Understanding Perimenopause: A Natural Approach to Hormonal Changes
- The Elliott Studio
- Mar 2
- 5 min read
Updated: Mar 24
I cannot state this enough... Perimenopause 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.
Why Open Conversations Matter
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-40s), 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 of 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 in 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 body's 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. I want to help bridge the knowledge gap, provide clarity, and offer practical, natural tools to help women move through perimenopause and beyond with more ease, confidence, and strength.
Take Control of Your Hormonal Health
When we understand our bodies, we can take control—and when we take control, we can make choices that help us feel better and 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 throughout my wellness career, it’s 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 perimenopause?
What is Perimenopause?
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.
Hormonal Changes: What’s Happening to Your Body?
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 common to feel wiped out when your hormones are doing their thing. This often happens when progesterone and testosterone drop, leading to constant tiredness that can disrupt work and social life.
Mood Swings and Anxiety – When your hormones, especially estrogen, fluctuate, it can affect your mood. Emotional rollercoasters can be tough, impacting relationships and mental well-being.
Brain Fog and Forgetfulness – Changes in estrogen can lead to brain fog and forgetfulness, making it hard to concentrate and remember tasks, lowering productivity.
Hot Flashes and Night Sweats – These classic signs of changing estrogen levels can disrupt comfort and sleep, leading to daytime tiredness.
Joint Pain and Stiffness – Lower estrogen can result in joint pain and stiffness, making it difficult to stay active or complete everyday tasks.
Weight Gain and Muscle Loss – Hormonal shifts can lead to weight gain and muscle loss, making it harder to maintain a healthy weight and increasing frustration.
Sleep Troubles – Hormones like progesterone and estrogen are vital for good sleep; their decline can lead to insomnia and daytime fatigue.
Okay, that all sounds unbearable, but remember that 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 can vary widely from person to person.
Elements like genetics, lifestyle, and overall health significantly influence how peri-menopause affects each individual. While we cannot alter our genetics, we can manage our lifestyle and wellness practices.
❤️ Here are natural ways to 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.
Movement: Training for Mid-Life
Exercise is crucial for balancing hormones but not all movement is the same 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 benefits heart health, overdoing it can spike cortisol levels, leading to fatigue and increased stress. Finding a female-led fitness class that educates on training in alignment with hormonal fluctuations can make a big difference.
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 and emotional stability.
Increase GABA (Gamma-Aminobutyric Acid) – a calming neurotransmitter that helps reduce anxiety.
Support neuroplasticity – improving focus, memory, and emotional regulation, often impacted by hormonal shifts.
Practicing meditation and mindful breathing allows women to naturally regulate stress, improve sleep, and cultivate a more positive mindset. Creating space for reflection can help women navigate perimenopause with greater clarity and positivity.
If you would love to learn how to add meditation into your life, we have created a
Alternatively, check out our "Accepting Change" meditation. This mindfulness meditation was designed 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 significantly impact 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 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.
I hope this has helped! Please feel free to comment on this post about your own wellness strategies and share how they have helped you. Together, we can support and help each other!
Wishing you wellness,
Angela Elliott
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