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If you’ve been feeling “not quite yourself” poor sleep, anxiety, hot flushes, weight changes, low mood, brain fog, fatigue, irregular periods you are not alone. For many women, these shifts are part of perimenopause and menopause, a normal life stage where hormones change and your body adapts.

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This page explains what perimenopause and menopause are, common symptoms, and how a naturopathic, evidence informed approach can support you alongside your GP/medical care.

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What is Perimenopause?

Perimenopause is the transition phase leading up to menopause. Hormones (particularly oestrogen and progesterone) can fluctuate significantly, which is why symptoms can feel unpredictable. Periods often change  becoming heavier, lighter, closer together or further apart and symptoms may come and go. Perimenopause can last several years for many women.

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What is Menopause?

Menopause is reached when you’ve had 12 consecutive months with no period (not due to pregnancy, contraception changes or other medical causes). After this point, you’re in post-menopause.

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Common Symptoms (You’re Not Imagining It)

Perimenopause and menopause can affect the whole body. You may notice:

• Hot flushes / night sweats

• Sleep disruption (waking at 3am, restless sleep, feeling unrefreshed)

• Mood changes (anxiety, overwhelm, irritability, low mood)

• Brain fog / concentration issues

• Fatigue and low resilience to stress

• Weight changes, especially around the middle

• Cravings, blood sugar dips, increased appetite

• Joint aches, headaches, palpitations

• Digestive changes (bloating, constipation, sensitivity to foods)

• Low libido or changes in confidence

• Changes in skin/hair

• Irregular or heavier periods (in perimenopause)

If symptoms are new, severe, or worrying, it’s always wise to speak with your GP to rule out other causes (for example, thyroid issues, iron deficiency, vitamin deficiencies, blood sugar dysregulation, or other health conditions).

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Why symptoms can feel so intense

During the transition, your body may be more sensitive to:

• stress hormones (cortisol/adrenal load)

• blood sugar swings (crashes can worsen anxiety, flushes, and sleep)

• sleep disruption (which then amplifies everything else)

• inflammation and gut changes

• reduced muscle mass over time (affecting metabolism and insulin sensitivity

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The good news: there’s a lot you can do to support your body through these changes.

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A Naturopathic Approach to Menopause Support

My approach is food first, practical, and personalised. We look at the foundations that influence how you feel day to day:

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1) Blood sugar balance (for energy, cravings, mood, and sleep)

Simple shifts like:

• protein at breakfast

• balanced meals (protein & fibre &healthy fats)

• reducing “crash foods” that spike then drop glucose
  can make a noticeable difference.

2) Nervous system & stress support (for anxiety and resilience)

We build realistic routines for:

• calming the stress response

• improving recovery

• supporting emotional regulation
  Because when stress is high, menopause symptoms can feel louder.

3) Sleep support (because everything improves when sleep improves)

Together we work on:

• evening routine and sleep hygiene

• temperature/flush triggers

• stabilising blood sugar to reduce night waking

• lifestyle habits that support deeper sleep

4) Gut and digestion

Digestion often changes midlife. We support:

• regular bowel habits

• fibre and hydration

• food sensitivities and bloating triggers

• microbiome friendly habits

5) Strength & movement (for metabolism, mood, bones)

You don’t need extremes. The goal is:

• strength training (to protect muscle and metabolism)

• daily walking/steps

• gentle consistency that fits your lifestyle

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Menopause & HRT

Some women choose HRT and find it supportive. Others don’t, or can’t. Either way, lifestyle foundations matter. I can support you with naturopathic coaching that complements medical care, including symptom tracking and routines that support sleep, mood, metabolism and energy.

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I do not diagnose or prescribe, and I’ll always encourage appropriate medical advice when needed.

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When to speak to your GP

Please seek medical advice if you have:

• symptoms that are severe, worsening, or unusual for you

• very heavy bleeding, bleeding between periods, or bleeding after sex

• significant mood changes

• palpitations, chest pain, fainting, or severe breathlessness

• any symptom that worries you

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How I can support you

If you’re ready for personalised support, I offer 1:1 coaching designed to help you feel steadier, calmer, and more confident in your body again with a plan you can actually follow.

 

Explore my coaching packages:
Or book a free discovery call:

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​This page is for general information only and is not medical advice. I provide naturopathic health coaching and do not diagnose, treat or prescribe. Always consult your GP/medical team for personalised medical guidance.