Spring is nature’s reset button. It’s a time of renewal and growth. As the world awakens from winter's slumber, spring offers us the perfect opportunity to refresh, renew, and reimagine 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.

fresh leaves in the early spring to remind us of growth and renewal

1. Detox Your Pantry and Plate 🥗

Spring is nature's reset button. 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.
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. Anti-inflammatory foods are foods with just one ingredient, aren’t processed and 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! Spring into 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
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.

A woman in a ravine with sunlight and trees walking

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.
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.
Consider blackout curtains and white noise machines to improve sleep quality

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.

Birdseye view of an open hand with supplements for menopause

5. Emotional and Social Renewal 💖

Spring is about growth and connection:

Journaling is an effective way to declutter emotional baggage and stuck energy
Reconnect with supportive friends and communities
Explore new forms of stress management (meditation, art therapy, gentle movement)
Practice self-compassion and celebrate your body's wisdom

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.

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.

A woman in perimenopause with flowers feeling light and free in the springtime.

FREE DOWNLOADABLE HORMONE SUPPORTING GROCERY GUIDE

+3 Day Sample Meal Plan!

Discover the best foods you need to be eating regularly. Learn why they matter and how to incorporate them into your weekly diet. I’ve also included a simple, 3-Day Sample Meal Plan to make implementation so easy!

5 Ways to Spring Clean Your Menopause Habits