Mum’s in perimenopause. The kids are in puberty. Here’s how to survive the hormonal chaos
Three in four perimenopausal women are also raising children. So what happens when mum’s hormonal changes collide with the already wild ride of parenting?
There’s already a lot going on under the average family roof. School. Work. Sport. Dinner. Homework. Then, throw perimenopause into the mix.
For many mums, the hormonal changes of perimenopause arrive right when family life is at its busiest and, in some households, at exactly the same time their kids are entering puberty.
New Blackmores national research reveals that 75% of perimenopausal women are raising children, creating a unique household dynamic where mums are navigating perimenopause at the exact same time their teenagers are experiencing hormonal shifts.
And while perimenopause is often treated as something happening to an individual woman, the reality is that changes to mood, energy and patience don’t necessarily happen in isolation. When you’re also a mum, they can become part of the wider family dynamic.
So how do you look after yourself while still looking after everyone else? We asked Belinda Reynolds, Head of Naturopathic Education & Advisory Services at Blackmores, for her practical advice on navigating perimenopause in the thick of family life.
Tips for managing perimenopause symptoms
What are some practical ways mums can manage common perimenopause symptoms while juggling the demands of family life?
- The Mediterranean-style Diet is a great start – it focuses on real food, lots of vegetables and fruits and wholegrains, nuts, seeds, legumes, protein (e.g. fish) and good fats. This type of diet can be considered anti-inflammatory and is great for your health long-term. The best tip is to be prepared and stock the fridge and cupboard with healthy snacks so it doesn’t feel overwhelming to think of something healthy.
- Don’t overwhelm yourself thinking every exercise session needs to be a particular length of time or really high intensity – if you only have a short amount of time, that’s Ok, moving a little is better than nothing! I always found there’s some great yoga and Pilates or ab workouts online that you can do from the comfort of your home, wearing whatever you’re comfortable in if it’s too hard to get out on certain days.
- Have 10-15 minutes of uninterrupted daily rest or deep breathing to calm your nervous system and prevent burnout. Find little things that you enjoy doing that can brighten your mood.
Yes, mums are allowed to put themselves on the list
How can mums prioritise their own wellbeing during perimenopause when they’re busy looking after everyone else?
- Carve Out Micro-Breaks – Block 10-15 minutes daily for non-negotiable downtime – whether a solo walk, meditation, or quiet sitting. Could be a little coffee with a friend
- Remind yourself that you’re better able to care for your family if you’re also caring for yourself. They also want to see you happy – and that can help to remove any guilt about taking that time for yourself.
Talk about what’s happening at home
How can mums help their family understand what they’re experiencing and navigate changes in mood, energy and patience at home?
Husbands/partners are often open to being educated as well. If they understand what it is you’re going through, they will be better equipped to understand when you say that you’re having a rough day. When stress is high, and you’re going through periods of irritability and overwhelm, it can lead to tensions in a relationship if it’s taken personally. Therefore, an open discussion and pointing partners to great information can go a long way in helping you navigate the journey together.
To support mums and families through this transition, Blackmores has launched an evidence-based digital Women’s Health Hub alongside two new targeted formulations: Peri & Menopause Balance and Post Menopause Wellness, designed to support women through different stages of their menopause journey.
