Your Simple Guide to Perimenopause
- Naomi Rogan Naturopath
- Mar 16
- 3 min read
Perimenopause is the transitional phase leading up to menopause when a woman’s body begins to produce less oestrogen. It can last anywhere from a few months to over 10 years, typically beginning in the late 30s to mid-40s. Menopause is officially reached when a woman has gone 12 months without a menstrual period.
Why Perimenopause Affects Women Differently
Perimenopause affects women differently due to a variety of factors including:
Genetics – Family history can influence when and how perimenopause begins.
Hormone levels – Natural variations in estrogen and progesterone impact symptoms.
Lifestyle factors – Diet, exercise, stress, and smoking can all play a role.
Medical history – Conditions like PCOS, thyroid disorders, and autoimmune diseases may alter the experience.
Weight and metabolism – Body composition affects hormone regulation.
Ethnicity – Some studies suggest different ethnic groups may experience varying symptom severity.
Key Symptoms of Perimenopause
Symptoms vary widely but may include:
Irregular periods – Shorter, longer, heavier, or lighter cycles.
Hot flashes & night sweats – Sudden temperature spikes and excessive sweating.
Mood changes – Increased anxiety, depression, or irritability.
Sleep disturbances – Trouble falling or staying asleep, often due to night sweats.
Brain fog & memory issues – Difficulty concentrating or recalling information.
Vaginal dryness & discomfort – Due to thinning vaginal tissue and lower estrogen levels.
Lower libido – Changes in sex drive.
Weight gain & metabolism shifts – Especially around the abdomen.
Joint pain & muscle aches – Inflammation and hormonal changes can contribute.
Thinning hair & dry skin – Estrogen supports hair and skin health.
Headaches & migraines – More common in those prone to hormonal migraines.
Supporting Menopause Naturally
Balanced Diet
Increase phytoestrogens (plant-based estrogens) found in flaxseeds, soy, lentils, and chickpeas.
Eat healthy fats (avocados, olive oil, nuts) to support hormone production.
Reduce sugar and processed foods to stabilize blood sugar and mood.
Ensure adequate calcium and vitamin D for bone health (dairy, leafy greens, or supplements).
Stay hydrated to combat dry skin and vaginal dryness.
Exercise Regularly
Strength training preserves bone density and muscle mass.
Yoga and stretching help with mood, stress, and joint pain.
Cardio (walking, swimming, dancing) supports heart health and weight management.
Sleep Hygiene
Stick to a consistent sleep schedule.
Create a cool, dark, and quiet bedroom.
Avoid screens and caffeine before bed.
Consider magnesium supplements or a warm bath before bed.
Bonus Tips for Better Sleep:
> Take magnesium glycinate (200-400mg) before bed to relax muscles and support sleep.
> Diffuse lavender essential oil or apply a few drops to your pillow.
> Try a warm Epsom salt bath with a few drops of clary sage and lavender oil.
Stress Reduction
Meditation, deep breathing, and mindfulness reduce cortisol levels.
Acupuncture may help with hot flashes, anxiety, and sleep issues.
Journaling or therapy can help process mood changes.
Herbal Remedies for Perimenopause
Herbs can help balance hormones, ease symptoms, and support overall well-being.
Hot Flashes & Night Sweats
Black cohosh – A well-researched herb for hot flashes and sweating.
Sage – Helps reduce excessive sweating.
Red clover – Contains phytoestrogens that mimic estrogen in the body.
Mood Swings & Anxiety
Ashwagandha/Withania – Adaptogen that lowers stress and supports adrenal function.
St. John’s Wort – Helps with mild to moderate depression.
Lemon balm & chamomile – Calming herbs that aid sleep and anxiety.
Low Libido & Vaginal Dryness
Maca root – Supports energy, libido, and hormone balance.
Shatavari – Ayurvedic herb for female reproductive health and lubrication.
Evening primrose oil – Supports skin hydration and hormone balance.
Sleep Disturbances
Hops - supports a calming and deeper sleep
Passionflower – Helps with insomnia and anxiety.
Magnesium – Supports relaxation and muscle function.
Brain Fog & Memory Issues
Ginkgo biloba – Boosts circulation and cognitive function.
Rhodiola – Adaptogen for energy, mental clarity, and focus.
Joint Pain & Muscle Aches
Turmeric (curcumin) – Anti-inflammatory.
Omega-3 fatty acids (fish oil, flaxseeds) – Reduce inflammation and support brain health.
