Perimenopause: An Overview Of The Sneaky Hormonal Plot Twist

Just when you thought you had your hormones all figured out, along comes perimenopause — the often underestimated warm-up act to menopause.

Think of it as puberty’s more mature, slightly unpredictable cousin. It sneaks in, usually in your 40s (but can start earlier), and quietly starts rearranging the hormonal furniture.

So, what’s going on in there?

In the early stages of perimenopause, the first hormone to start slacking off is progesterone. Produced after ovulation, progesterone is like the calm, soothing friend who helps keep things balanced. As ovulation becomes less regular, progesterone production starts to drop off.

Without enough of this lovely, chilled-out hormone, you might start noticing:

• Heavier or more erratic periods (oh joy),
• Mood swings that could rival a soap opera plotline,
• Sleep disturbances (3am existential crisis, anyone?),
• Anxiety or feeling a bit “on edge”,
• And PMS that’s, well… extra.

Then comes the oestrogen rollercoaster

As you move further into perimenopause, your ovaries start producing less oestrogen — but not in a smooth, graceful fade. No, oestrogen prefers drama. It fluctuates wildly — one day soaring, the next plummeting.

This hormonal chaos can bring about:

• Hot flushes (welcome to your own personal summer),
• Night sweats (cue the damp sheets),
• Brain fog (where did I put my phone… while holding it?),
• Vaginal dryness and libido changes,
• More intense mood swings, fatigue, and a sense that your body is no longer reading the memo.

So, how do we ride this hormonal wave?

The good news is, you’re not at the mercy of your hormones. There’s a lot you can do to support your body and mind through the transition. The best time to start is now (Ideally in your 30’s to soften the blow)

🌿 Diet & Nutrition 101 (check out the sample meal plan below)

• Balance your blood sugar – Reduce refined carbs and sugar, (the processed stuff) and eat protein with every meal to keep your energy steady and moods more stable.
• Support your liver – It’s your hormone processing centre. Think leafy greens, cruciferous veg (hello broccoli!), and plenty of water.
• Healthy fats – Essential for hormone production. Think avocado, nuts, seeds, and oily fish.
• Calcium & magnesium – Vital for bone health, sleep, and mood. Include dairy or fortified alternatives, leafy greens, nuts, and seeds.

🧘‍♀️ Lifestyle Tweaks

• Sleep – Prioritise good sleep hygiene. Ditch screens before bed, wind down with a book, or try guided meditation.
• Movement – Regular exercise (even a walk) helps with mood, energy, and bone strength. Focus on building muscle with resistance training such as weights or reformer pilates.
• Stress management – Cortisol competes with your sex hormones. Deep breathing, yoga, or time in nature can do wonders. Be honest with yourself about your coffee consumption – are you feeling jittery after your morning cup?
• Support network – You’re not alone! Talk to your mates, join a group, or see a practitioner who gets it. Chat to your partner and help him understand what you are experiencing.

Final thoughts

Perimenopause isn’t something to fear — it’s a natural transition (albeit one with a few curveballs). With the right knowledge, support, and a decent stash of herbal tea (or dark chocolate), you can navigate it with grace, grit, and a good sense of humour.

And remember, if things feel a bit too much, don’t hesitate to reach out for help — whether it’s with a health practitioner, a women’s health expert, or someone who can guide you through the fog.

 1-Week Perimenopause-Friendly Meal Plan

A few tips:

• Hydrate well! Aim for at least 6–8 glasses of water daily.
• Feel free to mix and match meals across the week.
• Don’t fear healthy fats – they’re essential for hormone health.
• If you’re vegetarian or dairy-free, most meals are easily adaptable.
• Prep some snacks and ingredients ahead to make the week smoother.