When we have demanding schedules it is common to feel that our health takes a back seat. This is particularly true for ambitious professionals and dedicated business owners. However, as women navigate perimenopause, prioritising health becomes crucial in order to  advance in one's career and manage daily life.

Perimenopause introduces an array of symptoms that can obstruct our path to success – over 30, to be precise. From anxiety and hot flushes to persistent fatigue and compromised concentration, these challenges can make it difficult to reach our goals.

Many products, like supplements, remedies, or medications, claim to be the ultimate solution for perimenopause. But unless you also make significant changes to how you live, you probably won't achieve your best health. And this can affect how well you do in your business or career.

When assisting my clients, a major hurdle they often face is the struggle to allocate time and summon the motivation needed for change. Some assume that dedicating hours each day to alleviate symptoms is the only answer but that approach wouldn’t be sustainable for most women. Instead, embracing manageable, incremental steps can make huge improvements. As these steps solidify into habits it is then easier to introduce new changes.

If you haven’t yet read 'Atomic Habits' by James Clear, I would definitely recommend it. This book outlines a framework for establishing positive habits while dismantling those that hinder progress. The book demonstrates the critical roles that environment, motivation, and consistent practice play in the process of habit formation.

Understanding where to start in the journey to alleviate perimenopause symptoms can be daunting. That's why I'm suggesting a new habit that is just 5 minutes in duration. Research has demonstrated that this seemingly small commitment can significantly reduce numerous menopause-related symptoms.

The fresh habit I'm recommending? It's simply focused on your breath. Yes, we all breathe, but I invite you to dedicate 5 minutes to mindful breathing. There are various techniques like diaphragmatic breathing, paced breathing, square breathing, and alternate nostril breathing. The specific method you choose doesn't matter much, as they all offer benefits. However, let's focus on paced breathing for now, as some promising research points to its potential in reducing hot flushes and managing stress.

Here's how you do paced breathing: just inhale for 5 seconds (it's good if your belly expands as you breathe in, like when you practice diaphragmatic breathing), and then exhale for 5 seconds with regular, not too deep breaths (too deep and you might feel a bit dizzy). Begin with a minute or so, and gradually build up to 5 minutes.

This kind of mindful breathing brings about several benefits:

- Less stress

- Fewer hot flushes*

- Better hormone balance

- Improved sleep quality

- Sharper focus and thinking

- More energy

- Enhanced heart and immune health

- Better mood and confidence

Just 5 minutes daily can genuinely make a big difference in changing your life.

*For deeper insights and actionable steps on reducing hot flushes, don't miss out on my comprehensive course. Uncover a wealth of advice and manageable strategies to enhance your well-being. Take the next step towards a more comfortable and empowered you. Explore the course now.