Perimenopause Doesn’t Have to Control You: 10 Ways to Take Back Your Power

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Perimenopause hit me hard AF - mood swings, sleepless nights, and hormonal chaos. But here’s the truth: it doesn’t have to be that way. The day I figured this out, was the day I took back control over my body. Sure it is not always rainbows and unicorns, but geeze whiz it made such a huge difference! And yes - you can reclaim your power and find balance too. During this "delightful" phase of life, you need to focus on key aspects of your health. In this blog, I’ll share 10 ways you can take back control of your body, manage your symptoms, and start feeling like yourself again. It worked for me, and yes it just might work for you!

1. Check Your Vitamin D3 Levels

As I write this, I am caravanning up the East Coast of Australia for the end of the school holiday period. There has been an abundance of sun, sand and surf! Did you know that Vitamin D3 is about more than just keeping your bones strong? Low Vitamin D3 levels are common in perimenopausal women and can contribute to fatigue, mood swings, and immune issues. Getting your Vitamin D levels checked is a simple, powerful step you can take to support your overall hormone balance.

Take Action: Ask your healthcare provider to test your Vitamin D3 levels. If they’re low, adding a supplement or spending more time in the sun could make a world of difference.

2. Zinc: Your Secret Hormonal Ally

Zinc is an often-overlooked mineral that plays a major role in hormone regulation. During perimenopause, when your hormones are fluctuating, zinc can help stabilise things, improving mood, hair health, and skin quality.

Quick Tip: Incorporate zinc-rich foods like pumpkin seeds, lentils, and chickpeas into your diet. Or consider a high-quality supplement to keep those hormones in check.


3. Get Your Omega-3s (EPA/DHA)

Just because I'm caravanning, doesn't mean I let down my guard. I continue to incorporate healthy omega-3 fatty acids - particularly EPA and DHA - are essential for reducing inflammation, supporting brain health, and balancing hormones. Many women don’t realise how much Omega-3s can influence their perimenopausal symptoms, from clearer thinking to fewer mood swings.

Pro Tip: Add more fatty fish like salmon and mackerel to your meals, or grab an Omega-3 supplement. You’ll notice the difference in how you feel.

4. Move Your Body: Exercise as Hormone Therapy

Body boarding, bush walking and weight training (yes I took my weights with me on board the caravan!) Exercise isn’t just about staying fit; it’s a natural way to balance your hormones. When you engage in regular physical activity, you reduce stress, improve mood, and regulate hormone levels. Strength training, in particular, can help you build bone density and keep your body strong.

Start Small: Begin with short, consistent workouts. Strength training combined with cardio is the perfect combo to support your hormone health and keep energy levels steady.

5. Prioritise Sleep: Your Hormones Depend on It

Perimenopause often brings restless nights, but sleep is essential for hormone regulation. When you’re not getting enough rest, your body can’t recover or maintain the balance it needs.

Create a Routine: Prioritise sleep by setting up a calming bedtime routine - reduce screen time before bed, make your room a peaceful space, and aim for 7-9 hours of quality sleep. Your hormones will thank you!

6. Get a Full Hormone Profile: DHEA Levels Matter

DHEA is one of the most important hormones to monitor during perimenopause. It’s produced by your adrenal glands and is responsible for helping create other hormones, like estrogen and testosterone. As DHEA levels decline, you may experience symptoms like low libido, fatigue, and mood changes.

What to Do: A simple hormone test can reveal your DHEA levels. Knowing where you stand is the first step in taking charge of your hormonal health.

7. Understanding Your Luteinizing Hormone (LH)

Luteinizing hormone (LH) triggers ovulation, but as you approach menopause, LH levels start to change. These fluctuations are what contribute to many of the symptoms you experience in perimenopause, from irregular periods to hot flashes.

Knowledge Is Power: A hormone profile can tell you more about your LH levels and where you are in your perimenopausal journey. This insight can help you understand what’s happening inside your body.

8. FSH: A Key Hormone in Perimenopause

Follicle-Stimulating Hormone (FSH) rises during perimenopause as your body attempts to trigger ovulation. Elevated FSH levels are a sign that your body is transitioning into menopause, and understanding this hormone can provide valuable insights into your symptoms.

Get Tested: Ask your doctor to check your FSH levels. It can help you map out your perimenopausal timeline and make better decisions about managing your symptoms.



9. Nutrition for Mood Swings

Blood sugar imbalances can make mood swings during perimenopause even worse. Stabilising your blood sugar through nutrition is one of the most effective ways to support your mood and reduce irritability.

Actionable Step: Focus on whole foods, like leafy greens, nuts, and seeds, to keep your blood sugar stable. Magnesium-rich foods also support your nervous system and help you feel calmer throughout the day.

10. Hormone Profile Testing: Your Path to Clarity

If you feel like perimenopause is controlling your life, the first thing you should do is get a comprehensive hormone profile. Testing for DHEA, luteinizing hormone (LH), and FSH can reveal where your body is hormonally and help you take targeted actions to feel better.

Take Back Control: Don’t guess your way through perimenopause - get the answers you need. With the right hormone profile, you can understand what’s happening and create a plan to regain control.

Conclusion: You’ve Got the Power

Perimenopause doesn’t have to control you. With the right knowledge, support, and lifestyle adjustments, you can manage your symptoms and reclaim your body. Start with these 10 steps to support your hormone health, and remember -you are in control of this journey.

P.S. Whenever you're ready, here are 3 ways I can help you:

  1. Dive deeper into nutrition for perimenopause – Grab my free guide to biohack perimenopause through hormone-balancing foods and start feeling better today. [Download Now]

  2. Book a 1:1 coaching session – Let’s create a personalized plan to support your health and happiness during perimenopause. [Book Your Session]

  3. Check out my YouTube channel – For holistic tips, real-life advice, and supportive community for navigating perimenopause. [Subscribe here]

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What resonated with you? I'd love to hear about your own perimenopause journey or the 'Camino' you're working toward. This is a supportive space for women navigating this beautiful, challenging phase of life. 💙

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