Perimenopause, Mental Health and Your Heart

Perimenopause can affect more than just your hormones. Your emotional and mental health also can change during this time.

Research shows that about 1 in 3 women have symptoms of depression or anxiety that may require medical attention. Poor sleep, ongoing stress and memory issues such as “brain fog” can make these symptoms even more difficult to manage. So can the physical changes of menopause.

Many women also face added responsibilities during midlife, such as caring for children or grandchildren, aging parents or other family members. Financial pressures and other life stressors can take a toll too.

Together, these challenges can make it harder to stay physically active, eat a heart-healthy diet and prioritize self-care.

Six healthy ways to support my mental health and manage stress

Taking steps to reduce stress and support your mental well-being may help improve your overall health and protect your heart.

1. Stay Active
   Create a daily routine that includes regular physical activity. Moving your body can boost mood, improve energy levels, reduce stress and help you sleep better.
2. Eat for Your Heart and Mind
   Choose balanced meals with plenty of vegetables, fruits, whole grains, and plant-based and lean proteins. Limiting excess caffeine, added sugar and highly processed foods may also help support mood and energy levels.
3. Make Time to Recharge
   Take mini breaks from daily responsibilities to reset. Try taking a short walk, stretching, playing with your dog or connecting with a loved one. Also, enjoy hobbies, spend time outdoors or engage in activities that help you relax and recharge.
4. Connect with Others
   Seek support from family, friends, community groups or trusted healthcare professionals to help reduce feelings of stress and isolation.
5. Prioritize Sleep
   Aim for at least seven hours of quality sleep each night. Good sleep supports both emotional well-being and heart health.
6. Practice Mindfulness or Meditation
   Try meditation, deep breathing and other relaxation techniques to help lower stress, reduce anxiety and support healthy blood pressure levels.