PERIMENOPAUSE: THE CHANGE BEFORE "THE CHANGE"

By Erica Longstaff (BNatMed), Naturopath at Health 2000 Northlands

If you’ve caught yourself sobbing at a car insurance ad, fantasising about launching your partner’s socks into orbit, or standing in the kitchen wondering why you opened the fridge for the third time in ten minutes… congratulations. You might have joined the perimenopause club. “Wonderful” might be pushing it, but it doesn’t have to be miserable. What actually happens in perimenopause? Perimenopause is the transitional phase before menopause when your hormones start doing their own unpredictable thing. Oestrogen and progesterone levels fluctuate and gradually decline, while cortisol (your stress hormone) and insulin sensitivity can also shift. For some women the changes are subtle. For others it feels like someone swapped the smooth autopilot for a toddler at the controls. It can start in your late 30s or early 40s and last anywhere from a few years up to about a decade. The sneaky part is how gradually the symptoms creep in — many women don’t realise what’s happening until they look back and think, “Oh… that’s why I was such a grump for three years.”I speak from experience. Before I understood perimenopause as a naturopath, I just thought I’d suddenly become impatient, stressed, and terrible at sleeping. Sorry again, husband. Common symptomsEvery woman’s experience is different, but here are the frequent visitors:

• Mood swings, irritability, anxiety, or random tears
• Hot flushes and night sweats
• Waking at 2–3am for no good reason
• Crushing fatigue and brain fog
• Changing periods (heavier, lighter, closer, further apart)
• Weight gain, especially around the middle
• Achy joints or headaches
• Lower libido

Some women tick one or two boxes. Others feel like they’ve won the full symptom bingo. It’s about more than just hot flushes. What many women don’t hear enough is that how you navigate perimenopause can shape your health for the next 30–40 years. Declining oestrogen affects bone density, insulin sensitivity, cardiovascular health, and body composition. The good news? Your daily choices matter – a lot.
Practical ways to feel better
Food as hormone information
Load up on colourful vegetables, quality protein (eggs, fish, poultry, legumes, Greek yoghurt), healthy fats (avocado, olive oil, nuts, seeds), and fibre-rich whole foods. These help stabilise blood sugar and reduce inflammation. Cut back on ultra-processed foods, excess sugar, and alcohol — they tend to amplify mood swings, fatigue, and cravings. You don’t need to be perfect; better choices most of the time make a noticeable difference.
Move in ways that protect your future self
Resistance training (weights, bodyweight exercises, Pilates) is gold for preserving muscle and bone strength. Mix it with enjoyable movement — walking, swimming, dancing, whatever you’ll actually stick with. Exercise isn’t just about weight; it’s one of the best tools for mood, sleep, and long-term metabolic health.
Lighten your toxic load
We’re exposed to hormone-disrupting chemicals daily through plastics, synthetic fragrances, cleaning products, and pesticides. You don’t need to live in a cave, but swapping a few things (natural deodorant, glass containers instead of plastic, fragrance-free or plant-based cleaners) reduces the burden over time.
Master stress and sleep
Chronic stress makes every perimenopausal symptom worse. Build small daily habits that calm your nervous system — beach walks, gardening, yoga, reading, or even ten quiet minutes with a cup of tea. Sleep is non-negotiable. A regular bedtime, dim lights in the evening, and keeping devices out of the bedroom can help. If sleep is still elusive, there are effective natural strategies worth exploring.
Can supplements help? Diet and lifestyle come first, but targeted supplements can be game-changers for many women:

Magnesium — supports sleep, muscle relaxation, and stress resilience

Vitamin D + Calcium (or K2) — crucial for bone health as oestrogen drops

Omega-3s — help with inflammation, mood, joints, and heart health

B vitamins — energy production and nervous system support

Herbal allies such as sage, black cohosh, or red clover for some women with flushes (not suitable for everyone — always check with a practitioner)

The key is individualisation. What works brilliantly for your friend might do nothing for you. You don’t have to white-knuckle through it. Perimenopause isn’t a disease — it’s a natural transition — but you don’t have to suffer through it. Understanding what’s happening gives you the power to support your body instead of fighting it. If you’re wondering whether your symptoms are perimenopause-related, or you’d like practical, personalised strategies, come and see me at Health 2000 Northlands. I love helping women reconnect with how they feel and create simple, sustainable plans that actually work. This stage of life can be about stepping into your wisdom and energy — not just surviving the fridge-forgetting phase. Looking forward to meeting you.

Erica Longstaff (BNatMed)
Naturopath, Health 2000 Northlands  
About the Author. Erica Longstaff (BNatMed) is a qualified naturopath at Health 2000 Northlands with a passion for helping people improve their health through practical nutrition, lifestyle advice and evidence-informed natural medicine. She has a special interest in women’s health, metabolic issues, digestive health and healthy ageing. If you’d like personalised advice on navigating perimenopause, pop into the store for a chat.