Let’s talk about perimenopause and menopause – a transition every woman will experience, yet one we are rarely prepared for. Understanding perimenopause and menopause helps women recognise the changes happening in their bodies and how to support their health during this stage of life.

If you have felt like your body has changed suddenly, your sleep isn’t what it used to be, or your weight feels harder to manage – you’re not imagining it and you’re not alone.

Approximately 13 million people in the UK are peri- or menopausal, equating to one-third of the UK’s female population. In the UK, up to 80-90% of the menopausal population will have some symptoms, with 25% describing them as severe and debilitating. These statistics highlight how common perimenopause and menopause symptoms are for women.

Perimenopause and menopause are two words that can feel intimidating, mysterious, or even a little overwhelming – but they don’t have to be. These phases are completely natural parts of a woman’s life, marking the transition from reproductive years into a new season of wisdom and self-awareness.

The good news? Understanding what is happening in your body can make the journey far less overwhelming and far more empowering. Symptoms vary from woman to woman, but one thing is universal: your body is changing, and it deserves compassion – not criticism. Learning about perimenopause and menopause allows women to approach this transition with more awareness and confidence.

So, let’s break this down into stages:

🌿 Early Perimenopause (late 30s–mid 40s)

• Periods may still be regular
• PMS feels stronger
• Sleep may become lighter
• Mood changes or anxiety increase
• Breast tenderness or heavier/lighter cycles

During this time, oestrogen and progesterone levels fluctuate, sometimes high, sometimes low, which causes unpredictability. This hormonal fluctuation is one of the defining characteristics of early perimenopause.

🌿 Late Perimenopause (mid 40s–early 50s)

• Irregular or skipped periods
• Hot flashes or night sweats
• Brain fog
• Joint stiffness
• Increased belly fat
• Sleep disruption

Oestrogen begins declining more consistently. This stage of perimenopause is often when symptoms become more noticeable.

🌿 Menopause

Reached after 12 months without a period (average age 51). This marks the official transition from perimenopause into menopause.

🌿 Postmenopause

Hormones stabilise at lower levels.

Focus shifts to:

• Bone health
• Heart health
• Muscle maintenance
• Vaginal and urinary health
• Metabolic health

Supporting the body after menopause becomes important for long-term health and wellbeing.

The Role of Oestrogen

Oestrogen is a crucial hormone for reproductive health, but its influence goes far beyond menstruation. It helps maintain bone density, supports skin elasticity, regulates cholesterol, and contributes to stable mood.

There are three main types of oestrogen:

• Oestradiol (E2) – the most active form, produced by the ovaries from puberty to menopause.
• Oestriol (E3) – produced by the placenta during pregnancy.
• Oestrone (E1) – becomes the main form after menopause, produced in body fat. It’s weaker than E2 and E3, but the body can store and convert it as needed.

As we age, E2 levels decline, causing the symptoms we often associate with peri- and post-menopause. Once menstruation stops, E2 stabilises at a low level, and E1 takes the lead. These hormonal changes play a central role in both perimenopause and menopause.

Common Body Changes (And Why They’re Normal)

• Increased abdominal fat → Oestrogen declines influence fat storage patterns
• Reduced muscle mass → Aging + lower oestrogen accelerate muscle loss
• Joint stiffness → Oestrogen has anti-inflammatory effects
• Sleep disruption → Hormone fluctuations affect temperature regulation and melatonin
• Brain fog → Oestrogen interacts with neurotransmitters
• Bone loss → Accelerated in the first 5–7 years post-menopause

These changes are physiological – not personal failings. They are common experiences during perimenopause and menopause.

There are many ways to support your body and reduce the effects of declining hormones. Whether or not you decide to use HRT, making positive lifestyle changes is essential for taking back control of your health and overall wellbeing. As a practitioner, I strongly believe in the effectiveness of gentle, holistic approaches to restore balance and vitality.

So, where should we start? Let’s look at the various lifestyle tips to support menopause.

1. Nutrition

A balanced, nutrient-rich diet is one of the ways to support your body through menopause. It helps with:

• Heart health
• Weight management
• Inflammation
• Energy levels
• Symptom reduction

There is no perfect diet, but research consistently supports a whole-food, Mediterranean-style approach.
Focus on:

• Protein (20–30g per meal) — Supports muscle mass, metabolism and satiety.
  Sources: Eggs, Greek yogurt, tofu, lentils, chicken, salmon.
• Calcium (1,000–1,200 mg/day) + Vitamin D — Essential for bone protection.
  Sources: Yogurt, kefir, fortified plant milk, leafy greens, sardines.
• Omega-3 fats — Support heart and brain health.
  Sources: Salmon, mackerel, chia seeds, flaxseed, walnuts.
• Fibre (25–30g/day) — Supports gut health, blood sugar balance, and cholesterol levels.
  Sources: Oats, beans, berries, vegetables, whole grains.
• Spices — Such as Cinnamon, helps to lower insulin levels in your blood.
• Hydration — Especially important for temperature regulation and energy.

However, we need to remember that things such processed foods, added sugars and too much caffeine should be reduced or avoid, as often these can worsen anxiety, poor sleep and hot flushes.

2. Movement and Exercise

Regular physical activity is one of the most effective tools for managing menopausal transition.

3. Prioritise Sleep and Stress

Hormone shifts make your nervous system more sensitive. Chronic stress increases cortisol, which can worsen symptoms.

4. Chiropractic Care Can Help

Chiropractic care focuses on the musculoskeletal system, particularly the spine, to improve nervous system function.

Menopause is not an ending – it is a powerful new chapter. As your body adjusts, focusing on supportive habits can make a world of difference.

Remember, there is no single “right” way to navigate menopause, only what feels supportive for you. Be kind to yourself!