Thriving Through Perimenopause: My Journey, My Lessons, and the Solutions That Work

Think about it… what did you reach for this morning?
☕ Coffee?
🥤 Juice?
💧 Water?

Most of us are on autopilot in the mornings - rushing to get kids ready, racing to work, and trying to wake up enough to function. But here’s the thing:

Your cells have been fasting all night. The very first thing you drink sets the tone for your hormones, blood sugar, and energy levels for the entire day.

➡ Coffee first? It spikes cortisol and puts your body in “stress mode” before you’ve even started your day.
➡ Juice or sweetened drinks? That’s a blood sugar rollercoaster waiting to happen.

When you’re in perimenopause, those spikes and crashes hit harder - making symptoms like anxiety, fatigue, bloating, and irritability worse.

The fix? It’s simple, and it works.

Read on...

I’ll be honest - perimenopause knocked me sideways.

One moment I was juggling a business, showing up for clients, doing school pick-ups like a pro. The next, I was lying awake at 3 a.m., anxiety running wild, wondering if something was seriously wrong with me.

Fatigue. Brain fog. Mood swings in meetings. Sudden weight changes.
If you’re here, you might be going through it too. And I want you to know this: you’re not broken, you’re not alone, and there are ways to feel like yourself again.

Emotional Symptoms That Caught Me Off Guard

It started subtly - my cycle changed. Then came the emotional curveballs:

• Waves of anxiety that felt unfamiliar and overwhelming

• Mood swings that made me irritable, anxious, and sometimes deeply sad

• Waking up in the night and not being able to fall back asleep

• Struggling to focus during the day

• Feeling like simple tasks took twice the effort

I didn’t know about perimenopause back then. I just knew my body felt different, and it scared me.

When I Realised Something Was Different

Like most people, I went to my GP (Doctor).
One wanted to prescribe antidepressants. Another suggested I see a psychologist. A third said it was “just work stress.”

None of them connected the dots.
It wasn’t until I started researching on my own that I found the word perimenopause - the natural hormonal transition all women go through before menopause.

And that was the turning point.
Finally, I had a name for what I was experiencing, and I could take action.

The Moment I Decided to Take Control of My Health

I remember looking at myself in the mirror one exhausted morning and thinking: I can’t keep going like this.

So I made a plan:

1. Educate myself - I read everything I could about perimenopause and hormonal health.

2. Make lifestyle shifts - I adjusted my diet, started moving more, and prioritised rest.

3. Find natural supports - herbal teas, adaptogens, breathwork, and better sleep habits.

The more I learned, the more empowered I felt. My symptoms didn’t vanish overnight, but they became manageable. And I stopped feeling like a stranger in my own body.

This is me

Understanding What’s Happening in Your Body

If you’re in your 40s (or even late 30s), perimenopause may already be in motion.
Here’s what’s going on:

• Estrogen - Fluctuates wildly, causing hot flashes, mood swings, and changes in cycle length.

• Progesterone - Declines steadily, leading to poor sleep, increased anxiety, and changes in libido.

• Cortisol - Your stress hormone, which can worsen symptoms when it stays high.

Knowing this isn’t just “biology trivia” - it helps you understand why certain lifestyle changes can make a difference.

Sleep, Night Sweats & the 3 a.m. Wake-Up Call

Sleep disruption was one of my toughest symptoms. Here’s what helped me:

• Consistent bedtime - Same sleep/wake time every day, even weekends.

• Cool, dark bedroom - Breathable bedding, no screens, and blackout curtains.

• Deep breathing - The 4-7-8 method to calm my nervous system before bed.

• Magnesium & herbal teas - Chamomile, valerian root, or melissa to relax my body.

Small changes, big results - my nights went from 4–5 hours of broken sleep to a full 7–8 hours most nights.

Weight Changes & Body Composition Shifts

Perimenopause changes how your body stores fat and builds muscle. I found my old “eat less, exercise more” approach just didn’t work anymore.

What did work:

• Strength training 2–3 times per week

• Daily movement - walking, yoga, light cardio (actually, i am currently training for the Camino to Santiago pilgrim walk!)

• Protein at every meal - helps maintain muscle and stabilise blood sugar

• Healthy fats & fibre - support hormone balance and gut health

I also adopted a “no constant snacking” rule, following Barbara O’Neil’s advice to eat every 5 hours so my digestion and hormones had time to rest.

Nutrition Changes I Made

I also changed my diet. Increasing my intake of protein-rich foods and focusing on nutrient-dense, whole foods gave me more energy. It helped me stay at a healthy weight. I also followed Barbara O'Neil's advice to eat every 5 hours, to allow my gut to 'digest and rest' with no snacking in between.

Nutrient	Importance for Perimenopause	Food Sources
Protein	Helps preserve muscle mass and supports metabolism	Lean meats, poultry, fish, eggs, legumes
Fiber	Promotes gut health and can help manage weight gain	Whole grains, fruits, vegetables, nuts, and seeds
Healthy Fats	Supports hormone balance and brain function	Avocados, olive oil, nuts, and fatty fish (such as Wild Salmon)

By adopting these weight gain and perimenopause solutions, I handled the physical changes better. I felt more confident and in control.

Mental Health and Mood Swings: My Coping Strategies

Dealing with mood swings during perimenopause can be tough. Hormonal changes made me feel irritable and sad. These mood swings made me feel far from myself.

Feeling too sensitive was a big challenge. Simple things stressed me out. I felt overwhelmed, frustrated, and lost control.

I started looking for ways to cope. Here are some strategies that really helped:

• Mindfulness and meditation practices - Quiet time each day helped me stay calm.
• Regular exercise - Activities like yoga and walking made me feel better.
• Journaling - Writing down my feelings helped me understand them better.
• Seeking support from loved ones - Talking about my mood swings and perimenopause symptoms helped me feel supported.

It's not been simple, but I've learned to be kind to myself. These strategies have helped me find balance and strength. They've made this challenging time more manageable.

FAQ: Perimenopause in a Nutshell

When does it start?
Usually in your 40s (average age 47), but can begin earlier. Mine started at 39.

How long does it last?
Anywhere from a few months to several years (average 4 years).

Can you still get pregnant?
Yes - even with irregular cycles. Fertility is lower but not gone. Contraception is still important if you’re avoiding pregnancy.

Most common symptoms?
Hot flashes, mood swings, poor sleep, brain fog, weight changes, anxiety.

What helps?
Lifestyle changes, stress reduction, balanced nutrition, herbal supports, and patience with yourself.

P.S. Whenever you're ready, grab my free guide to biohack perimenopause through hormone-balancing foods and start feeling better today. [Download Now]