Mind, Body & (Peri)Menopause: A Wellness Guide for Black Women
For many of us, perimenopause, a profound yet often misunderstood phase, doesn’t wait for the “perfect time.” It moves in right in the middle of everything careers, caregiving, creative dreams, and cultural expectations. But this isn’t just about symptoms. It’s about the beginning of a deep transformation an invitation to listen closer, honor yourself more tenderly, and step into this next becoming with grace and power.
Perimenopause is the first chapter of the hormonal transition leading toward menopause a tender, often hidden "in-between" place. For many Black women, it’s unfamiliar terrain, navigated mostly in silence. It can begin years before our periods officially stop, usually early to mid-40s, as your body quietly starts recalibrating itself. Yet the unspoken pressure to stay strong and "push through" can make it hard to even name these changes, much less honor them. Acknowledging that you’re entering a new hormonal season is a radical act of self-care and the first step toward restoring emotional balance as we had into midlife.
What Is Perimenopause—And Why Don’t We Talk About It?
Perimenopause is the phase before menopause, usually beginning in your late 30s to mid-40s. It can last anywhere from 2 to 10 years. Your estrogen and progesterone levels start to fluctuate, which affects nearly everything your mood, your sleep, your energy, your periods, your digestion, even your memory.
Yet, for many of us as Black women, this phase was never named, modeled, or openly discussed. We’re often taught to “push through” discomfort and ignore the messages our bodies are trying to send.
It’s time we change that.
The Myth of the Strong Black Woman (And Why She Needs a Nap)
Culturally, we’ve inherited strength as a survival skill. But that unspoken expectation to be unbothered, unstoppable, always “on” can make us feel like we’re failing when our bodies start demanding rest, softness, and more care.
But needing support does not mean we’re weak. It means we’re human. It means we’re in transition. It means our nervous system is calling for nourishment, not punishment.
Let’s normalize letting go of the Strong Black Woman narrative and choosing a new one: “Whole, Well, and Worthy”.
Gentle Ways to Reclaim our Balance
The body craves gentleness during perimenopause but you don’t need to overhaul your entire life overnight. Here are a few soft, nourishing places to begin:
Maca Root Smoothie: A plant-based energy and libido booster, known to support hormone balance naturally.
Evening Rituals: Sip herbal teas like red raspberry leaf and nettle, both rich in minerals that nourish a shifting hormonal landscape. Pair with slow journaling or candlelight meditation.
Movement: Engage in low-impact, joyful movement like yoga, walking, or simply dancing to your favorite playlist—moving energy through the body helps stabilize shifting moods.
Sleep Sanctuary: Support your nervous system with magnesium spray, soft playlists, and a screen-free wind-down an hour before bed to ease insomnia and nighttime anxiety.
These daily rituals are small, sacred ways to offer your body—and your spirit—the steadiness it deserves. Working with a holistic nutritionist or wellness professional who understands plant-based healing can also help you create a nourishing plan tailored to your unique hormonal needs. You don’t have to guess your way through this season. With the right support, even small changes like adding maca root to your smoothies, brewing herbal teas for sleep, or protecting your evenings as screen-free sanctuaries can become powerful acts of self-honoring and restoration.
We Deserve Softness, Too
Perimenopause is not the end, it’s a powerful middle. A chance to slow down, tune in, and rewrite your story with grace. As Black women, we’ve carried so much for so long. But what if this next chapter asked us to carry less and receive more?
More support. More community. More understanding. More softness.
You are not alone in this season, and you’re not “crazy.” You are becoming. And that becoming is sacred.
Find healing spaces where your experiences are understood and honored. Talk to your sisters. Work with Black holistic practitioners. Listen to wellness podcasts created for us and by us.
🌱 Want Support?
Want Support on Your Wellness Journey?
Access Hormone Health After 40: A Gentle Reset for Black Women — a free, self-paced course designed to help you reconnect with your body, restore your rhythm, and reclaim your energy.
Inside, you'll find holistic practices, plant-based guidance, and curated resources (including Black wellness experts + podcasts) to walk with you every step of the way.
Get Access To our self-paced course!
This self-paced course is a soul-centered guide to restoring balance and reconnecting with your body after 40. Designed specifically for Black women navigating midlife changes, you’ll learn how to support your hormones with holistic tools, nourishing rituals, and compassionate self-care. It’s not about fixing yourself it’s about listening, aligning, and becoming. Includes gentle guidance, wellness practices, and a downloadable Hormone Reset Blueprint.
With love, truth, and rest,
Jessica
Founder of The Self-Care Studio
