5 Ways to Spring Clean Your Menopause Habits

Spring is nature’s reset button. I know that spring hasn’t totally ‘bloomed’ yet, but the sun is starting to shine longer. As the world wakes from winter's hibernation, spring offers us the perfect opportunity to refresh, renew, and reinvigorate our approach to health during perimenopause. Just as we clear out our closets and freshen up our living spaces as the weather changes, it's time to spring clean our wellness routine and embrace a more vibrant, balanced approach to midlife. Let’s dive into a few suggestion to get you feeling ‘fresh’ for this new season.

1. Detox Your Pantry and Plate 🥗

Take this opportunity to:

• Clear out processed foods and inflammatory ingredients. Things like processed deli meats, commercial bakery items, anything using white sugar or white flour and seed oils like corn or canola oil. Do an edit and decide if you really need those items in your kitchen now that fresh produce is popping up in grocery stores.

• Introduce more seasonal, colourful produce. This in-season produce guide is a great place to start.

• Focus on anti-inflammatory foods that support hormonal balance. I like to think of anti-inflammatory foods as foods that are only one ingredient. Make sure that they are high in fibre, omega-3 fatty acids, polyphenols (plant chemicals) and micronutrients.

Try this: Farmer’s Markets are making their way back! Hit one up to discover fresh, local and seasonal produce that can naturally support your body. Use my Meals for Menopause Guidebook to help you jumpstart your spring pantry and plate detox!

2. Revitalize Your Movement Routine 🌱

Winter hibernation ends now! As women, our bodies naturally want to move more in spring. Consider a movement practice that:

• Combines strength training to support bone density. Start small and work your way up

• Incorporates gentle, cortisol-friendly exercises like weighted vest walking, yoga and Pilates

• Explore the outdoors with family and friends. Nature brings joy and connection and stress relief

• Prioritizes consistency over intensity

Try this: Challenge yourself to try one new form of movement each week. Whether it's a nature walk, a dance class, or a pickleball game, find what makes your body feel alive and energized.

3. Create a Seasonal Sleep Sanctuary 😴

As daylight increases, it's time to optimize your sleep environment:

• Your evening routine starts in the morning. Get outside early in the day and allow sunlight/daylight into your eyes. This resets your circadian rhythm.

• Establish a consistent sleep-wake cycle. Be firm about your bedtime.

• Crack open the window at night and practice an evening wind-down ritual. I like to keep my lights low, take my magnesium, turn my phone off, and sometimes put my legs up a wall. Anything that signifies to your nervous system that it’s time for bed.

Try this: Start a journal with your menopause symptoms. Use it to track your sleep patterns and other menopause symptoms. This will not only help you note how seasonal changes impact your rest during perimenopause but will give you clarity if/when seeking medical help.

4. Mindful Supplement Spring Cleaning 💊

Review and refresh your supplement routine:

• Consult with a healthcare provider about current hormonal needs

• Consider seasonal supplements that support:

  • Vitamin D (especially after winter months)

  • Omega-3s

  • Adaptogenic herbs for stress management

  • Magnesium for sleep and muscle recovery

Remember: your nutritional needs evolve. What worked last year might need adjustment now.

5. Emotional and Social Renewal 💖

Spring is about growth and connection:

• Journaling is an effective way to declutter emotional baggage and stuck energy. If you are new to this practice - I totally get it. I still resist it but it’s very effective!

• Reconnect with supportive friends and communities. Book a dog walk with a friend, a dinner out with a family member or something educational or entertaining.

• Explore new forms of stress management (meditation, art therapy, gentle movement). Midlife is a wonderful time to embrace new skills and habits.

• Practice self-compassion and celebrate your body's wisdom

Try this: Create a "Dopamine Menu" – simple activities that light you up and support your mental well-being during this transformative time.

Final Thoughts

Perimenopause isn't a challenge to overcome – it's a profound journey of transformation. These spring cleaning habits aren't about drastic changes, but gentle, intentional shifts that honour your body's unique wisdom.

Embrace this season of renewal. You're not just surviving midlife; you're thriving in it. And if you feel like you aren’t, reach out to me and let’s troubleshoot what isn’t working for you.

It’s time for us to start seeing menopause as an opportunity rather than something that should be shameful or hidden. The minute I started to embrace this transition and all its possibilities a new freedom started to emerge.

Let’s keep the conversation going! I’d love to hear about your experiences or answer any questions you have about navigating menopause.

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