MO WELLNESS HUB:
A NATUROPATHIC APPROACH TO PERIMENOPAUSE
A HOLISTIC APPROACH FOR A SMOOTHER TRANSITION
July 10th, 2025
Perimenopause, the transitional phase leading up to menopause, is a time of significant change for many women. It’s a gradual process usually commencing in one’s 40s but can begin earlier, lasting anywhere from 2 to 12 years. While some may experience little disruption, others find themselves navigating a complex array of physical and emotional symptoms.
During this time small health problems, if not addressed, could amplify into more significant issues later in life. Perimenopause gives you a window of opportunity to make changes that could positively impact your future health and quality of life.
Signs of Perimenopause
• Hot flushes
• Cognitive and mood changes
• Sleep disturbances
• Changes to menstrual cycle
• Hair loss
• Changes in the integrity of vaginal tissue
• Joint pain
• Central weight gain
• Migraines
If you’re older than 35 and have at least three of these symptoms, then you’re likely to be in perimenopause.
Hormones Involved in Perimenopause
1. Progesterone
Prevents heavy bleeding, calms the brain, helps us sleep and feel emotionally balanced.
2. Oestrogen
Fluctuations can result in a wide range of symptoms, including hot flushes, mood swings, brain fog, vaginal dryness and sleep disturbances.
3. Cortisol
High cortisol can result in insomnia, low energy levels, low libido, insulin resistance and weight gain.
4. Insulin
Necessary for blood glucose management and energy. Insulin resistance can be responsible for symptoms such as fatigue, brain fog, facial hair and central weight gain.
A Naturopathic Approach
Every woman will experience perimenopause differently, that’s why individualised support is required to understand and address the root cause of one’s symptoms. Naturopathic perspective will consider the interrelationship between affected body systems and develop personalise treatment aims, which may include:
• Soothing the nervous system
• Supporting healthy circadian rhythm
• Addressing insulin resistance
• Improving liver function
• Reducing inflammation
• Supporting healthy cognition
• Optimising digestive function and gut microbiome
• Supporting thyroid function
Naturopathy offers a wide variety of evidence based herbal and nutritional support, lifestyle adjustments and dietary changes to support women through this transition.
Supplements For Perimenopause
Magnesium Glycinate
Calms the brain, improves insulin resistance, prevents migraines, supports thyroid hormones and improve sleep quality.
Taurine
Acts in the brain as a beneficial neurotransmitter & supports healthy metabolism.
Choline
A precursor for a neurotransmitter that supports memory, mood and liver function.
Sea Buckthorn Oil
Supports skin hydration, elasticity and vaginal mucous membrane integrity.
Herbs For Perimenopause
Vitex Agnus-Castus
Boosts dopamine production which can improve perimenopausal related mood symptoms.
Zizyphus
A herbal favourite for menopausal sleep disturbances, hot flushes and anxiety.
Schizandra
Supports liver detoxification, improves cognition, anxiety, stress and night sweats.
Vervain
Calms and relaxes the nervous system, particularly when anger and agitation is present. Can improve menstrual pain, perimenopausal insomnia and improve liver function.
Lifestyle & Dietary Considerations
Reduce or remove alcohol
Impairs healthy brain and liver function, depletes key nutrients, harms microbiome, disrupts sleeps and worsen hot flushes.
Moving your body and building muscle
Improves long term brain health, reduces hot flushes and reverses insulin resistance.
Protein
Menopausal women require more protein than when you were younger to maintain muscle mass. Aim for 1.5g per kilogram of body weight per day.
If you’re noticing signs of perimenopause, it’s time to explore naturopathic options for a renewed sense of empowerment and vitality during this significant life transition. It’s imperative to remember that it is a natural phase of life, not a medical condition. For some personalised support, see one of our instore practitioners to explore the best treatment options for you.
Article by Ipswich Naturopath (BHSc) Libby Graham
Libby is a degree qualified Naturopath (BHSc) who embraces an evidence based approach to treating clients holistically.
She holds a particular interest in working with the health of women, new parents and families. From hormonal imbalances, to skin and digestive conditions, mental health concerns and childhood nutrition. With her compassionate approach, Libby will have you feeling empowered and informed about your health. Achieved through practical and realistic protocols that her clients can utilise and implement sustainably into their lives.