Natural ways to manage perimenopause and feel more like yourself again

If you’ve been wondering why you feel different lately—more tired, more irritable, or just out of sync—you’re not alone. These changes are all a normal part of perimenopause. But normal doesn't mean easy, and it certainly doesn't mean unchangeable.

Many people find comfort through natural remedies for perimenopause, ranging from nutrition and exercise to stress management, herbal remedies, and holistic therapies.

But with so many options available, how do you know which approaches truly make a difference?

That's exactly what we're exploring in this article, so you can feel more in control of your perimenopause symptoms, whatever they may be.

What is perimenopause?

Perimenopause is the first stage of the gradual end of a woman’s reproductive years—the transition phase leading up to menopause.

It happens as your ovaries age and naturally lose some of their hormonal rhythm, causing your oestrogen and progesterone levels to start dropping and leading to several physical and emotional symptoms.

Although every woman is different, perimenopause tends to begin during the mid to late 40s and last 3-4 years, on average.

Once your menstrual cycle has stopped for 12 months, you've officially reached early menopause, and your perimenopause has come to an end.

How hormonal changes affect your body and mood

Hormones like oestrogen and progesterone are behind many of your body's essential functions. As they fluctuate, you may notice perimenopausal symptoms such as:

• Hot flashes (or hot flushes)
• Irregular periods
• Mood swings
• Brain fog
• Headaches
• Vaginal dryness
• Night sweats
• Fatigue
• Weight gain
• Changes in libido
• Breast tenderness

It's worth mentioning that not every woman experiences all of the symptoms above. In fact, some women go through such subtle changes that they don't even realise they're going through perimenopause.

If you do happen to notice discomfort as you navigate this life stage, here's the good news: there are things you can do to support your body through perimenopause and beyond.

Can you treat perimenopause naturally?

Let's start by defining what "natural" means. In this context, it refers to approaches that support your body without relying on prescription medication.

So, are there natural ways to treat perimenopausal symptoms? Yes, many women find relief through lifestyle changes and holistic approaches. Are they sure to work for everybody? Not necessarily, especially for those experiencing more severe symptoms.

Still, these solutions are worth exploring because the truth is, a lot of them are simply healthy habits that will benefit your general well-being regardless.

Lifestyle changes that can help

As your hormone levels fluctuate, your emotional and mental health may take a toll.

Perhaps you feel more stressed than usual, perhaps your mood swings seem more unpredictable, or you just find it harder to control your emotional responses.

Whatever it may be, if you start feeling unlike yourself, there are a few key areas of your lifestyle to look at: sleep, stress, and self-care.

Improve sleep quality

Between the hot flashes, night sweats, and mood swings, it's common for sleep to take a hit during perimenopause.

That's why it's so important to prioritise rest by creating a consistent sleep schedule, limiting screen time and caffeine before bed, and keeping your bedroom cool and dark.

Adopt stress management strategies

We already know that perimenopause can cause irritability and heightened emotions. To keep those to a minimum, consider stress relief tools like meditation, yoga, spending time in nature, or journaling.

Nurture self-care habits

How you treat yourself can also make a big difference. It's always important to be kind to yourself, but especially as you transition into a new life stage and have to adapt to the ups and downs of fluctuating hormones.

So, whenever you’re struggling to find balance, ask yourself: what’s one thing I can do to feel a little more like myself?

How nutrition and diet play a role

It's true what they say: you are what you eat. And if you want to feel more balanced day to day, you should follow a balanced diet, full of nutrients and vitamins to nourish your body and mind.

Foods that may ease common perimenopause symptoms

As you enter perimenopause, you want to make sure you're getting enough omega-3 fatty acids for mood regulation, fibre to curb cravings, protein to maintain muscle mass, and calcium and vitamin D for bone health [1].

It's also worth leaning into phytoestrogens, plant-based compounds found in foods like tofu and flaxseeds, which may improve menopausal symptoms by mimicking oestrogen [2].

Here's what to include in your weekly menu:

• Lean proteins like fish, chicken, eggs, and tofu
• Fruits and vegetables (berries are particularly good for cognitive function [3])
• Healthy fats like salmon, nuts, seeds, and avocado
• Low-GI carbs like oats, brown rice, and wholemeal bread
• Calcium-rich foods like dairy, fortified plant milk, and leafy greens

What to limit or avoid

In short, you want to avoid anything that may worsen any perimenopause or menopause symptoms you might be dealing with [4].

Common offenders include:

• Refined sugars and carbs, which can cause blood sugar spikes and crashes, and consequently, fatigue and mood swings
• Alcohol, which can trigger hot flashes and mood changes
• Caffeine, especially after lunchtime, since it can further disrupt your sleep
• Spicy foods, which for some people can cause hot flashes
• Highly processed foods, which can promote inflammation and hormonal imbalance
• Saturated or trans fats, which can affect heart health

Exercise to feel your best

Moving your body can help with more perimenopausal symptoms than you might realise. So much so that the Australasian Menopause Society highlights it as a first-line lifestyle intervention for symptom management [9].

Emotionally and mentally speaking, regular exercise increases endorphins, supports stress regulation, and improves sleep quality. You move more, you feel better, you rest better.

And then, there are the physical benefits. It's not uncommon for perimenopausal women to gain weight as their muscle mass decreases and metabolism slows down.

Exercising (particularly strength training) helps counteract this symptom, along with a healthy, high-protein diet.

It helps preserve and build muscle, and can help with weight loss for those wanting to drop some kgs.

Herbal medicines for perimenopause

Some perimenopausal and menopausal women turn to herbal supplements and complementary medicines to treat symptoms.

If you're keen to pursue this approach, there are two key things to remember:

1. Some supplements lack evidence or have mixed findings. You should always do your research and speak to a health professional who can manage your expectations.
2. Some herbal remedies interact with prescription medications. Yet another reason to talk to your doctor before introducing any addition to your routine.

That said, the following herbal supplements are sometimes taken for menopausal symptoms, and importantly, there is some research to support their benefits:

• Evening primrose oil to reduce hot flash severity, frequency, and duration [5]
• Black cohosh for a range of symptoms, including hot flashes, night sweats, and vaginal dryness [6]
• St John's wort to reduce the frequency and severity of flashes, and potentially improve mood (an important disclaimer: St John's wort can interact with several medications, including antidepressants and blood thinners. Make sure to run it past your doctor before taking it, especially if you have other health conditions you're currently dealing with) [7]
• Red clover to make hot flashes and night sweats less frequent, thanks to its isoflavones, which act like oestrogen in the body [8]

Natural therapies worth exploring

While they aren’t a substitute for medical treatment, several natural therapies can offer extra support during perimenopause:

• Acupuncture has been used to treat menopausal symptoms, particularly vasomotor symptoms and sleep issues [10]. However, research on its effectiveness is still emerging.
• Aromatherapy can provide some relief, particularly clary sage, known for its hormone-balancing properties; lavender, which promotes relaxation; and peppermint, which can help cool the body during a hot flash. Worth noting that aromatherapy is a complementary therapy, so it should be used alongside, not instead of, medical advice.
• Mind-body therapies can help you feel more relaxed and grounded. Tai chi can help improve bone mineral density and sleep quality, mindfulness-based stress reduction does exactly what the name suggests and helps lower stress levels, and yoga has been proven to improve vasomotor symptoms, mood, and sleep [11].

Supporting hormone balance through perimenopause

As you can see, there's no shortage of options to try as you navigate this stage. You never really know what's going to work for your body, so allow yourself to try different approaches and follow what supports you best.

We'll close off with a gentle reminder that, going the natural route may not always provide the comfort you're seeking.

In that case, there are other treatment options available, including menopausal hormone therapy or hormone replacement therapy (HRT), cognitive behavioural therapy (CBT), and prescription medications.

If you're interested in exploring any of these, speak with a healthcare professional, and they can guide you in the right direction.

The most important thing to remember is that you don't have to accept the discomfort or go through perimenopausal (or menopausal) symptoms in silence.

Help is always within reach, whatever it looks like for you.

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