When the cycle changes: Naturopathic support for women in perimenopausal transition
As women move through their 40s and beyond, many begin to notice subtle (and sometimes not-so-subtle) shifts in their menstrual cycles.
Periods may become lighter or heavier, more frequent or erratic, and energy levels, mood, and sleep can begin to feel a little off-kilter. These changes are a natural part of the body’s transition into menopause, but that doesn’t mean women have to endure them without support.
As a naturopath and medical herbalist, I work with many women who are navigating this “in-between” stage - not quite done with their cycles, but aware that something is changing. Naturopathic medicine offers a rich toolbox to support women during this time, helping to ease symptoms, balance hormones, and improve overall wellbeing.
Here’s how I help women thrive as their cycles begin to wind down:
Understanding the transition
Perimenopause can begin as early as the late 30s but most commonly shows up in the mid-40s. Oestrogen and progesterone production begins to fluctuate, and this hormonal dance can lead to a wide range of symptoms:
Irregular periods
Heavier or lighter bleeding
Breast tenderness
Mood swings or irritability
Poor sleep
Hot flushes
Anxiety or brain fog
Fatigue or low energy
+ many more…
These symptoms are signals from your body - not signs that you’re “breaking down,” but that you’re shifting into a new phase. With the right support, this can be a time of reconnection, empowerment, and renewal.
Naturopathic techniques to support you
1: Herbal medicine
Herbs can be powerful allies during this phase. Depending on your individual constitution and symptoms, I may recommend:
Vitex (Chaste Tree): To gently support progesterone and cycle regulation
Black Cohosh: To ease hot flushes and night sweats
Withania (Ashwagandha): For calming the nervous system and supporting resilience
Shatavari: To nourish and tone the reproductive system, especially in depleted women
Liver-supportive herbs like St Mary’s Thistle and Schisandra to help the body process fluctuating hormones more efficiently
Herbal formulas are always tailored - one woman’s fatigue may be another’s anxiety - and that’s the beauty of naturopathic medicine: it’s deeply individualised.
2: Nutrition for hormonal balance
Nourishing your body with the right foods helps smooth the ride. I focus on:
Stable blood sugar: To minimise mood swings and energy dips
Phytoestrogens from foods like flaxseeds and legumes to gently modulate oestrogen
B vitamins and magnesium: To support nervous system health and hormone production
Anti-inflammatory wholefoods: To calm the body and support healthy cycles
3: Lifestyle and nervous system support
Chronic stress can throw hormones even further out of balance. I guide women in:
Establishing calming routines: simple rituals that signal safety to your body
Restorative movement: like walking, yoga, or tai chi to support circulation and reduce cortisol
Sleep hygiene strategies to support deep, replenishing rest
You don’t have to go it alone.
If your cycle is becoming more unpredictable and you’re feeling less like yourself, know that you’re not alone — and you don’t have to just “put up with it.”
Naturopathy offers a gentle, effective, and empowering approach to hormonal transitions. With the right support, you can move into the next chapter of life feeling stronger, more balanced, and more connected to your body than ever before.
If you’re ready to take a more natural approach to this transition, I’d love to support you.