Body Wisdom: Listening to Your Changing Body in Midlife

As we transition into midlife, especially during perimenopause, our body undergoes profound changes. Hormonal fluctuations can bring a range of symptoms, from hot flushes and night sweats to weight and body composition changes, mood swings, and shifts in energy levels. It’s easy to feel disconnected from your body during this time, particularly when these changes feel unexpected or out of your control. 

However, this stage of life can also be an invitation to deepen our connection with our bodies, learning to listen to its signals with mindfulness, compassion, and trust.

Honouring Your Body’s Signals 

Many of us are conditioned to push through discomfort, ignore subtle signals in our body and soul and prioritise everyone else’s needs above our own. Especially if we are still busy doing all of the things we have to do in our lives, continuing to work in demanding roles, or raising a family, or looking after ageing parents. 

 Perimenopause, however, asks us to slow down and listen. As your body shifts, it communicates important information about what it needs—whether it’s rest, nourishment, movement, or a change in routine. Tuning into your bodies signals can help you navigate this transition with greater ease and grace.

Mindful Awareness of Your Body’s Messages

Mindfulness is a powerful tool for navigating midlife, because it offers a way to reconnect with your body and all of its wisdom. By practising mindful awareness, you can start to tune in to how your body feels throughout the day, recognising the subtle shifts that may indicate you need something different. Are you feeling more fatigued than usual? Perhaps your body is asking for more rest, more water or a shift in your exercise routine. Are you experiencing mood swings? This could be a sign that your body is craving balance, whether through nourishment, reducing stress, or seeking emotional support.

Mindfulness doesn’t mean obsessively tracking every symptom, but rather cultivating a gentle curiosity about how your body feels at any given moment. It’s about noticing without judgement and responding with care. 

To become more mindful during the day, you could try a simple daily body scan — taking a few minutes to check in with how your body feels from head to toe. This practice can help you become more attuned to your body’s needs, reflect on how you can meet this need and respond with care.

Intuitive Movement: Listening to Your Body’s Desire for Motion

During perimenopause, many of us experience changes in energy levels, weight gain, muscles and joints, and flexibility. While these shifts can be frustrating, they also present an opportunity to engage in intuitive movement—exercising in a way that feels good to your body rather than adhering to rigid workout routines. 

For me personally, exercise is one of the key things that has helped me regulate my mood and manage energy levels. Some days I go for a trail run or brisk walks, other days I don’t feel up to that so I might do some Yoga or Pilates instead. Other days I don’t do anything.

Intuitive movement is about listening to your body’s natural rhythms and responding with the type of movement that feels nourishing in the moment.

The key is to let go of any expectations about what your exercise “should” look like and instead focus on how movement feels in your body.

Exercise during perimenopause and menopause is especially important for maintaining bone density, cardiovascular health, and mental well-being, but it’s equally important to honour what feels right for your body at any given moment. 

By tuning into your body more, you can choose movement that supports your physical and emotional health, fostering a deeper connection with yourself in the process.

Nourishing Your Body with the Right Foods

As hormonal changes affect metabolism, digestion, and even the way your body stores fat, many women find that their dietary needs shift during Perimenopause and Menopause. 

This is where body wisdom comes into play: rather than following restrictive diets, perimenopause invites you to nourish your body intuitively, giving it the foods it craves to feel balanced and energised.

Listening to your body’s hunger cues and paying attention to how different foods make you feel is crucial. You may notice that certain foods cause discomfort, inflammation, or energy crashes, while others leave you feeling satisfied and revitalised. For example, in perimenopause we can often benefit from incorporating more plant-based foods, lean proteins, and healthy fats into our diets, while reducing processed sugars and refined carbs that might exacerbate mood swings and fatigue.

Hydration is equally important. As your body transitions through perimenopause, it becomes more prone to dehydration, which can exacerbate symptoms like dry skin, headaches, and fatigue. Drink plenty of water throughout the day and listen to your body’s thirst signals, which can diminish as we age, making adjustments as needed.

Incorporating foods rich in phytoestrogens, like flaxseeds, soy, and certain legumes, can also support hormonal balance. Additionally, calcium and vitamin D are vital for maintaining bone health during this time, so ensuring you get adequate amounts through diet or supplements is crucial.

Cultivating a Body-Positive Mindset

Perhaps one of the most profound shifts you can make during perimenopause is embracing a body-acceptance mindset. In a society that often celebrates youth and external appearance, the myriad of changes that come with midlife and menopause can feel like a loss. 

However, what if we were to flip the script  on this and instead view midlife as a time to redefine how we view our bodies and to cultivate a sense of appreciation for all it has carried you through and continues to. 

Body positivity is about accepting and loving your body as it is right now, rather than wishing it were different. It’s about recognising the strength, resilience, and wisdom that comes with getting older. 

Rather than focusing on the physical symptoms or challenges that might feel unfamiliar or unwanted, try shifting your perspective to one of gratitude—for the body that has supported you, for the lessons you’ve learned, and for the potential to grow stronger and more connected with yourself during this new chapter. 

The only way out is through!

One way to cultivate body positivity is through affirmations or mindful self-compassion practices. When negative thoughts about your body arise, gently redirect them by affirming the beauty and power of your body in all its phases. Celebrate what your body can do and how it supports you each day, regardless of how it looks or how it’s changing.

Embracing Change 

The transition through perimenopause doesn’t have to be a battle against your body and mind. By learning to listen to its signals with mindfulness, practising intuitive movement, nourishing it with the right foods, and cultivating a body-positive mindset, you can navigate this life stage feeling more nourished, empowered and peaceful.

Your body’s wisdom is vast, and by tuning into it, you open the door to a deeper connection with yourself during this transformative phase. Instead of seeing perimenopause as a time of loss or discomfort, embrace it as an opportunity to learn more about what your body needs and how to nurture it with compassion and intention. 

Through this journey, you can come to see your body as a source of strength, wisdom, and empowerment, guiding you toward a more mindful and fulfilling midlife.

Tuning in and connecting to the wisdom of your mind, body and soul are key aspects of my 1:1 Breathwork Coaching program with women navigating midlife and perimenopause.

If you would like to experience Core Clearing Breathwork or are looking for some 1:1 support to navigate this phase, the first step is to book a complimentary Breathwork clarity call with me via the link below.