How to Support Your Hormones During Perimenopause

15 May 2025

Perimenopause—the hormonal rollercoaster nobody asked to ride. One minute you're fine, the next you're sweating like you're trapped in a sauna, crying over a dog food commercial, and wondering why your jeans suddenly feel like a corset. Sound familiar?

Hormones are tricky little messengers that control everything from your mood to your metabolism. And during perimenopause, they can act like rebellious teenagers, throwing tantrums and making life feel like an unpredictable soap opera.

But don’t worry—I’ve got your back! There are ways to support your hormones and make this transition a little less chaotic. Let’s dive into what perimenopause is and, more importantly, how to keep your hormones in check without losing your sanity.

What Is Perimenopause?

Before we talk solutions, let’s get clear on what’s actually happening in your body.

Perimenopause is the transition period before menopause, usually starting in your 40s (though it can hit earlier or later). Your ovaries begin to slow down, estrogen and progesterone levels fluctuate like a volatile stock market, and—boom!—symptoms start to appear.

You might experience:
- Irregular periods – Mother Nature starts playing a guessing game with your cycle.
- Hot flashes & night sweats – Because why not experience a personal heatwave at random moments?
- Mood swings – One second you’re laughing, the next you’re plotting revenge.
- Weight gain – Your metabolism starts acting like it’s on vacation.
- Energy crashes – Afternoon naps become less of a luxury and more of a necessity.

Sounds overwhelming? It can be—but there’s good news! By supporting your hormones naturally, you can ease these symptoms and feel more like yourself again.

Diet: Fueling Your Body the Right Way

Food is medicine—and during perimenopause, what you eat can impact your hormones in a big way.

1. Load Up on Healthy Fats

Hormones are made from fat, so now is not the time to fear it! Healthy fats help support hormone balance and keep those crazy mood swings in check.

Top hormone-friendly fats include:
- Avocados – Creamy, delicious, and packed with healthy monounsaturated fats.
- Nuts & seeds – Almonds, walnuts, flaxseeds, and chia seeds are all superstar options.
- Olive oil – Drizzle it over salads or use it for cooking.
- Fatty fish (like salmon & sardines) – Omega-3s help reduce inflammation and support brain function.

2. Balance Your Blood Sugar

Your hormones hate blood sugar swings. When you eat too many refined carbs and sugary snacks, your insulin spikes, which can worsen perimenopause symptoms like mood swings and weight gain.

To keep things steady:
- Eat protein with every meal (chicken, fish, eggs, tofu).
- Choose complex carbs like quinoa, sweet potatoes, and whole grains over white bread and pasta.
- Avoid sugary drinks and processed foods (sorry, but that daily muffin is working against you).

3. Prioritize Phytoestrogens

Phyto-what? Phytoestrogens are plant compounds that mimic estrogen in the body, which can help balance fluctuating hormone levels.

Great sources include:
- Soy (tofu, tempeh, edamame)
- Flaxseeds
- Lentils and chickpeas

Adding these to your diet can help ease symptoms like hot flashes and mood swings.

Lifestyle Tweaks for Happy Hormones

Diet is the foundation, but lifestyle habits play a huge role too.

4. Move Your Body (But Don’t Overdo It)

Exercise is fantastic for hormone balance, but there’s a fine line. Too much high-intensity exercise can actually stress your body out and make things worse.

The best types of exercise for perimenopause?
- Strength training – Builds muscle (which naturally declines during this time) and boosts metabolism.
- Yoga & Pilates – Supports flexibility, reduces stress, and strengthens deep stabilizing muscles.
- Walking – Simple yet powerful for hormone health.

Aim for consistent, moderate movement rather than punishing workouts.

5. Stress Less (Easier Said Than Done, Right?)

Stress wreaks havoc on your hormones—especially cortisol, which can cause weight gain, anxiety, and sleep issues.

Simple ways to lower stress levels:
- Meditation or deep breathing – Even 5 minutes can make a difference.
- Limit caffeine & alcohol – They can spike cortisol and disrupt sleep.
- Laugh more – Watch a funny show, call a friend, do whatever makes you happy!

6. Prioritize Quality Sleep

If you’re waking up at 3 AM for no good reason, you’re not alone. Hormonal changes can seriously mess with sleep, but good sleep hygiene can help.

Try this:
- Set a bedtime routine – Your body loves consistency!
- Stay cool – A cooler bedroom can reduce night sweats.
- Reduce screen time before bed – Blue light messes with melatonin production, making it harder to fall asleep.

If all else fails, magnesium or herbal teas like chamomile can help with relaxation.

Supplements That Can Help

Sometimes, food alone isn’t enough. If your symptoms are tough, certain supplements can give you extra hormonal support.

7. Magnesium

Known as the “calm mineral,” magnesium helps with sleep, muscle relaxation, and stress reduction. Plus, it supports blood sugar balance—win-win!

8. Vitamin D

Essential for bone health (since estrogen helps maintain bone density, and those levels are dropping), vitamin D also plays a role in mood regulation.

9. Adaptogenic Herbs

These powerful plants help the body handle stress and balance hormones. Some of the best for perimenopause include:
- Ashwagandha – Great for anxiety and stress.
- Maca root – Supports energy and libido.
- Black cohosh – May help reduce hot flashes.

Always check with your doctor before adding supplements to make sure they’re right for you!

Final Thoughts

Perimenopause might feel like a wild ride, but you don’t have to let it control your life. By focusing on a hormone-friendly diet, managing stress, getting enough sleep, and incorporating the right supplements, you can navigate this transition with far less frustration.

Think of this phase as a reset rather than an ending. Your body is recalibrating, shifting, adjusting—and with a little TLC, you can come out the other side feeling stronger, healthier, and more balanced than ever!

So, grab some avocado toast, take a deep breath, and remind yourself: you’ve got this.