Natural Allies for Perimenopause (and Beyond)

Supporting the Shift with Herbs, Nutrients & Insight

Perimenopause is one of the most profound and under-discussed transitions in a woman’s life. For many, it begins quietly—interrupted sleep, creeping anxiety, heavier or erratic periods, and a sense that something is… just off. And yet, it’s often brushed aside or misunderstood. Though this is gradually changing and I do feel grateful to be living in a time where the conversations around womens health is becoming less and less taboo and more open conversations are happening where women are feeling supported to share their unique experiences.

As a Naturopath working closely with women during this season of life, I believe in honouring this transition with both science and softness. Understanding what’s really happening in your body can be incredibly empowering—and knowing how to support it naturally makes all the difference.

What is Perimenopause?

Perimenopause refers to the gradual hormonal shift that leads up to menopause. For most women, this begins somewhere between their mid-30s and early 40s, though for some, signs may appear even earlier—especially if stress, nutrient depletion, or autoimmune conditions are at play.

Unlike a slow, linear decline, this transition often feels more like a hormonal rollercoaster. Progesterone begins to taper off first, and oestrogen follows with unpredictable peaks and valleys. It’s less about a steady drop in hormones and more about your body and brain learning to recalibrate.

Brain Recalibration: The Hidden Shift

Emerging research shows that perimenopause is not just a hormonal transition—it’s also a neurological one. Hormones like oestrogen don’t just affect your ovaries; they influence brain function, mood, memory, and even temperature regulation.

Studies by neuroscientist Dr. Lisa Mosconi have shown that during perimenopause, the brain goes through structural and functional changes. This can explain why so many women experience

brain fog, forgetfulness, low mood, or feeling emotionally tender during this time.

The good news? These brain changes aren’t degeneration. They’re transformation. Your brain is learning to function differently. Supporting this recalibration—gently and consistently—can make this transition feel much smoother.

The Many Faces of Perimenopause

Perimenopause doesn’t show up the same way for every woman. For some, it starts with irregular cycles or heavier bleeding. For others, it’s hot flushes, weight gain, or unexpected anxiety.

You might notice:

• Night sweats that wake you up at 3am.

• Joint pain in your knees or feet that wasn’t there before.

• Mood swings that feel like teenage years all over again.

• A foggy brain that makes finding your keys (or your words) a little trickier.

Some women also experience less obvious symptoms like dizziness, breast tenderness, histamine intolerance, or skin crawling sensations (formication). And for many, sleep becomes elusive.

What’s important to remember is that many of these symptoms are not caused by low oestrogen, but by fluctuating levels. That’s why it can feel like a moving target—and why support needs to be wholistic.

Another challenge is how easily these symptoms can be misread. It's not uncommon to be prescribed a separate pharmaceutical for each concern—an antidepressant for low mood, anti-anxiety medication for nervousness, a sleeping pill for insomnia, or even painkillers for joint aches. While there’s nothing inherently wrong with medication when needed, this patchwork approach can sometimes miss the bigger picture.

Taking a wholistic, whole-body view helps connect the dots. Rather than masking each symptom individually, a root-cause approach considers the hormonal, neurological, nutritional, and emotional layers behind these changes—and supports them in an integrated way.

When the Symptoms Didn't Make Sense- Until They Did

About five years ago, I began experiencing symptoms that, at the time, I thought were mostly histamine-related. I was frustrated because I couldn't seem to pinpoint what was causing them. Diet did play a huge role, I began to track that when I consumed foods that contained and produced histamine my skin would break out in hives, my face would swell, and I’d feel uncomfortably itchy. I assumed it was a food intolerance or possibly even a form of mast cell activation syndrome (MCAS). So I decreased these foods and my symptoms did resolve and I thought that was that until a little later down the track my menstrual cycle began changing. My periods became less predictable—sometimes longer, sometimes shorter, then missing altogether. It wasn’t until I skipped a couple of cycles that I started piecing it together: even though I was in my late 30s, I was likely entering perimenopause. It was a surprising realisation, but not uncommon—especially for women with autoimmune thyroid tendencies, which happen to run in my family.

Alongside these changes, I began experiencing joint and muscle pain, disrupted sleep, and rising internal heat that would pulse through my body at night. I’d often wake with heart palpitations, a racing mind, or anxiety that felt unfamiliar. My memory wasn’t as sharp, my energy was flat, and I felt a strange sense of being disconnected from myself—like someone else was in control of my body.

It wasn’t until I started implementing targeted strategies—herbal tonics, nutritional supplements, dietary shifts, and lifestyle practices—that I felt things begin to shift. My symptoms eased, my sleep improved, my mind felt clearer, and most importantly, I started to feel like myself again.

This personal journey reshaped the way I approach perimenopause in clinic. Because I’ve walked this path too—and I know firsthand how powerful natural support can be.

Natural Ways to Support the Transition

Let’s talk about what helps. There are herbs, nutrients, and lifestyle rituals that can make a significant difference—not just for easing symptoms, but for nurturing the whole self.

Herbal Support

Some of my favourite plant allies for this time include:

Vitex (Chaste Tree), which helps regulate cycles and support progesterone production. It’s especially useful in the earlier stages of peri menopause when cycles are still present.

Cimicifuga (Black Cohosh), acts as a herbal selective oestrogen reuptake modulator (SERM) so is wonderful for perimenopause support especially where the period has ceased for atleast 6 months. It's also a lovely trophorestorative (healing to the tissue and organs) for the ovaries.....

*if there is family history of female reproductive cancers caution is advised with Black Cohosh

Withania (Ashwagandha) and Rhodiola, beautiful adaptogens that calm the nervous system, ease anxiety, and support energy levels.

St. John’s Wort and Verbena, which work as gentle mood stabilisers and nervous system support so can be useful in decreasing hot flushes where stress is the driving factor (though caution is needed if you're on medication).

Zizyphus, which is lovely for calming heat-driven insomnia and anxiety. Zizyphus calms the "monkey mind" that keeps you up at night.

Chamomile, a lovely antiinflammatory, mild sedative, carminative herb making it wonderful to support sleep, anxiety and digestive issues experienced in perimenopause.

Lemon Balm, a mild sedative, carminative herb useful for nervous sleeping disorders, tension, irritability experienced in peri menopause.

Passionflower, an anxiolytic, spasmolytic and mild sedative useful for anxiety, restlessness, irritability and sleep issues.

And for liver support—essential for hormone detoxification—bitters like gentian, dandelion root, or artichoke leaf can be helpful. Bitter foods and herbs don’t just help the liver; they also support the parasympathetic nervous system, helping us return to a place of calm.

Herbal remedies can be incredibly supportive during perimenopause, but they’re not one-size-fits-all. It’s important to work with a qualified herbal practitioner who can tailor a formula to your individual constitution, symptoms, and stage of life.

Nourishing Nutrients

Nutrient repletion is a cornerstone of perimenopausal care. Years of stress, menstruation, child-rearing, or restrictive diets can leave us depleted. During this transition, your body is asking for more support—not less.

Magnesium (especially glycinate) helps ease anxiety, supports sleep, and regulates mood.

B vitamins, particularly in their activated forms, are essential for energy, hormone metabolism, and adrenal resilience.

Zinc and selenium are critical for thyroid health, immune regulation, and tissue repair.

And let’s not forget omega-3 fatty acids, vitamin D, and antioxidant-rich polyphenols, all of which help reduce inflammation, support cognition, and protect the nervous system.

Some nourishing whole food sources of these nutrients include:

• Magnesium: dark leafy greens, black beans, lentils, quinoa, buckwheat porridge, and dark chocolate.

• Zinc: grass-fed red meat, pumpkin seeds, chickpeas, eggs, and miso soup.

• B vitamins: eggs, organ meats, oats, tempeh, bone broth.

• Selenium: Brazil nuts, pasture-raised eggs, seafood, sunflower seeds, and brown rice.

• Omega-3s: oily fish like sardines or salmon, chia seed porridge, walnuts, ground flaxseed.

• Vitamin D: egg yolks, mushrooms (sun-exposed), fatty fish, and fortified plant milks.

  If you're considering targeted nutritional supplements, it's important to work with a qualified practitioner who can guide you on the correct forms and therapeutic dosages for your individual needs.

Foundations of Lifestyle Support

Small, consistent lifestyle shifts can dramatically influence how this transition feels.

Eat protein with every meal, especially breakfast, and aim for some protein within 1-2 hours of waking. This helps regulate blood sugar and cortisol levels, laying the groundwork for a stable mood and better sleep.

Strength training matters. As oestrogen declines, women lose muscle mass more easily—and this can increase the risk of insulin resistance, bone loss, fatigue, and injury. Incorporating resistance or weight-bearing exercises a few times a week can help preserve muscle, stabilise blood sugar, support mood, and boost metabolism.

Limit alcohol and caffeine, particularly if sleep is disrupted or hot flushes are frequent. Both can tax the liver and disrupt your HPA axis.

Support your gut with fibre, prebiotic foods, and fermented veggies. Avoid excessive sugar and processed foods. If you take probiotics, choose a broad-spectrum blend and feed those microbes with the right foods.

Get outside for morning light, move your body daily (especially in green spaces), and lean into

your support networks—whether it’s friends, family, pets, or a like-minded community.

Breathe deeply. Long, slow exhales stimulate the vagus nerve and can switch you out of stress mode. Click here for some easy to implement and effective therapeutic breathing exercises. Body work like massage, acupuncture, or craniosacral therapy can also help regulate your nervous system.

Prioritise sleep by dimming lights in the evening, limiting screens, and using blue-blocking glasses if needed can ready your body and brain for quality sleep.

A warm magnesium bath or aromatherapy before bed can help you unwind naturally....a few drops of pure essential oils of lavender, vetiver, mandarin, roman chamomile, frankincense or neroli mixed with 1 tsp milk and added to a warm bath, a room or pillow mist or an aromatherapy diffuser are beautiful ways to support a restful nights sleep. Click here for my Naturopathic Guide to Better Sleep

Functional Testing: When to Investigate More Deeply

If you feel like things are off but you’re being told “everything is normal,” deeper investigation may be warranted.

Functional pathology can help identify hormonal patterns, nutrient deficiencies, inflammatory markers, gut imbalances, or early signs of thyroid dysfunction. In clinic, I often use:

• Full thyroid panels (including antibodies)

• DUTCH hormone testing or salivary panels

• Gut microbiome mapping

• Iron studies, B12, folate

• Cortisol rhythm testing

Knowledge is power. Testing can clarify where your body needs support and guide a more precise, personalised protocol.

You’re Not Alone

Perimenopause is not a disease. It's a very normal transitional stage of a womens life. But it can feel destabilising, especially in a culture that often overlooks this transition.....let's make it wonderful and move through this stage with grace, beauty and joy!

With the right support—from herbs and nutrients to emotional care and functional insights—you can navigate this season feeling more grounded, more connected to your body, and more in tune with what you truly need.

If this resonates, and you’re ready for a tailored, root-cause approach, I’d love to walk alongside you. You can book your full consult here.

Rach xx