Perimenopause: What I’ve Noticed + How Nutrition Can Support You

I just had my 36th birthday last week, and I’ve started noticing some subtle changes in my cycle. They used to be reliably 29 days, but now sometimes they’re a few days earlier or a few days late — nothing dramatic yet, but enough to make me pause and wonder: Could this be the start of perimenopause?

I’ve also had quite a few client inquiries lately from women who are noticing similar changes, or who are concerned about hormone blood tests and what they mean. It’s an age where these changes are really possible, so I thought it would be useful to share what I know — the symptoms, what nutritional therapy can do, and what things to consider.

What is Perimenopause?

Perimenopause is the transition period before menopause (when your periods stop permanently). Hormone levels — especially estrogen and progesterone — begin to fluctuate more, and cycles become less predictable.

Some women start experiencing symptoms in their mid-30s to 40s, so if you’re in that age range and noticing changes, it’s not unusual. The transition lasts around 4 years on average, but this is very individual.

Common Symptoms to Watch For

Perimenopause can feel different for everyone, but here are some of the most common signs:

• Irregular cycles (earlier, later, heavier, or lighter)

• Hot flashes or night sweats

• Mood swings, irritability, anxiety or low mood

• Trouble sleeping / staying asleep

• Tiredness and fatigue

• Brain fog, difficulty concentrating or remembering things

• Weight gain or changes in body shape

• Changes in skin, hair, or vaginal dryness

• PMS symptoms becoming worse or more intense

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How Nutritional Therapy Can Help

Here’s what I focus on with my clients to help them feel more stable and resilient through perimenopause:

1. Balance blood sugar

This is the foundation. Eating protein, fibre, and healthy fats with every meal helps stabilise energy, reduce cravings, and keep moods more even.

2. Nourish with protein, fibre, and healthy fats

• Protein: eggs, legumes, fish, tofu, lean meats.

• Fibre: vegetables, wholegrains, seeds.

• Healthy fats: avocado, nuts, seeds, oily fish.

  
  

3. Support the adrenals & stress response

Stress amplifies perimenopause symptoms. Magnesium, zinc, and B vitamins are particularly supportive, alongside good sleep and relaxation habits.

4. Correct nutrient insufficiencies

Iron, vitamin D, calcium, and magnesium are especially important. Deficiencies can worsen fatigue, bone health, and mood.

5. Adjust food & lifestyle habits

• Reduce caffeine, alcohol, and spicy foods if they trigger symptoms.

• Include resistance training to support bone and muscle health.

• Stay active to support mood and circulation.

  
  

6. Consider testing & tracking

• Keep track of your cycle (bleeding, length, symptoms) for 2–3 months.

• Some functional tests (like DUTCH urine testing) can give a fuller picture of hormone metabolism.

• Ask your GP about day-specific hormone testing if considering blood work.

  
  

My Observations in Clinic

• Many clients report that PMS symptoms get worse during perimenopause — mood swings, cramps, and fatigue often become more amplified.

  
  

• ADHD symptoms can also feel harder to manage, with less capacity to mask and more difficulty with energy regulation.

  
  

• Fatigue is one of the most common complaints. Nutritional strategies often make a big difference here.

  
  

Final Thoughts

Perimenopause isn’t an overnight change — it often starts subtly, then gradually builds. The good news is there’s so much you can do with nutrition and lifestyle to make this transition feel smoother.

If you’d like to explore how nutritional therapy could support you, the easiest step is to book a free introductory call with me by clicking on the button below.

Book here