You might have heard that perimenopause is just something you have to endure. That it’s a “phase” you should wait out until menopause arrives. 

But the truth is ignoring perimenopause symptoms won’t make them go away—it could actually make them worse.

Why? Because perimenopause is a hormonal transition—not a single event. 

Ignoring the symptoms can lead to:

• • Chronic fatigue and mood swings that don’t just “pass” with time.
  • More severe hot flashes and night sweats due to unchecked hormonal imbalances.
  • Increased risk of bone loss, heart disease, and weight gain due to declining estrogen.

The good news? You don’t have to just suffer through it. Small, research-backed lifestyle changes and natural remedies can make a real difference.

Perimenopause symptoms are driven by fluctuating estrogen, progesterone, and cortisol—so the goal is to support these hormones naturally.

1. Balancing Estrogen with Phytoestrogens

Phytoestrogens are plant-based compounds that mimic estrogen in the body, helping to stabilize some symptoms.

✔ Best Food Sources:

• • Flaxseeds: Shown to reduce hot flashes and support hormonal balance according to a 2023 study.
  • Soy (Edamame, Tofu): A 2010 study in the Menopause Journal found that soy may help with hot flashes.
  • Chickpeas & Lentils: Provide plant-based estrogens and fiber to support gut health.

🛑 Note: While phytoestrogens help many women, some may experience worsened symptoms. If you have estrogen-sensitive conditions (like a history of breast cancer), consult your doctor first.

2. Regulating Cortisol to Reduce Stress & Belly Fat

During perimenopause, cortisol (your stress hormone) stays elevated longer, leading to:

• • Increased belly fat (even if diet stays the same).
  • Waking up at 3 AM with a racing mind.
  • Feeling more anxious and irritable than usual.

How to Lower Cortisol Naturally:

• • Magnesium-Rich Foods (Spinach, Almonds, Dark Chocolate): A 2021 study in the Journal of Endocrinology found that women supplementing with magnesium had 32% lower cortisol levels.
  • Morning Sunlight: Helps regulate cortisol and improve sleep patterns.
  • The 4-7-8 Breathing Method: Slows the nervous system and reduces cortisol within minutes (Harvard Health). How? Breathe in for 4 seconds, hold for 7 seconds, exhale for 8 seconds—repeat 4 times to lower stress.

3. Supporting Progesterone for Better Sleep & Mood

Progesterone is your natural sedative—it promotes relaxation and helps you fall asleep. But as progesterone declines in perimenopause, you might experience:

• • Restless sleep or waking up multiple times at night.
  • Increased anxiety and irritability.
  • Shorter, heavier, or irregular periods.

How to Support Progesterone Naturally:

• • Vitamin B6 (Found in Salmon, Bananas, & Chickpeas): Helps boost progesterone naturally.
  • Chamomile Tea Before Bed: A natural sedative that promotes relaxation.
  • Evening Primrose Oil: Some women report improved mood and sleep with Evening Primrose Oil, though research is still limited.

4. Herbs That Help With Perimenopause Symptoms

Certain herbs have been used for centuries to ease perimenopause symptoms, and modern studies are now backing their benefits.

✔ Ashwagandha (Reduces Anxiety & Cortisol):

• • A 2024 study in Frontiers in Endocrinology found that women taking ashwagandha had a 44% decrease in perimenopausal stress and anxiety.

✔ Black Cohosh (Eases Hot Flashes & Night Sweats):

• • Shown to reduce the frequency of hot flashes by 81% in a 2023 study.

✔ Maca Root (Boosts Energy & Libido):

• • Traditionally used for hormone balance, maca has been linked to improved energy and sexual function in perimenopausal women according to a 2006 study in International Journal of Biomedical Science.

🛑 Note: Always check with your healthcare provider before starting new herbal supplements, especially if you’re on medication.

Many women find relief through lifestyle changes, but some need additional support—especially if symptoms are severe or persistent.

If lifestyle changes aren’t bringing relief after 6+ months, hormone testing can pinpoint what’s really going on.

At Amazing Meds, we offer:

• • Comprehensive hormone testing (estrogen, progesterone, cortisol & thyroid).
  • Personalized treatment plans (herbs, supplements, or HRT if needed).
  • Expert guidance—so you don’t have to figure this out alone.

👉 You don’t have to struggle alone. Let’s find what works for you—schedule your consultation today and start feeling better.