10 things to support perimenopause

These are the non-negotiables: if you really want to support your body through hormone changes, avoid weight gain, sleep well, reduce anxiety, brain fog, and overwhelm, and reduce hot flushes; make these weekly practices.

Perimenopause into menopause is like a second puberty. This time, you have more responsibility and pressure to hold it together. Unfortunately, there’s no mum to let all your frustrations loose on!

As we enter this stage, our hormones become even more changeable than the month-by-month fluctuations we experience.

Understanding Hormonal Changes

Estrogen doesn’t just decline; it goes up and down. This fluctuation creates havoc with our menstrual cycle, fat distribution, mood, sleep, cognitive function, skin, and vasomotor symptoms affecting temperature regulation.

Progesterone drops (often earlier than estrogen) as ovulation decreases. This can cause irregular periods, poor sleep, mood changes, headaches, and anxiety.

Follicle Stimulating Hormone (FSH) may have been tested in your blood to check hormone levels. This hormone rises as the ovaries become less responsive, marking the entry into menopause.

Insulin sensitivity decreases during this time. Declining and fluctuating estrogen levels increase insulin resistance. This makes cells less responsive to insulin and causes the body to produce more to manage blood sugar. For some, this can lead to weight gain, blood sugar irregularities, cravings, and low energy.

Cortisol often becomes dysregulated or elevated due to declining estrogen and progesterone. This can lead to increased belly fat, high stress, anxiety, brain fog, and poor sleep.

Leptin (the satiety hormone) and Ghrelin (the hunger hormone) can also become deregulated. The decline and fluctuation of estrogen levels can affect your appetite, causing increased hunger, reduced satiety, and weight gain. Poor sleep quality often affects Ghrelin levels.

10 Practices to Support Your Transition

Below, I have included ten aspects to review. These can help lessen the effects of this transition. For further support, please feel free to reach out.

1. Strength/Resistance Training 3 x per week

   Using weights to stimulate muscles is especially beneficial during perimenopause. It helps counter the body’s reduced insulin sensitivity and natural loss of muscle. As hormones fluctuate, the risk of insulin resistance and sarcopenia (age-related loss of muscle mass, strength, and function) increases. This can lead to fatigue, weight gain, and a slower metabolism.

   
   

   Resistance exercise improves how your body uses glucose. It helps maintain or build muscle, which keeps metabolism efficient and supports better energy levels. It also plays a key role in protecting long-term health by improving body composition, supporting mood, and strengthening bones.

   
   

   With declining estrogen, the risk of osteoporosis rises. Weight-bearing exercise helps maintain bone density and reduces fracture risk. Overall, strength training is one of the most effective ways to manage physical and metabolic changes during perimenopause while supporting mental well-being.

   
   

2. Creatine 3-5g per day

   Creatine helps maximize strength training benefits, preserve muscle, and support metabolism and brain function during perimenopause.

   
   

3. Manage Stress

   Avoid unnecessary belly fat storage and hormonal symptoms by maintaining balance with stress and cortisol levels. Consider realistic schedules that include downtime with activities that bring you joy. Things like laughing with friends, spending time outdoors, walking, stretching, and practicing breathing or meditation can help lift your energy naturally.

   
   

4. Sleep is a Priority & Start Taking Magnesium Glycinate Before Bed

   Prioritizing sleep is crucial. Aim for 7-9 hours nightly. Taking magnesium glycinate before bed can be especially beneficial during perimenopause. Fluctuating estrogen and progesterone levels often cause insomnia, night sweats, and restless sleep. Consistently getting good sleep helps regulate hormones like insulin and cortisol. It also supports muscle recovery from strength training and improves mood and cognitive function.

   
   

   Magnesium glycinate is a highly absorbable form of magnesium. It promotes muscle relaxation, calms the nervous system, and enhances sleep quality. This helps you fall asleep faster and stay asleep longer. Together, focusing on sleep and supplementing with magnesium supports hormonal balance, metabolism, muscle recovery, and overall well-being during this transitional stage. At Nourishe Botanicals we also make Hello Sleep & Beautiful Sleep which you may benefit from.

   
   

Looking at Inflammation Control, Metabolism, and Meal Planning

1. Avoid Undereating!

   This is one of the worst things you can do. Undereating creates more stress in your body, spikes cortisol levels, slows metabolism, causes fatigue, and increases cravings! In the past, I wasn't into calorie tracking. However, with so many fad diets and eating styles around, I think it creates an easy way to check in with yourself. I often encourage my clients to use MyFitnessPal for a week. This helps them see if they are eating well, eating when they don’t realize it, and looking at their protein, carbohydrate, good fat, and fiber balance. Most importantly, ensure you aren't under-eating!

   
   

   A simple way to check for the right amount of calories for you is using Body Essentials. Look at your Basal Metabolic Rate (BMR)—the absolute minimum amount of energy required to sustain vital functions like breathing and metabolism. Never go below this! Then, consider your Total Daily Energy Expenditure (TDEE), which calculates what you need daily based on your movement and lifestyle. You can find both calculations here: BMR Calculator.

   
   

2. Insulin Sensitivity

   To ensure your carbohydrates are used as fuel and not stored as belly fat, you need a balanced diet. Reducing sugar spikes is essential. A simple way to do this is to ensure you have a macronutrient balance (carbohydrates, protein, and good fats) at each meal.

   
   

Macronutrients - Protein, Fats & Carbohydrates

Proteins are vital for growth, immune function, and tissue repair. They help make enzymes and hormones, transport minerals, and maintain muscle mass. Ensure you are eating 30g of protein at every meal.

Carbohydrates are needed for the central nervous system, brain, kidneys, and muscles to function. They are a quick source of energy. The fiber in carbohydrates is essential for elimination and intestinal health.

Eat heavier carbs (whole grains like oats, quinoa, and brown rice; fruits like berries, apples, and citrus; starchy vegetables like kumara/sweet potato and pumpkin; legumes like lentils and chickpeas) earlier in the day. This provides a better insulin response, less blood sugar spike, fuels energy and brain function, and supports metabolism.

At night, insulin sensitivity drops. So, carbs should be lighter, slower-digesting, and lower in quantity. Focus on non-starchy vegetables (broccoli, spinach, zucchini, cauliflower) and limit refined carbs (white bread, pasta, sweets) and large portions of starchy carbs (rice, potatoes). This helps prevent blood sugar spikes, supports better sleep, and reduces fat storage risk.

Avoid excess sugar and wine; these will spike your insulin levels.

Good fats assist in growth and development, energy, cell membrane maintenance, cushioning of organs, and stability in foods. They also help absorb fat-soluble vitamins like A, D, E, and K, and support hormone manufacture, cholesterol, cortisol, skin health, and mood.

1. Fibre

   Fibre is a type of carbohydrate found in plant foods that the body cannot fully digest. It plays a crucial role in overall health, especially during perimenopause. It helps regulate digestion by adding bulk to stool and promoting regular bowel movements. This supports the elimination of waste and hormones like estrogen. Fibre also slows the absorption of sugar into the bloodstream, improving blood sugar control and reducing the risk of insulin resistance. Additionally, it feeds beneficial gut bacteria, supporting a healthy microbiome that influences hormone balance, immunity, and even mood. Overall, a diet rich in fibre—from vegetables, fruits, legumes, and whole grains—can help manage weight, support hormone regulation, and improve long-term health during perimenopause. Ensure you are including 30g of fibre per day.

   
   

2. Fermented Food: Include One Form Daily

   Incorporating fermented foods during perimenopause helps balance hormones, improve gut health, support nutrient absorption, and even boost mood. Foods like miso soup, sauerkraut, kimchi, or kefir are great options. Fermented foods support overall digestive health, skin health, nutrient breakdown, healthy bacteria levels, immune function, and inflammation reduction.

   
   

3. Anti-inflammatory Diet

   To support joint pain, brain function, hot flushes, digestive health, detoxification, skin health, and fat loss, add oily fish (like salmon, mackerel, or sardines) three times a week. Include turmeric and ginger in your meals, remove refined vegetable oils (like sunflower, canola, and corn oils), and ensure you are eating a minimum of five colorful vegetables daily. Think Mediterranean diet. We also make Hello Detox & Metabolism to further assist you with your metabolism & decreasing inflammation.

   
   

10. Lifestream Aloe Vera Juice

Take a daily 30ml shot on an empty stomach. This supports gut health (lining, motions, and intestinal bacteria), blood sugar regulation, liver health, hydration, and skin health.

For More In-Depth Support

Please book a full consultation with Serina at Nourishe Botanicals. Together, we can work towards balance, reduce symptoms, and ensure you have support with nutrition, lifestyle practices, and effective supplementation for your body and mind to be happily balanced.

At Nourishe Botanicals, Serina Gardner is a qualified naturopath, nutritionist, and medical herbalist. She helps women restore balance naturally through personalised naturopathic care, herbal medicine, and nourishing botanical products. Consultations are available online New Zealand wide or in person in Papamoa, Bay of Plenty. Please use the book now function and choose a time and get the support you are looking for.