BATON ROUGE, La. (Louisiana First) — A new approach to managing perimenopause is gaining attention as women look for clearer, science-backed guidance during a phase often marked by confusion and overlooked symptoms.

Our Louisiana First News Health Expert, Dr. Tatiana C. Saavedra, is outlining what she calls a practical “perimenopause toolkit,” focusing on everyday strategies like sleep, nutrition, exercise, mental health care, and medical support when needed.

“Sleep is foundational because it affects everything from hormones to mood to metabolism,” Saavedra said. “One of the biggest mistakes women make is underestimating how much poor sleep can amplify symptoms like weight gain, anxiety, and fatigue.”

The toolkit emphasizes a shift toward a high-protein, whole-food diet, something Saavedra says does not have to feel restrictive. “It’s not about cutting everything out,” she explained. “It’s about adding in nutrient-dense foods that actually support your body during this transition.”

Daily movement is another key piece, combining cardio with strength training to help maintain muscle and bone health. “Muscle loss starts earlier than most women realize,” Saavedra said. “Strength training is essential, not optional, if you want to protect your metabolism.”

She also points to growing interest in medications like GLP-1 agonists, but cautions they are not for everyone. “These can be helpful tools for certain patients, but they need to be used thoughtfully and under medical supervision,” she said.

Mental health, often overlooked, is a critical part of the conversation. “If you’re noticing persistent mood changes, anxiety, or depression, that’s not something to ignore,” Saavedra added. “Support is part of the toolkit.”

For women navigating conflicting advice about hormone replacement therapy and supplements, she stresses the importance of evidence-based care. “There’s a lot of misinformation out there. Women deserve clear, medically sound guidance.”

Saavedra says the goal is empowerment. “This stage of life doesn’t have to feel overwhelming,” she said. “With the right tools, women can feel strong, informed, and in control of their health.”

For more information or to submit questions that could be answered live on-air, viewers can email GetAnswers@LouisianaFirstNews.com.

Toolkit Tips

• Prioritize sleep first, since poor sleep can worsen mood, weight changes, and fatigue during Perimenopause

• Focus on a high-protein, whole-food diet to support energy, hormones, and metabolic health

• Combine cardio with strength training to protect muscle mass, bone strength, and metabolism

• Pay attention to mental health changes like anxiety, low mood, or irritability and seek support early

• Consider evidence-based medical options, such as hormone therapy or other treatments with a healthcare provider when appropriate

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