Perimenopause Without the Drama – Real Tips to Help You Feel Your Best

Perimenopause is a natural stage of life—but let’s be honest, it can feel a little overwhelming. This phase typically begins between the ages of 40 and 45, though for some women it may start even earlier. It ends once you've gone 12 full months without a period—marking the official start of menopause. Think of it as a hormonal rollercoaster—with hot flashes, mood swings, sleepless nights, and irregular periods. Sound familiar?

The good news? There are simple, natural ways to move through this phase with more balance, energy, and calm. Let’s dive into some real-life tips to support you during perimenopause.

1. Eat for Your Hormones

• Add more cruciferous vegetables like broccoli, kale, and cauliflower. They support estrogen metabolism thanks to compounds like DIM (diindolylmethane).
• Focus on omega-3-rich foods—like salmon, walnuts, and chia seeds. These healthy fats boost your mood and reduce inflammation.
• Cut back on refined sugars and white flours. They can throw your hormones even more off balance.

2. Manage Stress—On Purpose

• Take some time for reflection and connection with God. Gratitude has a powerful effect on the amygdala, the brain structure that is the center of fear.
• Get your body moving! Exercise is key for releasing endorphins that boost your mood. Don’t forget to engage your muscles, we naturally start losing muscle mass after 30.
• Unplug before bed—no screens, no social media.

3. Treat Your Sleep Like Gold

• Create a relaxing bedtime routine.
• Skip caffeine and screens in the evening.
• Consider natural supports like magnesium, melatonin, or calming herbal teas (think valerian or passionflower).

4. Explore Natural Supplements—With Guidance

• Vitex (chasteberry): During perimenopause, it's common for estrogen to dominate over progesterone—leading to symptoms like irritability, bloating, heavy periods, and breast tenderness. Vitex helps support your body’s natural production of progesterone by gently modulating prolactin levels and enhancing ovulation in cycles that are still active.
• DIM: Helps balance estrogen metabolism by promoting the conversion of estrogen into safer, less active metabolites. In other words: it doesn’t lower your estrogen levels—it simply helps your body process it in a more efficient and healthy way.

Always check with your doctor or a hormone specialist before starting any new supplement.

5. Talk About What You’re Going Through

So many women go through perimenopause in silence. But you don’t have to.

Open up—to friends, a therapist, or a support group. Sharing your experience can help you feel seen and less alone. This season of life doesn’t have to be hidden or lonely.