The Power of Pausing: Why Stepping Back Can Move You Forward in Midlife
When life feels noisy, sometimes the bravest thing we can do is pause. In perimenopause and midlife, that pause isn’t a setback — it’s a biological reset.
After a few months of unexpected quiet, I realised I hadn’t stopped — I’d simply needed a break. By focusing my energy on painting walls and carrying rocks, I found space to silence the inner voice, to think, and reconnect with my values again.
That pause reminded me of something powerful about midlife: sometimes, stepping back is the only way to move forward.
The Midlife Pause —A Recalibration and Not a Breakdown
Isn’t that exactly what happens in perimenopause?
Our bodies and minds invite us — often insistently — to pause. Yet many of us don’t recognise the signs when they come. Because we may not be prepared for perimenopause.
The drop in estrogen and progesterone that begins in our 40s affects nearly every system in the body, from sleep, mood, and memory to metabolism and muscle mass . It’s not a failure of willpower; it’s a whole-body and mind recalibration.
And like any recalibration, it can feel uncomfortable to start with. The physical, mental, and emotional puzzle pieces feel disconnected.
But growth isn’t always about doing more. Sometimes, it’s about stepping back so we can move forward with greater clarity and strength. Otherwise, we risk burning out.
The Science of Slowing Down
From a physiological perspective, slowing down has real, measurable benefits
Lower stress hormones
Chronic stress raises cortisol, which can disrupt hormones, metabolism, and sleep. Rest and reflection help rebalance this system.Better nervous-system balance
Gentle movement, mindfulness, and time in nature activate the parasympathetic (“rest-and-digest”) system, improving emotional stability and energy (PMID: 21802619)Improved clarity and focus
When we pause, the brain’s default-mode network — the part linked to reflection and self-awareness — switches on, helping us see patterns and priorities more clearly.
The indecisiveness, brain fog, and lower productivity many women experience in midlife are not “just in our heads.” They’re real.
Rebuilding With Intention
Once the noise quiets, something new can emerge.
Here are five gentle ways to rebuild:
1. Listen to your body and mind.
Notice your rhythms — when you feel energised, when you need rest, when emotions rise. These are messages, not malfunctions.
2. Anchor your days with nourishing food.
Balanced meals rich in plants, protein, and healthy fats stabilise blood sugar and mood.
(See Menopause Puzzle: Simple Solutions for Perimenopause Symptoms for more.)
3. Move with joy.
Walk, stretch, dance, swim — or carry rocks in your garden. Movement that feels good helps regulate hormones and emotions.
4. Prioritise sleep.
Sleep is when hormonal recalibration, repair, and emotional processing happen
5. Stay connected.
Midlife can feel isolating. Share your experiences with partners, friends or professionals
Step Back to Move Forward
Allow transformation to unfold by taking a step back. A pause can be the investment that you need right now.
And if it feels too overwhelming to do alone? Reach out. That’s what I’m here for. For more support, guidance and tools, you can also explore our services, including our upcoming Feasting while Fasting Program.
With health and happiness,
Dr. Malin Garemo
Registered Dietitian (MSc), PhD Nutrition
