Meeting Perimenopause with Grace

A Conscious Women Circle Webinar Series

Thank you to Richa Kushwaha, Yoga Instructor and Wellness Coach, for sharing with us about perimenopause during a webinar for the Conscious Women Circle hosted on the Cascade Conscious Community platform on 16 April 2026.

Women experience many transitions in their lifetime—puberty, motherhood, the post-natal phase, perimenopause, and menopause. Every woman’s journey is unique, and I feel the least discussed phase is perimenopause. Perimenopause is the transition period between fertility and non-fertility, where the reproductive system gradually begins to shut down. During this phase, the body may show noticeable changes due to fluctuating—and ultimately declining—estrogen levels. These changes can start to interfere with her day-to-day life, to the point where she begins to doubt her own abilities.

A decade ago, women rarely discussed these changes and their experiences. However, with shifts in the environment and growing self-awareness, the situation has changed—women are now more open and vocal about what they’re going through during this transition. When I spoke with several women about this transition, I found that a few symptoms are commonly experienced, such as: body aches from reduced muscle mass and bone density, increased body heat and hot flashes, brain fog, irregular periods (either scanty or heavy flow), a slower metabolism, gut health issues, allergies and lower libido.

Many women enter a panic state while trying to handle this unfamiliar transition, especially after losing confidence during it. However, after doing some research and as someone in my 40s, I understood one clear thing: a unidimensional approach won’t help women get through this phase—women need a multi-dimensional support system.

Let’s discuss a clear, step-by-step systematic approach that women can follow to navigate this transition.

Making a doctor's appointment

The first step women should take is to see a doctor, especially if she is 35+ and experiencing issues with irregular periods. This helps determine whether the changes are due to perimenopause or caused by any other underlying condition.

Researching best-suited supplements

The second step is to stock up on the necessary supplements to support your body—strictly as advised by your doctor.

Getting the right nutrition for your body

The third step is to correct nutrition by taking the right amount of macros and micros in your diet and to identify food allergens according to nutritionist advice. 

Establishing a fitness routine

The fourth step is to build (and discover) your fitness routine.

As a Yoga and Wellness coach, I always try to understand your past lifestyle and fitness level. If someone has previously lived an active lifestyle and is fitness-minded, it’s easier to create a plan that includes strength, stamina, flexibility, mobility, and mindfulness. However, if someone is starting their fitness journey during this phase, I recommend beginning slowly—focusing first on flexibility and mobility to prepare the body for more intense workouts. Along with this, I help support her mindset and work on consistency through a sustainable lifestyle routine that she can realistically follow.

I hope the approach outlined above helps women navigate this phase with ease and grace. This transition deserves celebration—because as the reproductive system gradually shuts down, we are also preparing to celebrate the next chapter of our lives with a fresh perspective.

To connect with Richa, head to https://www.yogabyricha.com/ Editor’s note: This article accompanies our recorded webinar conversation with Richa Kushwaha, on Meeting Perimenopause with Grace. Members of the Cascade Coaching community can watch the full replay inside our Conscious Women Circle on cascadecoaching.cohere.live