Is This Perimenopause?

If your periods have started to change, you're not getting a good nights sleep, or your body just feels different—you’re not alone. Many women in their early to mid-40s begin to notice subtle (or not-so-subtle) shifts that can be both confusing and exhausting.

This transition is known as perimenopause, and it can start up to 10 years before your final period. The symptoms are real, and they’re often due to hormonal fluctuations—particularly a drop in progesterone and the rollercoaster of oestrogen levels.

Let’s take a closer look at what might be going on, and what you can do to support yourself naturally.

Common Signs You're in Perimenopause

Your cycle is often the first thing to shift. You might notice:

• Your period arriving earlier—say, every 23–24 days instead of your usual 28

• Heavier bleeding that lasts longer.

• Spotting that’s new.

• Night sweats.

• Waking in the night with heart palpitations.

• Poor sleep, where you're wide awake for hours despite feeling exhausted.

• Increased anxiety.

These symptoms are common, but that doesn’t mean you have to just put up with them.

So, What’s Actually Happening?

In perimenopause, progesterone begins to decline (a calming hormone).

At the same time, oestrogen can spike or drop unpredictably, which can trigger hot flushes, heavy periods, and mood swings.

These hormonal ups and downs affect everything from how you sleep to how you feel in your body.

Supporting Yourself Naturally

Thankfully, there are several nutrients and herbal options that can help bring some calm back to the chaos. Below are a few of my personal favorites. Keep in mind that everyone’s body responds differently, so these are simply suggestions—not one-size-fits-all solutions.

Magnesium

One of the most important nutrients during perimenopause. It helps to:

• Soothes anxiety and calms the brain.

• Helps regulate sleep by normalising progesterone and increasing melatonin.

• Reduce night sweats and hot flushes

• Support energy production

• Promote better sleep

• Regulate hormonal balance, especially when paired with zinc and vitamin B6.

Taurine

An amino acid that can:

• Reduces anxiety and improves mood.

• Soothes internal restlessness and night-time anxiety.

• Helps reduce hot flushes and night sweats.

• Promotes oestrogen detoxification.

Glycine

Another calming amino acid, glycine, can:

• Promote deeper, more restful sleep.

• Cool the body and reduce internal heat (especially helpful for hot flushes).

• Support liver detoxification and hormone clearance.

Herbal Helpers for Hormone Harmony

Black Cohosh

Well-researched for reducing hot flushes and supporting temperature regulation.

Withania (Ashwagandha)

An adaptogen that helps your body cope with stress, balance hormones, and improve energy and sleep.

Sage

Incredibly effective for reducing hot flushes and night sweats. Also shown to improve mood, memory, and sleep quality.

Milk Thistle

A beautiful liver-supportive herb that helps the body clear excess hormones. It also supports mood, blood sugar balance, and cardiovascular health.

Food as Medicine

Focusing on a nutrient-dense, anti-inflammatory diet can help you feel your best.

Fibre-rich whole foods – Think colourful veggies, leafy greens, legumes, and a variety of fruits. These support gut health, help balance blood sugar, and assist your liver in processing hormones efficiently.

Healthy fats – Avocado, olive oil, nuts, seeds, and oily fish (like salmon or sardines) help support brain health, hormone production, and reduce inflammation.

Protein with every meal – Helps stabilise blood sugar, keeps you full, and supports lean muscle (which naturally declines in our 40s). Aim for a mix of plant and animal sources.

Phytoestrogens – Foods like flaxseeds, tofu, tempeh, and legumes may help gently support oestrogen levels and ease symptoms like hot flushes and mood swings.

Mineral-rich foods – Especially those high in magnesium, calcium, zinc, and B vitamins—found in leafy greens, seeds, whole grains, eggs, and seafood. These nutrients support mood, energy, sleep, and hormone regulation.

Perimenopause is a transition that deserves care, understanding, and support. If your cycle has changed, your sleep is disrupted, or you’re feeling off, your body is telling you it needs a little extra help.

The good news is: there’s great natural options to help support you.

With love

Jules

At Casuarina Holistic Health, we offer expert Naturopathic consultations and Metabolic Balance appointments conveniently via telehealth. Get personalised support for gut health, menopause, weight management, and overall wellness—all from the comfort of your home. Book your online consultation today!

www.casuarinaholistichealth.com.au