Raise your hand if you are a woman between the ages of 35 and 55 who also has children between the ages of 9 and 18 at home.

If your hand is up, take a deep breath. You are not alone. While supporting young people through puberty, many women are simultaneously experiencing their own physical and emotional changes during the menopausal transition. Guiding your household through a season of growth and change can be challenging to say the least. Understanding those changes and prioritizing healthy habits helps.

There are many parallels between puberty and perimenopause. Here’s a closer look.

Puberty begins when hormonal signals from the brain activate changes throughout the body. For girls, puberty typically occurs between the ages of 8 and 18. The changes begin at least one year before a girl’s first menstrual cycle. For boys, the changes of puberty can begin as early as 9 and last until age 18. The process unfolds over several years and brings physical, emotional, and cognitive changes.

It’s not a quick process. Young people may feel as though they are on an emotional roller coaster as they adjust to these changes. As they begin to identify more with their peers, social pressures and changing schedules can also affect their sleep. Adequate sleep, nutritious foods, and support from trusted adults can help young people navigate puberty in healthy ways.

For women, another transition occurs later in life: menopause. Like puberty, the transition to menopause can unfold over several years, with perimenopause starting as early as mid-30’s and lasting up to a decade.

Menopause is defined as 12 consecutive months without a menstrual period. It can also occur as a result of medical procedures that remove the ovaries or treatments, such as chemotherapy or radiation that affect ovarian function. After menopause, women enter the postmenopausal stage of life. Some symptoms experienced during perimenopause may continue during this stage, although experiences vary from person to person.

Just as young people benefit from healthy habits and social support during puberty, prioritizing adequate sleep, eating a nutritious diet that includes protein-rich foods, and incorporating strength training to support muscle and bone health can help women care for their bodies during perimenopause and beyond.

A supportive network of women and access to accurate health information are equally important, especially as women move into their postmenopausal years.