If you’ve been feeling overwhelmed, frustrated, or unsure about what’s happening to your body during perimenopause, I want you to know—you’re not alone, and there are ways to feel better.
In this blog, I’ll break down what’s going on hormonally in a way that makes sense and share some simple, effective ways to support yourself through this transition.
I cannot state this enough.... Peri-menopause is not a one-size-fits-all experience. Every woman’s journey is unique, and there is no single solution that works for everyone. That’s why I want to be clear—I am not here to offer medical advice or prescribe treatments like HRT. What I am here to do is share holistic, natural approaches that can help you feel healthier and stronger.
Simple lifestyle rituals—movement, meditation, mindset, breathwork, aromatherapy, and self-care—can support you through this transition, helping you manage symptoms and regain a sense of who you are.
As I sit down to write this (In my mid 40's), I can’t help but reflect on my own experience as a female navigating hormonal fluctuations. You’d think that after 15+ years in wellness—studying anatomy, physiology , biomechanics, yoga, meditation and proper breathing—I’d have a solid grasp of my own body. But it wasn’t until my late 30s that I truly understood that our hormones dictate how we feel physically, mentally and emotionally.
The only reason I first discovered the importance about female hormonal health was when I was struggling to conceive and wanted to better understand my own body. Even with years of experience and qualifications on health and fitness - female hormonal health was never discussed. To be honest I am a little disappointed in myself for not questioning my monthly cycle. For many years I battled against it and saw it as a physical weakness and inconvenience when all along it was my bodies way of keeping my hormones balanced and healthy.
Well enough is enough - we need to talk more about this subject and we need to educate the next generation of young females.
That is why I am now making it my mission to open up conversations around menstrual health, fertility, motherhood and menopause.
Especially this lack of education around peri-menopause and menopause is something I am deeply passionate about changing. I want to help bridge the knowledge gap, provide clarity, and offer practical, natural tools to help women move through peri-menopause and beyond with more ease, confidence, and strength.
when we understand our bodies, we can take control—and when we take control, we can make choices that help us feel better, not just survive, but thrive.
This is not about choosing between medical treatments or natural solutions—it’s about understanding your body and making informed choices that allow you to live a healthier, happier life. Everything I share can be done alongside other treatments, whether medical or natural, and the key is finding what works for you.
After speaking with countless females within my wellness career its very much evident that peri-menopause can feel like a mystery—one day, you’re full of energy, and the next, you’re struggling with brain fog, achy joints, and restless nights. So what is peri-menopause?
What is Peri-menopause?
Peri-menopause is the transition phase before menopause when your hormones begin to shift. It can start as early as your late 30s or early 40s and typically lasts several years before menopause (which is officially marked by 12 months without a period).
What’s Happening to Your Hormones?
Your body relies on a delicate balance of hormones—especially estrogen, progesterone, and testosterone—to keep everything running smoothly.
During peri-menopause:
Estrogen Levels Fluctuate – Unlike a steady decline, estrogen levels can spike and dip unpredictably, causing mood swings, hot flashes, and changes in menstrual cycles.
Progesterone Declines – Progesterone, which helps regulate sleep and calm the nervous system, starts to decrease. This can lead to sleep disturbances, anxiety, and irregular periods.
Testosterone May Drop Too – Lower testosterone can contribute to fatigue, decreased motivation, and changes in libido.
Cortisol Sensitivity Increases – With hormonal shifts, your body may become more sensitive to stress, making it easier to feel overwhelmed or anxious.
Common Symptoms (Does this sound familiar)
Here’s how these hormonal shifts might show up in your daily life:
Fatigue and Low Energy – It's super common to feel wiped out when your hormones are doing their thing. This often happens when progesterone and testosterone drop. These hormones are key for keeping your energy up and feeling lively. When they're low, you might find yourself dragging through the day, not really wanting to do much, and struggling to keep your usual pep. This constant tiredness can mess with work and social life, making you feel frustrated and stuck.
Mood Swings and Anxiety – When your hormones, especially estrogen, are all over the place, it can seriously mess with your mood. Estrogen affects brain chemicals like serotonin and dopamine, which are all about keeping your mood in check. As estrogen goes up and down, you might feel extra emotional, easily annoyed, or anxious about things that normally wouldn't bother you. These emotional rollercoasters can be tough, affecting relationships and mental well-being.
Brain Fog and Forgetfulness – Changes in estrogen can lead to brain fog and forgetfulness, which can be really annoying. Estrogen is involved in concentration and memory, so when its levels drop, focusing on tasks or remembering stuff can become a challenge. This brain fuzziness can impact both personal and work life, lowering productivity and making you worry about your mental sharpness.
Hot Flashes and Night Sweats – Hot flashes and night sweats are classic signs of changing estrogen levels, and they can really mess with your comfort. These happen because your body's temperature regulation is thrown off by estrogen changes. Hot flashes can hit out of nowhere, making you feel super hot and sweaty, which can be embarrassing. Night sweats can ruin your sleep, leaving you drenched and uncomfortable, adding to daytime tiredness and crankiness.
Joint Pain and Stiffness – Lower estrogen can lead to joint pain and stiffness since estrogen helps keep joints lubricated. When estrogen drops, your joints lose that cushioning, leading to more friction and discomfort. You might feel stiff, especially in the morning or after sitting for a while, making it hard to stay active or do everyday tasks. This can discourage exercise, creating a cycle of less movement and more pain.
Weight Gain and Muscle Loss – As hormones shift, especially during midlife, many notice weight gain and muscle loss. A slower metabolism, often tied to lower estrogen and testosterone, makes it hard to keep a healthy weight. Without regular strength training, muscle mass can decrease, slowing metabolism even more. This combo can be frustrating and make you feel helpless about your body, leading many to try new diets or workouts to fight these changes.
Sleep Troubles – Sleep issues are common with hormonal changes, mainly due to lower progesterone and estrogen. These hormones are vital for good sleep, so their decline can lead to insomnia, waking up a lot, or not feeling refreshed. Lack of quality sleep can make you tired and irritable during the day, creating a tough cycle to break. You might end up relying on caffeine or other pick-me-ups to get through the day, which can make sleep problems worse.
Okay that all sounds unbearable but remember every woman’s experience with peri-menopause can be different. The key symptoms of peri-menopause, like hot flashes, irregular periods, mood swings, and sleep disturbances, are common—but how they manifest and their severity can vary widely from person to person. It’s also possible for some women to experience very few symptoms or none at all.
It is believed that elements like genetics, lifestyle, and overall health significantly influence how peri-menopause affects each person. While we cannot alter our genetics, we can fully manage our lifestyle and wellness practices.
❤️ Here are natural ways that can help YOU manage menopause.
Open Up & Reach Out
One of the most powerful ways to manage perimenopause is through open conversations. Talking about experiences with others who understand can be incredibly validating and reassuring. Whether it's confiding in close friends, joining a supportive community, or seeking professional guidance, reaching out ensures that no one has to go through this alone. Breaking the silence around perimenopause can help remove stigma and create a sense of empowerment.
Movement: Training for Mid-Life
Exercise plays a crucial role in balancing hormones and maintaining strength, but not all movement is created equal during mid-life. The best approach includes a mix of weight training and mindful cardio. Strength training helps maintain bone density, boosts metabolism, and supports muscle tone—all essential during perimenopause.
While cardio is beneficial for heart health, overdoing it can spike cortisol levels, which may lead to fatigue and increased stress. Finding a female-led fitness class that educates on training in alignment with hormonal fluctuations can be a game-changer, ensuring that exercise supports well-being rather than depletes it.
We run a weekly Sunday Session: Female Fusion Flow
Meditation & Proper Breathing:
Meditation can help
Reduce cortisol – the stress hormone that can contribute to anxiety, weight gain, and sleep disturbances.
Boost serotonin and dopamine – neurotransmitters that enhance mood, motivation, and emotional stability.
Increase GABA (Gamma-Aminobutyric Acid) – a calming neurotransmitter that helps reduce anxiety and promote relaxation.
Support neuroplasticity – improving focus, memory, and emotional regulation, which can be impacted by hormonal shifts in menopause.
By practicing meditation and mindful breathing, women can naturally regulate stress, improve sleep, and cultivate a more positive mindset—helping them navigate midlife with more ease and balance.We know that words and thoughts have a profound impact on how we feel and respond to challenges. Taking time for meditation helps reframe negative thinking, reduce stress, and cultivate inner peace. Even just a few minutes of guided meditation each day can shift energy levels, enhance mood, and promote resilience. Creating space for stillness and reflection can help women navigate perimenopause with a greater sense of clarity and positivity.
If you would love to learn how to add meditation into your life we have created a
or we you can check out our accepting change meditation: This Mindfulness meditation was written and recorded with an understanding of women’s wellness, focusing specifically on creating space in the mind and body to help us understand and accept change.
Mindset & Mood boosting
Implementing wellness routines and using supportive tools like aromatherapy can help manage perimenopausal symptoms naturally. Essential oils such as lavender, clary sage, and peppermint can assist with mood swings, sleep disruptions, and energy fluctuations. Small daily rituals—whether it’s a calming bedtime routine, breathwork, or journaling—can make a significant difference in how the mind and body respond to change. A proactive approach to wellness fosters a more balanced and empowered transition through mid-life.
By embracing these strategies, we can take back control, feel more aligned with our bodies, and experience perimenopause as a time of transformation rather than turmoil.
It’s all about finding what works best for YOU and creating a lifestyle that supports long-term vitality and happiness.
Hope this has helped and please feel free to comment on this post about your own wellness strategies and how they have helped. We can all support and help each other!
Wishing you wellness
Angela Elliott
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