The First 5 Steps to Mastering Perimenopause Naturally

If you’re a woman in your late 30s to early 50s, especially one who gives so much of herself to others in the helping professions, you may find yourself wondering:

Is it just stress, or is something deeper happening in my body?

Mood swings. Brain fog. Fatigue that no amount of sleep seems to cure. Maybe your cycle is shifting in ways you weren’t prepared for, or you’ve started to feel disconnected from yourself and unsure how to get back.

If that’s you, let me say this: you are not alone, and this is not all in your head.

You could be in perimenopause, the hormonal transition before menopause, and this phase can last up to 10 years or more. But here’s the good news: mastering perimenopause naturally is not only possible, it’s empowering. This isn’t about “getting through it.” It’s about using this chapter as a window of opportunity to realign with your body, nourish your mind, and reclaim your well-being.

Below are 5 powerful, practical, and holistic steps to help you navigate perimenopause with clarity and confidence, naturally.

1. Track Your Cycle and Symptoms: Become the Expert on Your Body

Let’s start with the foundation: awareness. Menopause is only diagnosed after 12 consecutive months without a period, but perimenopause can begin years (even decades) earlier. And it doesn’t always follow a straight line.

That’s why tracking your cycle is one of the most powerful tools you have.

How to Start Tracking:

• Cycle length: Begin monitoring the first day of each period. If your cycle becomes 7+ days shorter than your usual baseline, it may be an early sign of perimenopause.

• Flow and symptoms: Log not only the intensity of your bleeding but also common symptoms, like hot flashes, insomnia, irritability, anxiety, or even weight redistribution (hello, new belly fat).

• Skip the hormone tests: Blood tests like FSH and estradiol can be unreliable during this phase due to wild fluctuations. Consistent tracking gives you more reliable insight than a single lab result.

Tip: Use an app or a paper journal, whatever feels manageable for you. What matters is consistency, not perfection.

2. Nourish the Gut-Brain Axis: Feed Your Second Brain

You’ve probably heard “you are what you eat,” but during perimenopause, it’s more like “your mental health depends on what your gut digests.” That’s because the gut-brain axis plays a critical role in regulating mood, inflammation, and hormone metabolism.

What to Prioritize:

• High-fiber foods: Think fruits, vegetables, and legumes. These support a diverse microbiome, which in turn helps your body better manage estrogen levels and reduce inflammation.

• Cut back on processed foods: Sugar and ultra-processed snacks can damage gut bacteria and worsen symptoms like brain fog, low mood, and bloating.

• Support nutrient levels: Protein, magnesium, B vitamins, and omega-3s are essential to maintain muscle mass, protect bones, and support emotional stability.

Real talk: A bowl of lentil soup and a big salad might do more for your mood than scrolling on your phone and skipping meals, especially during this hormonal rollercoaster.

3. Manage Cortisol and Environmental Toxins

Perimenopause isn’t just about estrogen and progesterone. Cortisol, your stress hormone, plays a major role too. As we age, cortisol naturally increases. Add hormonal drops, poor sleep, and environmental toxins, and it’s a perfect storm for burnout.

Here’s How to Lower the Noise:

• Eliminate “silent” stressors: Daily exposure to things like pesticides, plastics, and synthetic fragrances can disrupt your hormones without you realizing it. Choose clean skincare, avoid plastic containers when possible, and say no to synthetic candles and air fresheners.

• Prioritize rest: Hormonal changes mess with sleep. Light sleep and frequent waking become more common. Commit to a wind-down routine: reduce screen time, dim the lights, and try calming practices like yoga nidra or herbal teas.

• Don’t over-exercise: Yes, movement is medicine, but extreme workouts can spike cortisol. If you’re into HIIT or heavy lifting multiple times a week and feeling worse, try alternating with gentler movement like walking, Pilates, or somatic stretching.

Pro tip: Your workouts should energize you, not deplete you. Less is often more in perimenopause.

4. Use Adaptogens and Natural Support: Nature’s Tools for Balance

If you’re hesitant about synthetic hormone replacement therapy (HRT), you’re not alone. Many women seek natural ways to support their hormone balance and nature has given us a few allies.

Top Adaptogens for Perimenopause:

• Ashwagandha: Helps lower cortisol, improve sleep, and reduce anxiety. A standard dose is 300mg twice daily of a high-quality root extract.

• Rhodiola Rosea: Supports energy and mental focus. Helpful for that wired but tired feeling.

• Maca Root: May boost libido, mood, and reduce hot flashes.

Bonus: Try Seed Cycling

This practice involves rotating flax, pumpkin, sesame, and sunflower seeds during different phases of your cycle to support estrogen and progesterone. While the science is still evolving, many women report reduced symptoms like hot flashes and more regular cycles.

Reminder: Always talk to your healthcare provider or naturopath before starting new herbs, especially if you’re on medications or have health conditions.

5. Cultivate Emotional Awareness: This Isn’t Just Physical

Let’s talk about the emotional side of perimenopause because if you’ve been feeling ragey, anxious, or just not yourself, that’s valid. Hormones affect brain chemistry. And this transition can unearth unresolved emotions, fears, and even grief.

But it’s also an invitation.

Perimenopause is a threshold where you get to stop performing and start listening to what your body and soul truly need.

Tools for Emotional Healing:

• The Change Triangle: This model helps you identify core emotions like fear, sadness, and anger, instead of masking them with anxiety or shutting down. Becoming aware of your patterns is the first step to freedom.

• Reframe the story: Menopause isn’t a decline, it’s a simplification. A time to declutter your calendar, your relationships, your habits. Cherry-pick what nourishes you. Let go of what drains you.

• Get support: Isolation can amplify distress. Consider a well-being coach, a trusted therapist, or a supportive circle of women going through the same journey.

Remember: You don’t have to do this alone. And you don’t have to grit your teeth and push through in silence.

Final Thoughts…

Mastering perimenopause naturally isn’t about chasing perfection. It’s about tuning in to your body, understanding its cues, and choosing alignment over autopilot.

Whether you’re showing up every day for clients, students, patients, or your family, you deserve to show up for yourself too.

Let’s Recap the 5 Steps:

1. Track your cycle and symptoms – your body’s messages are valuable.

2. Nourish your gut-brain axis – food and mood are connected.

3. Manage cortisol and toxins – small changes have big impact.

4. Use adaptogens and natural support – nature has powerful allies.

5. Cultivate emotional awareness – you are more than your hormones.

If this resonated with you, don’t wait. Start with just one step today: track your sleep, drink more water, or journal your mood. Small actions compound over time.

Want More Support on This Journey?
Book a call to explore how coaching can support your well-being during perimenopause and beyond.