If you’re in perimenopause or menopause and suddenly feel like your body has betrayed you, you are not imagining it. One day you might be drenched in sweat, and the next your skin feels so dry that no amount of moisturizer is going to help. Marla Ahlgrimm says that your mouth might be dry, you could always be thirsty, and you may wonder why you have a headache that never seems to go away.

One of the simplest things you can do to support your body during this time is often the most overlooked: simply drink more water. While hydration is not a cure for menopause, it can make many of the symptoms easier to manage.

Menopause and Hydration

According to Marla Ahlgrimm, as estrogen levels decline, the body’s ability to regulate fluids changes. Many women also lose some of their natural thirst response as they get older. This means you may start to experience mild dehydration before you ever feel thirsty. And when you’re dealing with hot flashes, night sweats, summer heat, exercise, and those ever-beloved cups of coffee, it’s easy to fall behind on your fluids.

Signs You Might Need More Water

Many symptoms of dehydration already look like menopause. Marla Ahlgrimm says dehydration can include fatigue, headaches, brain fog, dry skin, dry mouth, constipation, dizziness, and dark urine. Some women also notice increased anxiety and irritability. Before you simply assume that your newest discomfort is just part of the change, it doesn’t hurt to drink a glass of water.

Common Menopause Symptoms Eased by Proper Hydration

Marla Ahlgrimm wants to reiterate that hydration and drinking more water are not cures for menopause. But they can help with many symptoms.

Hot Flashes

Hot flashes and their nocturnal cousins, night sweats, cause the body to lose fluid through sweating. If you’re already dehydrated, recovering from these episodes becomes even more difficult. Marla Ahlgrimm explains that staying well hydrated helps your body regulate temperature more efficiently and works to replace fluids you may lose during a hot flash or night sweat.

Brain Fog and Fatigue

When we start to feel sluggish or tired, we usually reach for coffee. But drinking water can help with things like brain fog and fatigue. While water won’t give you a jolt of energy like that morning latte, it can help improve your concentration, mood, memory, and energy levels.

Dry Skin

Lower estrogen naturally reduces your skin’s moisture. Staying properly hydrated from the inside out may help your skin feel softer and more supple. And although it won’t erase wrinkles, staying hydrated can help your skin maintain a healthier, more youthful appearance.

Other Benefits

Marla Ahlgrimm says that drinking water has plenty of other benefits, and some of them hit “below the belt.” Constipation, for example, can often be eased by increasing both your fiber intake and your water intake. Bladder health is also affected by the amount of liquid in your system, and Marla Ahlgrimm notes that concentrated urine is more irritating than diluted urine.

How Much Water Do I Need?

As with most health-related advice, there’s not a magic system that works for everyone. What you need depends on everything from your climate and your overall health to your activity level and current medications. A good general rule of thumb is to drink enough so that your urine is pale yellow instead of a deep gold.

Ultimately, Marla Ahlgrimm says that drinking enough water can help keep your skin looking healthy while reducing some of the more troublesome symptoms of perimenopause and menopause. If you’re concerned that you’re not drinking enough water, your primary healthcare provider can help you come up with a plan to stay healthy and hydrated, no matter where you are in your menopause journey.

If you’ve noticed that your body doesn’t quite respond to food and exercise the way it used to, you’re not alone, and you’re not imagining it. According to Marla Ahlgrimm, we gradually lose muscle mass as we age, and our metabolism can change during perimenopause. Shifting hormone levels can make maintaining muscle more difficult, and that means we may need to pay more attention to getting enough protein.

Q: Why is protein important after age 40?

Marla Ahlgrimm: Protein is one of the building blocks your body uses to maintain muscle, bone, skin, hair, and other tissues. As we get older, our bodies simply become less efficient at using dietary protein to build and repair muscle.

Q: Does muscle mass decline during perimenopause?

Marla Ahlgrimm: Muscle mass doesn’t necessarily decline because of menopause, but there is a natural decline with age. However, during “the change of life,” declining estrogen levels can make maintaining muscle mass more challenging.

Q: But isn’t protein and muscle mass only for those looking to get toned?

Marla Ahlgrimm: Absolutely not. Maintaining your muscle mass helps support your joints and mobility. It can also help you stay active for longer and make everyday activities easier as you age.

Q: Do we need a specific amount of protein once we enter our 40s?

Marla Ahlgrimm: There is no single number that every woman suddenly needs the day she turns 40. However, age, hormone changes, and declining muscle mass do make adequate protein intake increasingly important. A common practical goal is to aim for roughly half your body weight in pounds in grams of protein each day, although individual needs can vary.

Q: What does this mean?

Marla Ahlgrimm: Essentially, a 150-pound woman might strive for around 75 grams of protein per day. There is some variation, of course, and a range of approximately 68 to 82 grams would be a reasonable target for a woman of this size depending on her activity level and individual needs.

Q: Are there any health conditions that might change how much protein I need?

Marla Ahlgrimm: Yes. If you have kidney disease or another condition that affects how your body handles protein, you’ll want to talk to your healthcare provider before significantly changing your protein intake.

Q: Does this mean I have to eat more meat?

Marla Ahlgrimm: Not necessarily. While chicken, turkey, pork, and beef are all excellent sources of protein, they are certainly not your only choices. Eggs, Greek yogurt, milk, cottage cheese, beans, nuts and seeds, tofu, and protein-rich whole grains are all great ways to supplement your diet without eating more meat.

Q: When do I need to eat more protein—in the morning or in the evening?

Marla Ahlgrimm: Either can work, but it’s probably a better strategy to spread your protein intake throughout the day rather than trying to eat most of it at dinner. For example, have eggs for breakfast and Greek yogurt as a snack later.

I would try to avoid stuffing most of your protein into one large meal late in the day. Spreading it throughout the day gives your body multiple opportunities to use those nutrients to support muscle maintenance.

Q: Does eating protein affect my weight?

Marla Ahlgrimm: It can. Protein tends to be more filling than carbohydrates alone, and because it takes longer to digest, it may help you feel satisfied for longer. This can make it easier to manage your overall calorie intake.

Protein can also be particularly important when you’re trying to lose weight because you want to preserve as much muscle as possible while losing body fat.

Ultimately, getting more protein in your 40s isn’t a matter of simply eating more meat. Instead, a few small dietary changes can help you maintain muscle mass, support your mobility, and manage your weight through menopause and beyond.

Many women expect menopause to begin suddenly with hot flashes and the end of menstrual cycles. In reality, the transition often starts years earlier during perimenopause, and the earliest signs can be easy to miss. According to Marla Ahlgrimm, many women in their 40s attribute these changes to stress, aging, or lifestyle demands without recognizing that fluctuating hormones may also be a contributing factor.

Perimenopause is the transitional phase leading up to menopause, when estrogen and progesterone levels begin to fluctuate unpredictably. Marla Ahlgrimm explains that this stage can begin in the early to mid-40s, though some women notice changes even earlier. Because hormone levels rise and fall irregularly, symptoms may appear intermittently, which makes them easier to dismiss.

One of the most common early indicators is a change in menstrual cycles. Periods may become slightly shorter or longer, heavier or lighter, or less predictable than in previous years. Marla Ahlgrimm notes that many women assume these variations are normal aging, but they are often among the first signs of perimenopause.

Sleep disturbances are another early but often overlooked symptom. Some women begin waking during the night, have difficulty falling asleep, or feel unrefreshed even after adequate sleep. While stress and other health factors can contribute, Marla Ahlgrimm explains that hormonal fluctuations can also affect sleep regulation during this stage.

Mood changes may also emerge gradually. Increased irritability, anxiety, emotional sensitivity, or mood swings can occur even in women with no prior history of mood disorders. Marla Ahlgrimm explains that shifting estrogen levels can influence neurotransmitters involved in mood stability. Persistent or disruptive symptoms should be evaluated with a healthcare provider.

Cognitive changes are another commonly reported experience. Women may notice forgetfulness, difficulty concentrating, or “brain fog,” such as misplacing items or struggling to find words. Marla Ahlgrimm emphasizes that these changes are frequently linked to hormonal fluctuations and may also be influenced by poor sleep quality.

Weight changes can occur even without significant changes in diet or activity. Some women notice increased abdominal weight or reduced ability to maintain previous weight levels. Marla Ahlgrimm explains that hormonal shifts, combined with age-related muscle loss, can influence metabolism. Supporting metabolic health through balanced nutrition, aerobic activity, and strength training becomes especially important during this time.

Joint discomfort is another symptom that is sometimes overlooked. Mild stiffness or aching in areas such as the hands, knees, or shoulders may become more noticeable. While joint pain can have many causes, Marla Ahlgrimm notes that some women experience increased discomfort during hormonal transitions and should seek evaluation if symptoms persist.

Changes in skin, hair, and sexual health may also develop gradually. Skin may become drier, hair may feel thinner, and libido or vaginal comfort may shift. Because these changes occur slowly, they are often attributed to normal aging rather than hormonal fluctuation. Marla Ahlgrimm encourages awareness of these symptoms so women can make informed choices about care and treatment options.

According to Marla Ahlgrimm, recognizing the subtle signs of perimenopause allows women to take a more proactive approach to their health. While every experience is different, paying attention to shifts in sleep, mood, memory, menstrual cycles, weight, joints, and overall well-being can help women better understand this transition and manage it more effectively.

We all need a sweet treat every once in a while, but there are plenty of evidence-based health benefits of reducing refined sugars, such as desserts, processed snacks, and high-fructose corn syrup. Today, Marla Ahlgrimm shares the top 10 reasons that sugar should be used sparingly.

Reducing your sugar intake reduces glucose spikes.

Refined sugars can cause a rapid spike in your blood glucose levels. This is followed by an insulin surge, which can leave you feeling drained and lethargic. Marla Ahlgrimm notes that these rapid increases in glucose and insulin also increase your risk of type 2 diabetes, so quitting sugar can reduce your risk of this disease.

It’s easier to lose fat.

Once we reach the age of perimenopause, losing weight isn’t always easy. Marla Ahlgrimm explains, however, that we often thwart our own efforts by our snack choices. Reducing your sugar intake can naturally reduce your overall caloric intake. As a result, you may notice less fat in your abdomen, feelings of being more satisfied after eating, and more energy.

Lower inflammation levels.

If you suffer from systemic inflammation, lowering your sugar intake can help reduce it. Marla Ahlgrimm notes that eating less sugar can also improve joint discomfort and support immune function.

Your heart will thank you.

Excess refined sugars increase triglycerides and blood pressure. By lowering your intake, you reduce these risk factors that contribute to heart disease and other health concerns.

You’ll reduce your risk of fatty liver disease.

Fatty liver disease warrants a mention on its own, as this condition is often made worse by consuming sweetened beverages, including sugary coffee and soft drinks. Marla Ahlgrimm explains that cutting sugar reduces liver fat accumulation and can improve enzyme markers.

Energy will come naturally.

If you typically consume a sugar-laden drink or snack as a pick-me-up, you should know that reducing your sugar intake overall can lead to stable and long-term energy. In other words, Marla Ahlgrimm says you won’t experience the crash or the mid-afternoon slump that can lead to brain fog and lethargy.

Cravings may go away.

There’s no easy way to say this: sugar is a drug. Marla Ahlgrimm says that sugar activates your brain’s dopamine reward pathways and makes you look at food, specifically sugar, as a quick way to get a dopamine hit. By eliminating refined sugars, you’ll reduce your craving for sweets and improve your appetite regulation.

Glowing skin.

In our 40s and 50s, our skin can begin to really show the signs of aging. Reducing your sugar intake slows damage to collagen and elastin, two of the main compounds in our face that keep our skin smooth and supple. By cutting out sugar, you’ll decrease the rate at which your face ages.

Improved oral health.

Marla Ahlgrimm says that one of the damaging ways sugar can affect a woman’s health is by causing enamel erosion and cavities. Further, eating too much sugar can make it harder to maintain healthier gums, as it feeds oral bacteria. By cutting out sticky, refined sugars, you can improve your oral health and keep your teeth pearly white.

Better hormone function.

For women in their menopause era, improved hormone balance may be the number one reason to quit sugar. Marla Ahlgrimm says that by reducing your sugar intake, your body may regulate its cortisol levels, and this can result in improved PMS symptoms and a reduced risk of conditions such as PCOS, which are insulin-driven.

You don’t have to deprive yourself completely. Marla Ahlgrimm says that reducing your sugar intake does not mean cutting out everything you love. She does recommend, however, finding healthier ways to satisfy your sweet tooth. Doing so can help you experience all of the benefits above and more.