you to stay active and independent with age.