Perimenopause Primers: How to Slow Down Menopause Naturally

As a clinical nutritionist and naturopath, I've worked with women for over 25 years to help them navigate the challenges of perimenopause. While we can't stop menopause, we can ease the transition and even slow down the changes naturally.

By making simple shifts with food, herbs, supplements, and daily habits, you can support your hormones, reduce uncomfortable symptoms, and feel more like yourself again.

In this article, you'll discover the most effective strategies I recommend to my clients, including phytoestrogen-rich foods, adaptogens, and lifestyle practices that truly make a difference.

What Is Perimenopause?

Perimenopause is the transitional window before menopause, typically occurring between the ages of 35 and 50, though some women experience changes even earlier. It's the time when hormones like estrogen, progesterone, and DHEA begin to fluctuate, leading to symptoms like:

• Irregular periods
• Fatigue
• Brain fog
• Mood changes
• Weight gain
• Sleep disturbances
• Hot flushes and night sweats
• Decreased libido

This phase can last 5–10 years, and how we support our bodies during this time can influence the timing and experience of menopause itself.

Can You Slow Down Menopause Naturally?

While we can't stop menopause (and we shouldn't, it's a powerful natural rite of passage), we can slow its progression and dramatically improve how you feel through naturopathic care.

Last year, my parents both had open heart surgery, three months apart for different reasons, so my stress went sky high. As a result, over these 6 months, my periods became irregular and I started to get hot flushes. Therefore, I presumed that since I was 52, I was going into perimenopause. I added our Rejuv Female Balance capsules & started eating more hormone-balancing foods, such as the ingredients in this salad.

The stress subsided, and I moved to the countryside to improve our quality of life as a family. After 4 months, my periods normalised, and the hot flushes disappeared. I've stayed on our Rejuv Female Balance capsules to this day (8 months later) so that I enter into menopause at the right time for me, when my eggs run out, not prematurely due to stress or other triggers/imbalances.

Like Jenny, our Wellness Warrior of the week, I stopped taking our Female Balance capsule, and some of these symptoms started to come back. For now, I'm back on them to gently support myself so I can thrive and not just survive this season.

"I've been taking the female balance for a few weeks. Going through menopause, I want to avoid taking medication and have been looking for alternatives. I decided to give this a try and see if it would help my hot flushes. Within a few days, I noticed a huge difference - fewer flushes, and after a week or two, they're practically non-existent. If I skip a day or 2, they come back. I will continue with these. Thank you. Jenny."

1. A Phyto-Hormone-Rich Diet

Certain foods help balance estrogen and progesterone naturally:

• Flaxseeds – rich in lignans to support estrogen metabolism
• Cruciferous vegetables (broccoli, kale, cabbage) – detox excess estrogens
• Organic NON-GMO soy, chickpeas, lentils – phytoestrogens that may support waning hormones
• Healthy fats – like avocado, olive oil, and wild-caught salmon for hormone synthesis

Limit refined sugar, dairy, gluten, and alcohol to weekends and limit one caffeinated drink per day, as they spike cortisol and crash your hormones.

2. Hormonal Primers: Support, Don't Replace

Rather than jumping straight to hormone replacement, we start by supporting your body's hormone production with the power of plants.

There are many published papers confirming the effectiveness of Chinese herbs to improve menopausal symptoms. 'A review of effective herbal medicines in controlling menopausal symptoms' by Kargozar et al. (2017) found several herbs, including sage, alfalfa (Medicago sativa), red clover (Trifolium pratense), and Panax ginseng, showed efficacy in alleviating acute menopausal symptoms such as hot flushes and insomnia.

Seven Hormone-Balancing Superheroes

I have seven hormone-balancing superheroes that are all encapsulated key players in my synergistic blend, Rejuv Female Balance vegan capsules:

1. Vitamin B6: Supports adrenal resilience and neurotransmitter balance, reducing mood swings and fatigue
2. Red Clover: Contains phytoestrogens that help modulate estrogen levels and ease peri and menopausal symptoms
3. Siberian Ginseng (Eleutherococcus senticosus): An adaptogen that calms the nervous system and improves energy during hormonal transitions
4. Zinc: Vital for hormone production, thyroid function, and immune regulation
5. Sage Leaf: Traditionally used to reduce hot flushes and night sweats through estrogenic and cooling properties
6. Wild Yam (Dioscorea villosa): Known to support progesterone balance and ease menstrual, peri, and menopausal discomforts
7. Alfalfa (Medicago sativa): Provides natural phytoestrogens that may ease hot flushes and support hormonal balance

3. Adaptogenic Herbal Allies

Adaptogens help your body adapt to hormonal and stress changes, especially when the adrenal glands begin to buffer declining ovarian hormones.

Chronic stress and adrenal fatigue can worsen menopausal symptoms by disrupting the body's natural hormone regulation. As the ovaries reduce estrogen production, the adrenal glands take over some hormone output, notably cortisol and DHEA.

When the adrenals are depleted or overstimulated, symptoms like hot flushes, mood swings, sleep disturbances, and fatigue intensify.

Supporting adrenal health is crucial. Adding adaptogenic herbs to your diet can be a game-changer. See my blog on adrenal fatigue for more info.

4. Lifestyle for Longevity

• Sleep by 10 pm – Your adrenals reset between 10 pm and 2 am
• Strength training – Improves bone density and insulin sensitivity
• Gentle movement – Daily walking, yoga, and Pilates regulate cortisol
• Breathwork & mindfulness – Reduce cortisol and enhance DHEA output

5. Test, Don't Guess

Consider functional hormone testing to understand:

• Estrogen/progesterone ratios
• Cortisol rhythm
• DHEA status
• Melatonin output

This gives a personalised blueprint for your perimenopause plan.

Pause for Recalibration

Perimenopause and menopause are not a decline; it's a recalibration. With the right tools, you can slow the onset of menopause, preserve hormonal resilience, and feel balanced and vibrant well into your 70s and beyond.

Don't forget men experience andropause too—read more in my recent blog.

If you're experiencing perimenopause symptoms and want to explore a natural, personalised plan, I'm here to support you.

Natural Support to Ease Your Journey

Perimenopause doesn't have to feel overwhelming. With the right support, you can move through this phase feeling stronger, calmer, and more balanced. Alongside dietary and lifestyle strategies, I often recommend targeted supplements to my clients.

• Female Balance – A gentle herbal blend of 13 botanicals formulated to help alleviate PMS, hormonal fluctuations, fibroids, and menopausal symptoms without synthetic hormones.
• Women's Health Pack – Includes Female Balance plus supporting formulas for adrenal health, gut balance, bone support, immune resilience, and weight-metabolism support.
• The PMS Elixir – A vegan capsule formula with chasteberry, ashwagandha, iron, magnesium, iodine, and broccoli to help rebalance cycles and relieve PMS symptoms.

Together, these formulas provide comprehensive support. Combined with nourishing foods and stress-reducing habits, they can help you feel more balanced during this natural life stage.

Personalised Support for Your Hormonal Health

Every woman's journey through perimenopause is different, which is why I always recommend starting with a personalised assessment. Complete your free Wellness Profile to get a clear picture of your current health, highlight areas of imbalance, and receive a tailored plan for nutrition, lifestyle, and supplements.