Making Sense of Perimenopause and Menopause: A Holistic Approach to Wellness

What’s Happening with My Hormones? 

Throughout perimenopause, (which can last from 3 to 10 years before your final period) and menopause there big hormonal shifts, particularly the drop in two key hormones: estrogen and progesterone. 

Estrogen isn’t just a reproductive hormone—it’s everywhere. Your liver, muscles, brain, and even your fat tissue all have estrogen receptors. So, when estrogen starts to decline in perimenopause and into menopause, the ripple effects are felt throughout your entire body. 

Progesterone, often known as the calming hormone, also declines, which can contribute to sleep disturbances, anxiety, and that inner sense of feeling less grounded. 

Add to this the changing balance with testosterone (yes, women have it too), and it’s no wonder we feel like we’re on a rollercoaster ride we didn’t buy a ticket for. 

What’s with the Weight Gain? 

That little “meno-belly” you may be noticing? It’s not just about eating too much or exercising too little. It’s a biochemical response to hormonal change. 

Estrogen helps keep our cells sensitive to insulin, the hormone that regulates blood sugar. As estrogen declines, our bodies may become more resistant to insulin, meaning more glucose ends up being stored as fat—especially around the middle. 

This is known as insulin resistance, and it’s a key driver of metabolic changes such as high cholesterol, high blood sugar, and yes, stubborn belly fat. It also increases the risk of type 2 diabetes and cardiovascular disease. 

There’s good news, though. Diet and lifestyle changes can significantly reduce insulin resistance and help your body become more metabolically flexible, meaning you can burn fuel more efficiently—even when estrogen has left the party. 

Brain Fog Is Real—And You’re Not Losing It 

Struggling to find the right words? Walking into rooms and forgetting why? You’re not imagining things. That cloudy thinking, forgetfulness, and difficulty concentrating—often called brain fog—is real and linked to those fluctuating hormones. 

Estrogen, progesterone, and testosterone all influence brain chemistry. When estrogen drops, it affects the way we metabolize glucose—your brain’s favourite fuel. If your glucose supply isn’t as stable as it used to be, your brain simply doesn’t function as sharply. 

This fogginess can also be worsened by poor sleep (thanks again, hormones), stress, and disrupted blood sugar. 

Mood Swings, Anxiety, and “Not Feeling Like Yourself” 

One of the most reported (yet least talked about) symptoms is a change in mood. Anxiety, irritability, low motivation, and even depression can all become more noticeable during the menopausal transition. 

In fact, women are two to four times more likely to experience depression after menopause than before. The hormone changes alone would be enough to affect your mental wellbeing, but they’re often coupled with poor sleep, hot flushes, life stress, and maybe even a sense of grief. 

Grief? Yes. It’s common to feel a sense of loss—of your younger self, of your role in life, of physical vitality, and of the ability to conceive. It’s okay to feel this. It’s normal. But it’s also important to find support and not go through it alone. 

So, What Can You Do? 

There are many ways to support yourself through this stage of life—and they’re not as complicated as you might think. Here’s what I recommend: 

1. Eat for Balance

Choose a Mediterranean-style diet rich in vegetables, legumes, whole grains, fish, healthy fats like olive oil, and small portions of lean meat or poultry. This supports stable blood sugar, balances mood, and helps reduce inflammation. 

Avoid sugary drinks, processed snacks, and too much alcohol—these can make symptoms worse and increase insulin resistance. 

Aim for adequate protein at each meal (about the size of your palm), which helps support mood, muscle mass, and satiety. 

2. Get Moving—Every Day

Regular movement improves insulin sensitivity, lifts mood, helps regulate sleep, and decreases your risk of chronic disease. Aim for at least 30 minutes most days—walk, dance, swim, lift weights, do yoga. Anything is better than nothing. 

3. Sleep and Stress

Sleep can become elusive in perimenopause and menopause. But it’s essential for managing mood, memory, and hormones. Set a regular sleep schedule, reduce screen time before bed, and explore calming practices like breathwork, meditation, or a warm bath with magnesium salts. 

Stress management is vital. Chronic stress disrupts hormones and fuels many menopausal symptoms. Try spending more time in nature—forest walks, ocean swims, or even just sitting in your garden can do wonders. It’s called forest medicine for a reason! 

4. Feed Your Brain and Adrenals

Key nutrients to support brain and adrenal health include: 

• Vitamin C – red capsicum, kiwi, citrus 

• Magnesium – leafy greens, cacao, legumes, seeds 

• B vitamins – eggs, whole grains, legumes, dark greens 

• Healthy fats – avocado, nuts, oily fish, olive oil 

These all support your nervous system, energy, and hormonal balance. 

5. Talk to Someone Who Understands

As both a counsellor and naturopath, I often see women trying to “power through” this stage of life without support. But this is a time when your body, your brain, and your spirit need care. 

Whether you’re struggling with mood swings, weight gain, brain fog, or simply want to feel vibrant and confident again—there is a way through. 

You don’t have to figure it all out alone. 

A qualified natural medicine practitioner can help you make sense of what’s happening in your body and mind during this phase of life. With the support of evidence-based nutrients, herbal remedies, food as medicine, and personalised lifestyle strategies, you can find your way back to balance. If you’re feeling overwhelmed, it’s the perfect time to reach out for expert guidance and support.  

Menopause is not the end—it’s a new beginning. With the right support, you can thrive