The perimenopause transition: a natural guide for women in their 30s, 40s & beyond

The perimenopause transition: a natural guide for women in their 30s, 40s & beyond

If you’ve ever caught yourself thinking, “Why do I feel like a completely different person some days?” — welcome to the club.

Perimenopause isn’t a single moment in time; it’s a season of change that can stretch across 5, 10, sometimes even 15 years and it can feel messy, unpredictable, and downright frustrating… but it’s also one of the most important transitions of a woman’s life.

This phase of life is not a breakdown, it’s actually a recalibration.

Dr. Christiane Northrup calls perimenopause “a time when women step into their true power”, and I couldn’t agree more. Yes, it comes with symptoms — sometimes wild ones — but it also carries wisdom, freedom, and an invitation to live in deeper alignment with your body.

What perimenopause really is:

Perimenopause is the transition leading up to menopause — when your periods finally stop for good. It usually begins in your late 30s or early 40s and can last more than a decade.

• Early perimenopause: cycles become shorter or PMS intensifies.

• Late perimenopause: cycles become irregular or skip altogether, with estrogen rising and falling unpredictably.

Dr. Lara Briden, author of The Hormone Repair Manual, explains that the first sign of perimenopause is often a decline in progesterone, the calming hormone that keeps cycles smooth. Without it, estrogen runs the show, and symptoms can flare.

Common signs of perimenopause:

Every woman’s experience is unique, but some of the most common symptoms include:

• Heavier, clotting, or irregular periods.

• PMS that feels worse than ever.

• Breast tenderness or swelling.

• Hot flashes + night sweats.

• Anxiety, irritability, or mood swings.

• Sleep problems (waking at 3am is classic).

• Fatigue + brain fog.

• Low libido.

• Digestive changes (bloating, IBS flares).

• Weight gain around the middle.

As Dr. Will Cole points out, many of these symptoms are rooted in inflammation — and reducing inflammatory triggers can be the key to easing them.

What’s really behind these symptoms?

So what causes all this chaos?

1. Hormone fluctuations – Progesterone drops first, leaving oestrogen unopposed (aka “estrogen dominance”).

2. Stress & cortisol – Chronic stress taxes your adrenals, throwing off thyroid and reproductive hormones.

3. Gut & liver health – If your liver struggles to detox oestrogen, or your gut microbiome is imbalanced, symptoms worsen.

4. Nutrient deficiencies – Magnesium, vitamin D, omega-3s, and amino acids are often lacking.

5. Environmental toxins – Endocrine disruptors in beauty products, plastics, and cleaning chemicals add to the burden.

Dr. Josh Axe reminds us that: “Hormone balance starts in the gut and liver.” If these systems are sluggish, your hormones will show it.

Natural solutions for hormone balance:

There are so many natural tools to help your body through this transition!

1. Nutrition First

• Prioritise protein at every meal (Gary Brecka says a woman needs around 90g daily).

• Add cruciferous veggies (broccoli, cauliflower, kale) to support estrogen detox.

• Enjoy phytoestrogen foods like flaxseeds and legumes.

• Reduce processed foods, seed oils, and refined sugar.

2. Smart Supplementation

• Magnesium (Dr. Carolyn Dean’s #1) – calms nerves, improves sleep, eases cramps.

• Omega-3s – reduce inflammation + support brain health.

• Vitamin D – Gary Brecka calls it “non-negotiable for hormone function.”

• Collagen (Dr. Josh Axe) – supports skin, joints, and gut lining.

• Probiotic + prebiotic foods – balance estrogen metabolism.

• DHEA (when tested + needed) – Gary Brecka recommends this to support vitality in midlife.

3. Movement that Loves Your Hormones

• Strength training (builds bone + metabolism).

• Yoga or Pilates (balances cortisol).

• Walking in nature (lowers inflammation).

• Dancing (boosts joy + circulation).

4. Stress Reset

• Meditation or prayer (a daily anchor).

• 5 deep belly breaths (count in for 4, out for 4) whenever stress spikes.

• Journaling or gratitude practice.

• Laughter + connection with loved ones.

5. Detox Your Life

• Swap pads, tampons, and toilet paper for organic/natural versions.

• Replace sunscreen, makeup, shampoo, soap, perfume with chemical-free options.

• Avoid plastics, pesticides, and alcohol (toxic + inflammatory).

• Support your liver: dandelion tea, lemon water, cruciferous veg.

Reframing perimenopause

Dr. Libby Weaver often reminds women that our bodies aren’t doomed — they’re responding to the world we live in and that perimenopause isn’t punishment; it’s a transition into wisdom (I love this perspective!).

It’s a time to slow down, nourish deeply, and align your life with what truly matters.

As Dr. Christine Northrup says: “This is the time in life when women reclaim their bodies and their truth.”

Perimenopause is not the end, it’s the beginning of a new, powerful chapter. Yes, the symptoms can be intense, but with the right tools, nourishment, and mindset, this transition can be one of the most empowering times of your life.

Remember: nature always prevails, and healing is possible.

Want extra support? Download my free Perimenopause Survival Guide — your 2-page cheat sheet for balancing hormones naturally.

If you’re ready for a bigger reset, my 7-Day Gut Healing Meal Plan gives you a full week of hormone-friendly meals + a shopping list to get started right away!