Luckily, there’s an app for that!

Here are the 6 best mindfulness apps that can help you manage stress during perimenopause — whether you’ve got 30 seconds, 10 minutes, or a full meditation break.

1. Headspace — Best for Beginners

Why we love it:
Headspace is welcoming and gentle — perfect if you’re new to mindfulness or meditation. Its guided meditations are easy to follow, warm in tone, and structured in short, manageable sessions.

Standout features:

• Bite-sized meditations (3–10 minutes)
• Sleepcasts and relaxing soundscapes
• Stress, anxiety, and focus programs

Best for: Beginners or anyone who wants gentle, structured support.

2. Calm — Best for Sleep and Stress Relief

Why we love it:
Calm combines mindfulness with sleep support — helpful if stress shows up at night. It’s rich in resources like guided sessions, calming music, and bedtime stories read by soothing voices.

Standout features:

• Sleep stories and ambient sounds
• Daily Calm guided meditation
• Breathwork and soothing music

Best for: Women experiencing stress-related sleep issues — especially common in perimenopause.

3. Insight Timer — Best Free Resource + Community

Why we love it:
Insight Timer offers thousands of free meditations and a global community vibe. You can choose practices by length, theme, or teacher (including HPM’s very own Stephanie) — from quick breathing exercises to deeper mindfulness journeys like Yoga Nidra.

Standout features:

• 100,000+ free meditations
• Live group events & community groups
• Timer mode with custom bells
• This app features our very own resident Mindfulness Teacher – Stephanie!

Best for: Free, flexible, and varied mindfulness experiences.

4. Balance — Best for Personalised Mindfulness Journeys

Why we love it:
Balance adapts to your needs with an onboarding quiz that shapes your meditation path. Over time, suggestions evolve with your feedback — like a personalised mindfulness coach.

Standout features:

• Personalised meditation tracks
• Progress tracking
• Calm-focused courses

Best for: Those who want guidance that feels like it gets them.

5. Oak — Best Minimalist Mindfulness App

Why we love it:
Oak keeps things simple and distraction-free. If you prefer minimal visuals with no frills — just deep breathing and meditation — Oak delivers exactly that.

Standout features:

• Simple guided breathing
• Custom meditation timer
• Deep breathing exercises

Best for: Minimalists and anyone who finds busy apps overwhelming.

6. The Mindfulness App — Best for Daily Consistency

Why we love it:
With reminders and a daily mediation plan, this app helps make mindfulness a daily habit. It’s flexible for beginners and experienced users alike.

Standout features:

• 5- to 30-minute sessions
• Daily reminders
• Personal meditation plans

Best for: Building steady stress management practices.

How Mindfulness Helps During Perimenopause

Mindfulness isn’t just “a trend.” Research shows that regular practice can:

• Lower stress hormones like cortisol
• Improve emotional regulation
• Reduce anxiety and emotional reactivity
• Support sleep quality
• Strengthen nervous system resilience

For women in perimenopause — where stress often feels amplified — these tools can be a lifeline. Even a few minutes a day feels grounding, supportive, and empowering.

Tips for Using Mindfulness Apps Effectively

Start small: 3–5 minutes daily can make a big difference.
Set a time: Pair it with a daily ritual (like morning coffee or before bed).
Be consistent, not perfect: Some days will feel easier than others — that’s okay.
Mix & match: Try a couple of apps to see what fits your rhythm.

Final Thoughts

Stress doesn’t have to steal your joy — and managing it doesn’t need to be hard. With the right tools, you can build a mindful rhythm that nurtures your nervous system, supports your mood, and helps you navigate perimenopause with greater calm and clarity.

Have you tried any of these apps? Which one feels most you? Drop a comment below!

Between work, family, mental load, changing energy levels, disrupted sleep and fluctuating hormones, it can feel impossible to add “one more thing.” But here’s the truth: self-care isn’t optional during perimenopause — it’s foundational.

And the good news? Self-care doesn’t have to be time-consuming, expensive, or Instagram-perfect. It just needs to be intentional, consistent, and realistic for your life right now.

Why Self-Care Is So Important During Perimenopause

Perimenopause is a time of profound hormonal transition. As oestrogen and progesterone fluctuate, many women experience:

• Increased stress sensitivity
• Anxiety or low mood
• Poor sleep or night waking
• Fatigue and brain fog
• Weight changes and blood sugar swings
• Reduced stress resilience

When stress remains high and recovery is low, the nervous system stays stuck in “fight or flight.” Over time, this can worsen symptoms and leave you feeling depleted.

Self-care supports your nervous system, hormones, and overall resilience. It helps your body shift out of survival mode and into a state where healing, balance, and clarity are possible.

Think of self-care not as indulgence — but as daily regulation for your body and mind.

Reframing Self-Care: Small Actions, Big Impact

Self-care doesn’t mean hour-long baths or daily yoga retreats (though those are lovely when they happen).

For busy perimenopausal women, effective self-care looks like:

• Short, frequent nervous system resets
• Gentle habits that support energy and hormones
• Boundaries that protect your wellbeing
• Practices that fit into your existing routine

Consistency matters far more than duration.

How to Build Self-Care Into Your Daily Routine (Without Adding More Stress)

Morning: Set the Tone

Start your day by calming your nervous system before it meets the world.

Simple ideas:

• 3–5 minutes of slow breathing (long exhale)
• Step outside for morning light
• Gentle stretching or mobility
• A nourishing breakfast with protein + healthy fats

This helps stabilise cortisol, blood sugar, and mood for the day ahead.

During the Day: Micro-Moments of Care

You don’t need long breaks — you need interruptions to stress.

Try:

• Pausing for 3 deep breaths between tasks
• Eating meals away from your screen
• A short walk or stretch break
• Drinking water mindfully (not rushed)

These moments signal safety to your nervous system and prevent stress from accumulating.

Evening: Support Rest and Recovery

Evenings are key for hormone balance and sleep quality.

Helpful practices:

• Reduce stimulation an hour before bed
• Gentle stretching or yoga nidra
• A calming herbal tea – shop our range to find the perfect blend for you!
• Journaling or brain-dumping thoughts
• Dimming lights to support melatonin

Your body restores itself during rest — especially during perimenopause.

Quick Self-Care Tips for Busy Perimenopausal Women

• Start small — 5 minutes is enough
• Attach self-care to habits you already have
• Prioritise sleep over productivity
• Eat regularly to stabilise blood sugar
• Breathe slower than you think you need to
• Lower the bar — consistency beats perfection
• Remember: rest is productive

Self-Care Is an Act of Hormonal Support

When you care for yourself consistently, you’re not just “relaxing” — you’re:

• Regulating your nervous system
• Supporting adrenal health
• Improving sleep and recovery
• Reducing inflammation
• Building emotional resilience

This is especially important during perimenopause, when your body needs more support — not more pressure.

Final Thoughts

You don’t need to overhaul your life to feel better during perimenopause. You just need to meet yourself with compassion and build small, supportive rituals into the life you’re already living.

Self-care isn’t selfish.
It’s how you stay grounded, resilient, and well — for yourself and everyone who relies on you.

Start with one small thing today. Your future self will thank you.

One of the simplest and most powerful places to reduce toxic load?

Your home cleaning products.

The good news: creating a low-tox home doesn’t need to be expensive, complicated, or time-consuming.

Why Reducing Toxin Exposure Matters in Perimenopause

Perimenopause is a time of hormonal fluctuation, particularly involving oestrogen and progesterone. As these hormones shift, your body’s ability to detoxify and eliminate chemicals efficiently can be reduced.

Many conventional cleaning products contain:

• Synthetic fragrances (endocrine disruptors)
• Phthalates and parabens
• Ammonia and chlorine
• Volatile organic compounds (VOCs)

These substances can:

• Interfere with hormone signalling
• Increase inflammatory load
• Add pressure to the liver (your main detox organ)
• Trigger headaches, anxiety, and respiratory irritation

Reducing everyday chemical exposure helps lower total toxic burden, allowing your body to better manage hormonal transitions.

Our Favourite Non-Toxic Cleaning Options

Young Living Cleaning Products

We love Young Living’s cleaning range because they’re plant-based, effective, and free from harsh synthetic chemicals — making them a great choice for hormonally sensitive women.

Why we love them:

• Made with naturally derived ingredients
• No synthetic fragrances
• Powered by essential oils
• Safe for families and pets
• Highly concentrated and cost-effective

Our go-to favourites:

• Thieves® Household Cleaner – a powerful all-purpose cleaner (benches, bathrooms, floors)
• Thieves® Dish Soap – tough on grease, gentle on skin
• Thieves® Laundry Soap – low-tox and effective without heavy fragrance
• Thieves® Spray Cleaner – convenient and versatile

These products clean effectively without adding to your chemical load — a win for your hormones and your home.

Other Simple Natural Cleaning Staples (Low-Cost & Effective)

You don’t need a cupboard full of products. Some of the most effective cleaners are already in your pantry.

Bicarbonate of Soda

• Natural deodoriser
• Gentle abrasive for sinks, ovens, and bathrooms
• Helps neutralise odours

Use for:

• Scrubbing sinks and tubs
• Cleaning stovetops
• Deodorising bins and fridges

White Vinegar

• Antibacterial and antifungal
• Cuts grease and grime
• Removes mineral build-up

Use for:

• Glass and mirrors
• Kitchen benches
• Floors (diluted)

Tip: Avoid vinegar on natural stone like marble.

Essential Oils

Essential oils like lemon, eucalyptus, tea tree, and lavender can:

• Enhance cleaning power
• Provide a natural fresh scent
• Offer antimicrobial properties

Add a few drops to vinegar or bicarbonate mixes for an effective DIY cleaner.

How a Low-Tox Home Supports Perimenopausal Health

By reducing chemical exposure, you’re supporting:

• Hormonal balance
• Liver detoxification pathways
• Nervous system regulation
• Immune function
• Skin and respiratory health

This is especially important if you’re experiencing:

• Headaches or migraines
• Hormonal acne
• Fatigue or brain fog
• Heightened anxiety
• Sleep disruption

Small changes in your environment can create big shifts in how your body feels.

Quick Tips for Reducing Toxins at Home

• Swap one product at a time — no need to do it all at once
• Avoid synthetic fragrance wherever possible
• Ventilate your home when cleaning
• Keep cleaning routines simple and consistent
• Remember: “natural” doesn’t need to be complicated

Final Thoughts

Perimenopause is a powerful invitation to simplify, soften, and support your body — not overload it.

Choosing non-toxic cleaning products is a practical, empowering form of self-care that supports your hormones, your nervous system, and your long-term wellbeing.

A cleaner home shouldn’t come at the cost of your health.

Start small. One swap is enough to begin.

Between fluctuating hormones, changing energy levels, work, family commitments and decision fatigue, meal prep can feel like another chore — even though you know eating well helps you feel better.

Here’s the reframe: healthy meal prep isn’t about perfection or spending hours in the kitchen — it’s about making nourishment easier when life is busy.

When done simply, meal prep becomes one of the most supportive self-care tools during perimenopause.

Why Healthy Meal Prep Matters in Perimenopause

During perimenopause, hormonal fluctuations can affect:

• Blood sugar regulation
• Appetite and cravings
• Energy levels and fatigue
• Mood and anxiety
• Weight distribution and inflammation

When meals are skipped or inconsistent, cortisol and insulin can spike — worsening symptoms like irritability, brain fog, poor sleep, and energy crashes.

Regular, balanced meals support:

• Stable blood sugar
• Hormone balance
• Nervous system regulation
• Gut health
• Sustainable energy throughout the day

Meal prep isn’t about restriction — it’s about supporting your body through change.

Reframing Meal Prep: Keep It Simple

Meal prep doesn’t mean eating the same meal all week or cooking everything from scratch.

Instead, think:

• Prepare components, not perfection
• Reduce decisions, not enjoyment
• Support your future self

Even small preparation can make a big difference.

Step 1: Start with a Simple Plan

Before cooking, take 5–10 minutes to plan.

Ask yourself:

• What breakfasts do I enjoy and tolerate well?
• What lunches are easy and satisfying?
• What dinners can be mixed and matched?

Aim for 3–4 core meals, not a full menu overhaul.

Step 2: Focus on Balanced Building Blocks

Every meal should ideally include:

• Protein (eggs, chicken, fish, tofu, legumes)
• Healthy fats (olive oil, avocado, nuts, seeds)
• Fibre-rich carbs (vegetables, fruit, whole grains)
• Colour & variety (supports gut and hormones)

When these are prepared ahead of time, meals come together quickly.

Step 3: Prep Once, Eat Many Ways

Instead of cooking full meals, prep versatile ingredients.

Examples:

• Roast a tray of vegetables
• Cook a batch of protein (chicken, lentils, tofu, mince)
• Wash and chop salad greens
• Prepare a grain like quinoa or rice
• Make a simple dressing or sauce

These can be mixed into salads, bowls, wraps, or warm meals across the week.

Step 4: Choose a Realistic Prep Window

Meal prep doesn’t need to take hours.

Try:

• 30–45 minutes once or twice a week
• One tray bake + one protein cook
• Chopping veggies while dinner cooks

Choose a time when your energy is highest — not when you’re already depleted.

Quick Healthy Meal Prep Tips for Perimenopause

• Start with just one meal per day
• Prioritise protein at breakfast and lunch
• Keep emergency meals on hand
• Use frozen veggies and pre-washed greens
• Eat regularly — don’t wait until ravenous
• Let “good enough” be good enough

Meal Prep Is Nervous System Care Too

When food decisions are already made:

• Stress is reduced
• Blood sugar stays stable
• Cravings feel more manageable
• Energy becomes more predictable

This consistency is incredibly supportive during perimenopause — when your body is already working harder to find balance.

Final Thoughts

Healthy meal prep isn’t about control — it’s about kindness toward yourself.

It’s one of the simplest ways to support your hormones, mood, and energy during perimenopause — without adding pressure or complexity. Start small. Keep it flexible. You’re not failing — your body is changing, and it deserves support.

It’s comforting, easy to digest, naturally gluten free, and packed with ingredients that work with your changing body, not against it. Perfect for morning tea, an afternoon snack, or a gentle post-dinner treat.

Why This Is a Great Snack for Perimenopause

During perimenopause, fluctuating hormones can affect:

• Blood sugar regulation
• Energy levels
• Gut health and digestion
• Inflammation
• Cravings (especially mid-afternoon)

This banana walnut bread is designed to stabilise blood sugar, support gut health, and provide sustained energy, without the crash that often comes from refined snacks.

Key Benefits:

• Gluten free – gentler on digestion and inflammation
• Naturally sweetened with ripe bananas
• Healthy fats from walnuts
• Hormone-supportive fibre from flaxseed

Why Flaxseed Is So Powerful in Perimenopause

Flaxseed (linseed) is a true perimenopause superfood. Here are just a few reasons why we love to add this to as many of our perimenopause recipes as possible:

• Supports oestrogen metabolism through lignans
• Improves gut health and regularity
• Helps stabilise blood sugar
• Provides anti-inflammatory omega-3 fats

Adding flaxseed to snacks like this bread helps reduce hormonal highs and lows and keeps you feeling fuller for longer.

Gluten Free Banana Walnut Bread (with Flaxseed)

Ingredients

• 3 ripe bananas, mashed
• 2 eggs
• ⅓ cup olive oil or melted coconut oil
• ¼ cup maple syrup or raw honey
• 1 tsp vanilla extract
• 1 ½ cups gluten free flour (almond flour or GF blend)
• 1 tsp baking soda
• ½ tsp cinnamon
• Pinch of sea salt
• ½ cup walnuts, roughly chopped
• 2 tbsp ground flaxseed

Method

• Preheat oven to 180°C and line a loaf tin with baking paper.
• In a bowl, mash bananas and whisk in eggs, oil, sweetener, and vanilla.
• Add dry ingredients and gently fold until just combined.
• Stir through walnuts and ground flaxseed.
• Pour into loaf tin and smooth the top.
• Bake for 45–55 minutes, until golden and a skewer comes out clean.
• Cool slightly before slicing.

How to Enjoy It (Blood Sugar Friendly)

For best hormone support, pair your slice with:

• Greek or coconut yoghurt
• A handful of berries
• Nut butter
• Herbal tea or chai

This combination slows glucose release and helps prevent energy crashes — especially important during perimenopause.

Quick Perimenopause Snack Tips

• Aim for protein + fibre + healthy fats
• Avoid eating sweet snacks alone
• Keep nourishing options prepped
• Eat regularly to support cortisol balance
• Choose foods that feel grounding and satisfying

Final Thoughts

Perimenopause doesn’t mean giving up comfort foods — it means upgrading them.

This gluten free banana walnut bread with flaxseed is a beautiful example of how simple, nourishing ingredients can support your hormones, gut, and energy while still feeling like a treat.

Bake once. Nourish yourself all week.
Your body deserves it.

Especially during perimenopause, your body benefits most from gentle, grounding movement that releases tension, supports circulation, and calms the nervous system — without pushing or depleting you.

These 5 feel-good yoga poses can be done anywhere: at home, in the office, by the beach, or even in your pyjamas before bed. No mat required (though you’re welcome to use one).

Why Gentle Yoga Is So Supportive in Perimenopause

Hormonal fluctuations during perimenopause can contribute to:

• Muscle tension and joint stiffness
• Increased stress sensitivity
• Fatigue and low motivation
• Sleep disruption
• Anxiety or restlessness

Gentle yoga helps by:

• Regulating the nervous system
• Improving circulation and lymphatic flow
• Releasing stored tension
• Supporting mobility without strain
• Encouraging rest-and-digest mode

Think of yoga during this phase as nourishment, not performance.

Here are our top 5…

1. Seated Neck & Shoulder Release

Why it feels good:
Relieves tension in the neck and shoulders — common stress-holding areas.

How to do it:

• Sit comfortably with feet grounded
• Gently drop one ear toward your shoulder
• Hold for 3–5 slow breaths
• Switch sides
• Add gentle shoulder rolls if it feels good

Great for desk breaks and stress headaches.

2. Standing Forward Fold (Soft Knees)

Why it feels good:
Calms the nervous system and releases the back and hamstrings.

How to do it:

• Stand with feet hip-width apart
• Bend knees generously and fold forward
• Let head and arms hang heavy
• Breathe slowly for 5–10 breaths

Encourages circulation and grounding — perfect when feeling overwhelmed.

3. Gentle Spinal Twist (Seated or Standing)

Why it feels good:
Supports spinal mobility and digestion, which can be sluggish during perimenopause.

How to do it:

• Sit or stand tall
• Gently rotate your torso to one side
• Keep hips grounded, twist from the waist
• Hold for 5 breaths
• Repeat on the other side

Think length first, twist second — no forcing.

4. Supported Forward Fold (Restorative)

Why it feels good:
Deeply calming and grounding — ideal for evenings or emotional days.

How to do it:

• Sit and fold forward over a cushion or pillow
• Let your belly and chest rest fully
• Stay for 1–3 minutes
• Breathe slowly, extending the exhale

Signals safety to the nervous system and supports emotional regulation.

5. Standing Side Stretch

Why it feels good:
Opens the ribcage, improves breathing, and releases side-body tension.

How to do it:

• Stand tall, feet grounded
• Reach one arm overhead and gently lean to the opposite side
• Keep both feet planted
• Breathe into the side ribs
• Switch sides

Wonderful for stress relief and shallow breathing.

Quick Tips for Feel-Good Yoga

• Move slowly and intuitively
• Focus on breath more than shape
• Stop before fatigue sets in
• Gentle is powerful during perimenopause
• Even 2–5 minutes counts

Yoga Is Nervous System Care Too

These simple poses help shift your body out of fight-or-flight and into rest-and-digest, which supports:

• Hormonal balance
• Sleep quality
• Mood stability
• Reduced muscle tension
• Overall resilience

Consistency matters more than intensity.

Final Thoughts

Yoga during perimenopause doesn’t need to look like it used to — and that’s okay.

Your body is asking for support, softness, and presence, not pressure. These five poses are an invitation to reconnect, release, and feel good — anytime, anywhere.

Come back to them often.
Your body will thank you.

Perimenopause brings hormonal shifts, nervous system overload, fatigue, body changes, and emotional transitions that all influence desire. Libido isn’t just about hormones — it’s deeply connected to stress levels, energy, safety, self-connection, and how supported you feel in your body.

The goal during this phase isn’t to “fix” yourself — it’s to create the conditions where desire can return naturally.

Here are 3 gentle, effective, and natural ways to support libido during perimenopause.

Why Libido Changes During Perimenopause

During perimenopause, fluctuations in oestrogen, progesterone, and testosterone can lead to:

• Reduced desire or arousal
• Vaginal dryness or discomfort
• Fatigue and low energy
• Increased stress and anxiety
• Feeling disconnected from your body

Desire thrives when the nervous system feels safe, rested, and nourished. When stress is high and energy is low, libido often takes a back seat.

This is normal — and reversible with the right support.

Here’s where we need to start…

1. Regulate Your Nervous System First

Libido does not live in a stressed body.

When your nervous system is stuck in fight-or-flight, your body prioritises survival — not pleasure. Supporting nervous system regulation is one of the most powerful ways to naturally restore desire.

Try this:

• Slow breathing with a longer exhale (5 minutes daily)
• Gentle yoga or stretching
• Warm baths or showers
• Reducing evening screen time
• Prioritising sleep and rest

Desire emerges from relaxation, not pressure.

2. Support Hormones & Blood Sugar Through Nourishment

Low libido is often linked to blood sugar swings, inflammation, and low energy — all common during perimenopause.

Eating regularly and supporting hormone balance helps restore vitality and desire.

Focus on:

• Adequate protein at every meal
• Healthy fats (olive oil, avocado, nuts, seeds)
• Fibre-rich foods to support gut and hormone metabolism
• Avoiding long gaps between meals

Stable blood sugar = better energy, mood, and libido.

3. Reconnect With Your Body (Not Just Your Partner)

During perimenopause, many women feel disconnected from their bodies — which directly impacts desire.

Libido begins with self-connection, not performance.

Gentle ways to reconnect:

• Slow, intuitive movement
• Body-based practices (yoga, stretching, walking)
• Self-touch (massage, oiling the skin)
• Mindful pleasure (warm tea, sunlight, music)

Desire grows when you feel present and at home in your body.

A Gentle Reframe Around Libido

Libido during perimenopause may look different — slower, softer, more responsive rather than spontaneous.

This doesn’t mean desire is gone.
It means your body is asking for different inputs.

When you prioritise rest, nourishment, and nervous system safety, libido often returns naturally — without force or shame.

Quick Tips to Support Libido During Perimenopause

• Reduce stress before trying to increase desire
• Nourish energy first — libido follows
• Communicate openly with your partner
• Let desire be slow and responsive
• Choose curiosity over judgement

Final Thoughts

Perimenopause is not the end of desire — it’s an invitation to relate to your body differently.

When you support your nervous system, nourish your hormones, and reconnect with yourself gently, libido can return in a way that feels authentic, sustainable, and deeply fulfilling.

You are not broken.
Your body is evolving — and it deserves compassion.