Feeling Bloated, Snappy and Exhausted - Let’s Fix it!
If you’ve been feeling bloated by mid-afternoon, snapping at people you actually love, gaining weight without changing a thing, waking up at 2 a.m. for absolutely no reason, or just feeling… off—welcome to the club no one asked to join: perimenopause and menopause.
There’s nothing “wrong” with you.
Your body is shifting, your hormones are recalibrating, and you’re trying to hold life together while living in a body that suddenly doesn’t follow the rules it used to.
And as a nurse practitioner who talks to women daily, I can tell you this: you are not alone, and you are not crazy.
Yes, hormones might need checking.
But many times, our habits are quietly running the show.
Here are six simple, doable habits that actually support your hormones and help you feel more grounded, calm, and in control—no matter what stage of womanhood you’re in.
1. A Simple Morning Routine to Set Your Hormones Up for the Day
Your morning doesn’t need to look like a wellness retreat. It just needs a little structure.
Try this:
Drink water before your coffee
Step outside for a minute—real light tells your brain what time it is
Move your body lightly
These tiny cues help regulate cortisol, which means fewer sudden mood swings and more stable energy.
2. Make Protein Your Best Friend
Up-and-down blood sugar is one of the biggest contributors to irritability, cravings, weight gain, and that “puffy” feeling.
Aiming for 25–30 grams of protein at breakfast helps:
Reduce bloating
Keep energy steady
Support metabolism when hormones shift
Calm that mid-morning “why am I so irritated?” feeling
3. Rest Without Feeling Guilty
Women in perimenopause and menopause often feel like their bodies are more “fragile” under stress—and that’s because they are.
A few minutes of stillness:
Lowers cortisol
Supports better sleep
Helps digestion
Reduces irritability
Gives your brain a breather from being “on” all the time
This is not laziness. It’s how your nervous system resets. Take 10 deep breaths.
4. Go to Bed Earlier (Even If You Don’t Want To)
Sleep gets trickier as estrogen and progesterone shift.
Waking at 2–3 a.m. is common, but an earlier bedtime helps.
Even 20–30 minutes earlier can:
Calm night-time cortisol
Reduce cravings
Support weight balance
Improve mood
Help with hot flashes
Make mornings less chaotic
Your body does a lot of repair at night. Give it the time. Avoid the Netflix show binge trap.
5. Create Something Every Day — Especially in the Garden
Creative outlets do more for hormones than we give them credit for. But gardening? That’s next-level.
Gardening helps:
Lower stress hormones
Improve sleep
Increase serotonin naturally (yes—soil microbes!)
Reduce bloating by getting you moving gently
Boost your mood
Give you a sense of accomplishment when other areas feel chaotic
Plus, flowers don’t ask for perfection.
6. Move Your Body in a Way That Supports Hormone Changes
Perimenopause and menopause do not respond well to punishment-style fitness.
You don’t need to exhaust yourself to feel better.
Your hormones love:
Strength training 2–3x/week to support metabolism and bone health
Walking—the most underrated stress-reducing tool
Light cardio that boosts your mood without draining you
Movement helps every symptom: bloating, sleep problems, weight changes, anxiety, irritability, all of it. It’s a must do!
You deserve to feel steady, strong, and like yourself again.
Your body is not working against you—it’s asking for support. These habits are small, realistic, and make a real difference.
And if you ever want a moment of calm and creativity delivered in the middle of your busy week… I know a flower farm that can help with that.