Perimenopause: What You Can Do For It Naturally

All of a sudden, out of nowhere, you can't sleep—and it isn’t just one night. It’s every. single. night.

Your skin is dry, your libido has left the building, and you're snapping at everyone for no real reason.

And then, it hits you one night: “Wait… am I in perimenopause?”

Let’s break down what perimenopause actually is, how it really feels, what’s going on in your body, and what you can do about it—naturally.

What Is Perimenopause?

Perimenopause is the transitional phase leading up to menopause, which officially begins when you’ve gone 12 consecutive months without a period. But perimenopause? It can start years before that—usually between your late 30s and mid-40s.

During this time, your hormones (primarily estrogen and progesterone) begin to fluctuate, and those shifts can bring about a wide range of symptoms that may catch you completely off guard.

How Perimenopause Feels

For many women, it doesn’t start with irregular periods. It starts with the other stuff—the stuff that makes you question if you’re just tired, overworked, or losing it:

• Insomnia: Suddenly, your once-reliable sleep vanishes.

• Dry skin: No amount of moisturizer seems to help.

• Low libido: Your sex drive drops significantly.

• Irritability and anger: You feel like you're constantly on edge.

• Anxiety or low mood: Even if you’ve never struggled before.

• Brain fog: You forget why you walked into the room.

• Weight gain: Especially around the midsection, despite no changes in diet or exercise.

Why We Feel So Crappy: The Hormonal Breakdown

Estrogen Drops — Cortisol Rises

When estrogen drops, the body reads that as a sign of stress. To protect you, it ramps up cortisol, your stress hormone. Cortisol is produced by the adrenal glands (the little caps that sit on top of your kidneys), and its job is to regulate your blood sugar.

That’s why:

• You start craving sugar or carbs

• Your mood swings intensify

• Your body begins storing fat, especially around the belly

Progesterone Plummets Too

Progesterone is your calming, sleep-promoting, anti-anxiety hormone. When levels drop:

• You feel anxious and wired

• Sleep quality declines

• You may feel more emotionally overwhelmed

Hormonal Imbalance Triggers a Cascade

With estrogen dominance (too much estrogen relative to progesterone), or general low hormone levels overall, you might also experience:

• Water retention

• Breast swelling

• Migraines

• Slower digestion and bloating

• Increased sensitivity to alcohol or caffeine

Natural Ways to Support Your Body During Perimenopause

1. Start Slow: Lifestyle Shifts Matter

Begin by reducing or eliminating things that add fuel to the hormonal fire:

• Cut back on alcohol – it messes with your sleep and liver detox.

• Reduce caffeine – too much stresses your adrenals.

• Prioritize whole foods, especially those rich in phytoplankton-like nutrients (dark leafy greens, seaweed, algae powders like spirulina or chlorella).

A study published in The American Journal of Clinical Nutrition found that Japanese women who adopted a plant-based diet experienced a significant reduction in hot flashes—a testament to the power of whole-food nutrition.

2. Avoid These Common Culprits

Try to part ways with or cut back on:

• Refined sugars

• Processed foods

• High-sodium packaged snacks

• Environmental hormone disruptors (plastics, synthetic fragrances, pesticides)

3. What Supplements Can Help Without Hormone Testing?

You don’t need a hormone panel to start supporting your body naturally.

Liver Support

Help your liver detoxify excess hormones:

• Milk thistle

• NAC (N-acetyl cysteine)

• Dandelion root tea

Gut Health Your gut microbiome helps regulate estrogen levels via a specific group of bacteria called the estrobolome. This helps the body detoxify and recycle estrogen properly. Try:

• Probiotics with Lactobacillus acidophilus and Bifidobacterium bifidum

• Fermented foods: sauerkraut, kimchi, miso, kefir

• Prebiotic fibers: flaxseed, chia, oats

4. Eat These Hormone-Supporting Foods

Manage on your day-to-day nutrition plan with a focus on:

• Cruciferous vegetables (broccoli, cauliflower, kale): rich in DIM and antioxidants

• Berries: fiber + blood sugar stabilization

• Flaxseeds: plant-based lignans that help modulate estrogen

• Pumpkin and sunflower seeds: great for “seed cycling”

• Avocados and nuts: healthy fats to stabilize hormones

• Lentils and beans: rich in plant-based protein and phytoestrogens

Final Thoughts

Perimenopause doesn’t have to be a time of chaos and confusion. With the right knowledge and a few intentional shifts, you can feel more like yourself again—maybe even better.

And as always:

Talk to your healthcare professional if you think you may be experiencing perimenopause. They can help guide testing, offer support, and help you explore personalized options.

Want to learn more about natural hormone balance or need help getting started? Book a Halsa Fusion Treatment to receive a custom support program made just for you.