Navigating Perimenopause Naturally: Coming Home to Yourself

by Sylvana Janssen

"Why do I suddenly feel so different?" Maybe you’ve asked yourself this question more than once. You’re tired, even though you sleep well. Your skin feels duller, your hair thinner. Sometimes you don’t quite recognize yourself. Your moods shift more quickly, your period is irregular, and the demands of daily life feel heavier than before.

This is often the moment when many women first encounter the word perimenopause.

And honestly? It’s not exactly something you were looking forward to. But it can also be an invitation, an opportunity to reconnect with your body, your cycle, and your needs.

In this blog, I’ll guide you through approaching perimenopause naturally, with gentleness, rhythm, and trust.

What Is Perimenopause, Really?

This is a term that's not necessarily on everyone's lips. Some have never even heard it or learned about it, and yet it's such an integral part of a woman's life. Perimenopause is the transitional phase before menopause. It’s the time when your body begins preparing for the end of your fertile years.

For some women, it begins as early as their mid-30s. For others, not until their early 40s. It can last for years, sometimes up to a decade, and the symptoms are often subtle and confusing.

Common signs of perimenopause:

• Fatigue, even after a full night’s sleep
  

• Irregular or heavier periods
  

• Mood swings or irritability
  

• Trouble falling or staying asleep
  

• Weight gain, especially around the belly
  

• Skin changes like dryness or adult acne
  

• Hair thinning or loss
  

• Feeling foggy or unfocused
  
  

The tricky part? These signs are often dismissed as stress and are not handled with the proper care that this phase requires. Have you noticed any of these symptoms recently? If the answer is yes, I’ve put together a few steps that helped me find balance in perimenopause. If the answer is no, keep on reading anyway, because this is a phase every single one of us women will go through sooner or later.

Supporting Perimenopause Naturally

This transition doesn’t have to be a struggle. Instead of fighting your body, you can learn to support it. Holistic, natural lifestyle choices can help you move through this phase with more calm, energy, and clarity.

Create Daily Rhythm

Your hormones thrive on consistency. When you eat, sleep, and move at regular times, you give your body a sense of stability.

AZEȲA tip: Wake and sleep at the same time each day. Eat three grounding, nourishing meals rich in healthy fats, protein, and fiber.

Nourish Your Body with Calming Foods

What you eat directly influences your hormones. Reduce excess caffeine, sugar, and processed foods. Instead, embrace warm, natural meals. In Ayurveda, menopause is the phase of life associated with Vata, so grounding, warming foods are essential.

Hormone-supportive foods:

• Cooked vegetables (pumpkin, carrot, spinach)
  

• Clarified butter (ghee) for healthy fats
  

• Herbal teas like chamomile, shatavari, or red clover
  

• Nuts and seeds such as sesame, flax, and walnuts
  

Move Gently

Perimenopause brings hormonal shifts that can impact energy, mood, and sleep. High-intensity workouts like HIIT or intense cardio, once invigorating, may now leave you drained. This phase calls for movement that supports rather than stresses your system. Gentle practices like yoga, Pilates, swimming, or a slow morning walk in daylight help regulate cortisol, improve sleep, and calm the nervous system. These activities nourish rather than exhaust, helping your body restore balance, resilience, and steady energy during this important transition.

Soothe Your Nervous System

Perimenopause can be a time of heightened sensitivity. Daily moments of stillness, breathwork, or relaxation give your nervous system a chance to recover.

Some calming rituals include:

• Inhale for 4 counts, hold, exhale for 6 counts for 5 minutes a day
  

• Massage your body with warm sesame oil before bed
  

• Disconnect from screens 30 minutes before sleep
  
  

Surround Yourself with Connection

One of the most overlooked aspects of hormonal health is emotional support. Perimenopause is also a psychological shift. It’s okay to feel vulnerable, confused, or even sad at times. Allow yourself to feel it all and, at the same time, give yourself some grace while doing so. And talk about it. Talk about it and share what you’re going through with friends, your partner, or a coach. You don’t have to carry this alone.

What If You Gave Yourself Permission to Do It Differently?

Instead of trying to push yourself back into who you “used to be,” what if you became curious about who you’re becoming now? Perimenopause calls for softness, but also for awareness. It’s an invitation to make choices that work for you, not against your body. You’re allowed to rest more. You’re allowed to say no. You’re allowed to invest in foods, rituals, and habits that support you.

Perimenopause is not something to battle, but rather a reframing of who you are. Finding what works for you in this new phase is key to deepening the connection with yourself during this time. 

Want to know how to best support your body during any and every stage of life with routines and rituals that are tailored to you? Take this quiz and receive your personalized lifestyle guide, packed with valuable insights on nutrition, sports and timeless beauty. 

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