I’m going to kick off with the simple fact that HRT is not the answer for ALL women experiencing perimenopausal symptoms.

Absolutely it has it’s place, and for some women it is game changing and even life saving, BUT you can have too much of a good thing (hormones). 

An emphasis on boosting oestrogen levels (whether that be from HRT or herbal supplements like red clover and wild yam) can add fuel to the fire, and this doesn’t mean you’re broken, it just wasn’t the answer for your body. 

This is why it’s SO important to work with a medical professional who knows this shit inside and out, you want a prescribing physician who a) won’t stick you straight on the highest dose and b) will continue to monitor your hormone levels and symptoms. 

 

There’s also plenty you can do from a nutrition and lifestyle standpoint to support your body through this hormonal transition. So let’s look at the key players:


1) Adrenal support: the holy-fucking-grail of perimenopause symptom management. During the menopause your adrenals take over from your ovaries to produce a small amount of hormones, and in short, the more taxed your adrenals are, the harder this transition will be. 

Tips:

  • Meditate (guided/moving…. However you like it)

  • Include some low intensity movement aligned with the breath eg yoga, pilates

  • Float tanks (a great way to escape the hustle and bustle)

  • Creative hobbies

  • Breathwork

  • Adrenal adaptogens (with guidance from a health professional)

  • Strip back your schedule, make time for you

2) Blood sugar chaos: as oestrogen levels decline, so does our insulin sensitvity…. this means a tendency to gain weight around the middle, but poor blood sugar balance can also contribute to brain fog, night sweats and decreased memory exacerbating the symptoms of perimenopause.

Tips:

  • Include protein, healthy fats and fibre at every meal to curb blood sugar spikes and keep you satiated (less high energy snacks craved!) 

  • Decrease your caffeine (this also helps with adrenal support)

  • Get into a routine with an overnight fast (12 hours is plenty, heroic fasts for women can cause even more hormonal disruption so tread carefully)

  • Build/maintain muscle - active muscles gobble up glucose without the need for insulin (resistance training is also a huge win for maintaining bone density)


3) Support your liver: your body’s detox HQ. This is so important for detoxing your wilding fluctuations hormones during perimenopause. 

Tips:

  • Decrease your alcohol intake (decreases the demand on your detox pathways and also the fluctuations in oestrogen can inhibit histamine breakdown, so you might have noticed your tolerance for alcohol has dropped off a cliff)

  • Get in your cruciferous veggies (especially broccoli sprouts) - great for liver detox

  • Stay hydrated

  • Decrease your exposure to toxins and processed foods 

  • Sweat regularly (exercise/sauna)

  • There are also some herbal supplements that can support the liver (again check these with a health professional)

4) Prioritise your sleep: everything feels better after a good kip, and perimenopause is going to throw a whole host of sleep sabotaging symptoms at you

Tips:

  • Create a bedtime routine: dim the lights, avoid screens, and wind down with a book or herbal tea.

  • Boost magnesium-rich foods (like almonds or dark chocolate) 

  • There are also various herbal supplements for sleep (approach with guidance)

  • Create your cave! A cool dark environment is optimal for sleep


5) Look after your gut: if your gut is out of whack, your hormones are out of whack. An overgrowth of the oestrobolome (fancy name for microbes which release oestrogen back into circulation) can add fuel to the fire when dealing with the hormonal rollercoaster.  

Tips:

  • Include plenty of fibre to keep your bowel movements regular (less chance of hormones being recirculated). I particularly love raw carrots and ground flax for binding to oestrogens so they can be excreted

  • Include plenty of polyphenols (eg berries, pomegranate, cocoa, dark chocolate) these are fuel for your commensal bacteria which help to maintain the balance of microbes

  • Stay hydrated (an overlooked cause of constipation)

  • Keep your diet diverse, overeating the same foods day in day out, will fuel microbial overgrowths  


6. Ditch the Xenoestrogens - these are chemicals found in things like plastics and cosmetics that mimic oestrogen in the body 

Tips:

  • Switch to glass or stainless steel containers instead of plastic for food and drinks.

  • Look for BPA-free, phthalate-free and paraben-free labels on products.

  • Opt for natural body care and cleaning products 


So while HRT can be a powerful tool, it’s just one piece of a much bigger puzzle and the more we understand our bodies, the better we can support them with what they actually need. And whether you’re living it, approaching it, or watching someone you love go through it, perimenopause is something we all brush up against. 

If you found this helpful, send it to a friend. Someone out there needs to know they’re not broken, they’re just leveling up.