Navigating Perimenopause: Embrace the Change with Confidence

Are you being bombarded with social media ads about menopause and its impact on your body? You're not alone. There's a lot of noise out there, and it can leave many women feeling overwhelmed, worried, or even defeated before your journey begins.

Here’s the truth: perimenopause is a natural transition. For some women, it’s brief and mild; for others, it can feel like an extended storm. But no matter how it shows up for you, this is a powerful phase that your body is designed to go through.

The more we embrace the changes and work with our bodies rather than against them, the stronger, healthier, and more balanced we’ll feel on the other side.

Have you noticed changes in your energy, sleep, mood, or menstrual cycle? If you're in your late 30s or 40s, you could be entering perimenopause — a natural yet often misunderstood transition, sometimes called the "Second Puberty."

Perimenopause marks the years leading up to menopause, and it can begin as early as age 35. It brings a cascade of hormonal shifts that influence every system in your body — from your brain to your bones, from your metabolism to your mood.

What's Really Going On?

As your ovaries gradually reduce hormone production, you might experience:

• Unpredictable mood swings or anxiety

• Poor sleep and frequent waking

• Irregular or heavy periods

• Fatigue and low motivation

• Brain fog and forgetfulness

• Vaginal dryness or changes in libido

• Joint pain or muscle aches

These changes aren't "just in your head." They're real, physiological shifts that can affect how you feel, think, and function each day.

The new definition of the stages in Perimenopause: What to Expect & How to Support Your Body

1. Early Perimenopause (Approx. 35–42 years)

Hormonal changes start subtly. Progesterone begins to decline while estrogen remains stable or rises.

• You might notice: PMS, increased anxiety, breast tenderness, or sleep disturbances

• Helpful support: Vitex, Vitamin C, Magnesium, B6, Omega-3s, Zinc, Passionflower

• Wellness goals: Balance hormones, calm your nervous system, support luteal phase of the menstrual cycle

2. Mid Perimenopause (Approx. 42–47 years)

This is often the stormiest phase. Estrogen fluctuates wildly and progesterone dips lower.

• You might notice: Mood swings, poor sleep, cycle irregularity, headaches, brain fog, gut issues

• Helpful support: Rehmannia, Shatavari, Lemon Balm, Bacopa, Rosemary, DIM, Vitamin E, B-complex

• Wellness goals: Soothe the nervous system, detox excess estrogen, support cognitive health

3. Late Perimenopause (Approx. 47+ years)

Your hormone levels begin to settle at a new baseline. Estrogen, progesterone, and testosterone all decline.

• You might notice: Hot flushes, night sweats, joint stiffness, fatigue, vaginal dryness, memory lapses

• Helpful support: Sage, Withania, Red Clover, Ziziphus, Vitamin D, Magnesium glycinate, CoQ10, Shatavari

• Wellness goals: Support adrenal and mitochondrial function, improve sleep and resilience

4. Menopause (Average onset ~49-52 years)

This phase begins when you’ve gone 12 consecutive months without a menstrual period. Ovarian hormone production is minimal, and your adrenal glands take over hormone modulation.

• You might notice: Ongoing hot flushes, increased dryness, joint or bone stiffness, low libido, sleep issues, and changes in mood or memory

• Helpful support: Sage, Black Cohosh, Dong Quai, Shatavari, Red Clover, Withania, Omega-3s, Vitamin D & K2, CoQ10, Resveratrol, Magnesium, Creatine monohydrate

• Wellness goals: Support cognitive and cardiovascular health, strengthen bones, restore energy, and maintain hormone balance through adrenal and nutritional support

How Do You Know You're in Perimenopause?

While blood tests (FSH, LH, oestradiol, progesterone, thyroid markers, etc.) can provide insights, the most powerful diagnostic tool is you. Your symptoms and cycle changes often speak volumes.

Skin Health & Hormonal Changes

As estrogen begins to decline during perimenopause, one of the most visible signs is in your skin. Estrogen plays a key role in maintaining elastin and collagen—the proteins that give your skin bounce, strength, and structure.

Think of elastin like a rubber band: when estrogen levels drop, that rubber band starts to lose its stretch. The result? Skin may appear looser, thinner, or more prone to wrinkles, dryness and even pigmentation. 

To maintain healthy, vibrant skin during this transition:

• Support your skin barrier with nourishing oils, ceramides, and gentle, hydrating skincare products.

• Boost collagen production with nutrients like Vitamin C & A, zinc, and collagen powders.

• Stay hydrated—inside and out.

• Explore treatments like CIT (collagen induction therapy) to encourage dermal regeneration and stem cell production.

Skin health is not just cosmetic—it’s a reflection of tissue health, hormone balance, and internal wellbeing.

Alongside herbal and nutritional strategies, making specific dietary and lifestyle changes can profoundly support your body through this transition:

This is a time to nourish and replenish:

• Focus on quality protein and healthy fats: As your body shifts metabolically, it becomes increasingly important to stabilise blood sugar, support muscle repair, and reduce inflammation. Think grass-fed meats, wild-caught fish, organic eggs, nuts, seeds, avocado, and olive oil.

• Reduce refined carbohydrates and sugar: These can exacerbate hormonal imbalances, increase inflammation, and contribute to weight gain—especially around the midsection.

• Prioritise resistance training: Just 2–3 sessions per week can help preserve bone density, build lean muscle mass, and support metabolic health. This is key as the body transitions from storing fat in the hips and thighs to the abdominal area.

• Eat for your hormones: Include phytoestrogenic foods (like flaxseeds and fermented soy) to gently support estrogen balance.

• Balance your nervous system with Magnesium, Withania, and Ziziphus

• Clear hormone excess with DIM and liver-loving herbs like Rosemary and Calcium D-glucarate

• Rebuild energy reserves using CoQ10, adaptogens, and Omega-3s

• Restore hormonal harmony with herbal allies based on the phase of life you are in.

Perimenopause is not the end — it's a powerful beginning and a time for women to come back to themselves. 

Let us help you move through this phase with strength, clarity, and vibrant health.