The peri-menopause can be such a tricky time for many women. One minute, you’re in your 30s, full of energy and handling life’s challenges with ease. Yes, things might have been tough at times, but overall, life seemed pretty good. Then, suddenly, it feels like life and age have caught up with you, and you just don’t feel like the person you used to be. You might find you get tired more easily, dragging yourself through the day. Your energy has gone missing, and no matter what you try, that extra bit of weight won’t budge. On top of that, your brain feels foggy. But surely it’s not the menopause, right? You’re far too young…

You’re not too young

Here’s the thing: menopause is when you haven’t had a period for at least a year, but the lead-up to it, known as peri-menopause, can last for years – sometimes eight to ten! It’s a transition period, and it usually starts in your 40s, but for some women, it can begin in their 30s. The first signs are often that your periods go a bit haywire.

What’s going on?

During peri-menopause, oestrogen levels fluctuate unpredictably. You might find that the time between your periods gets shorter or longer, your flow might change from light to heavy, and your PMS could get worse. You might even skip periods, only for them to come back with a vengeance.

Alongside the changes to your cycle, you may notice classic menopause symptoms: night sweats, hot flushes, trouble sleeping, mood swings, more UTIs like cystitis, or even vaginal dryness. Weight loss becomes more challenging, and digestion can start playing up.

When to see the GP

It can feel overwhelming, but here’s the thing – peri-menopause is not a disease. There’s no need to rush to the doctor for a diagnosis, but it’s a good idea to book an appointment if you’re experiencing symptoms like spotting after your period, blood clots during your period, bleeding after sex, or periods that are significantly longer or shorter than usual. These can indicate other issues, like fibroids.

If your energy levels have plummeted, it’s also worth getting your thyroid checked. Women going through peri-menopause or menopause are more susceptible to thyroid dysfunction, and thyroid symptoms can mimic those of menopause. Since the ovaries, uterus, adrenal glands, and brain all rely on proper thyroid function, it’s important not to overlook this.

What will help?

Regardless of your specific symptoms, a personalised nutrition plan can make a real difference. I know you could simply Google ‘diet for peri-menopause’, but from my experience with my 1:1 clients, those on my 4 week Hormone Harmony Programme and dipping into menopause forums from time to time, I can tell you that it’s not about addressing each symptom separately. Your body is connected in ways you might not expect, and looking at the whole picture is key.

I work with women who are ready to stop feeling like a shadow of their former selves. On Saturday 2nd November, I’m running a Virtual Clinic Open Day, and offering free 30 minute health reviews. So if you would like to discuss your symptoms, get some advice and learn more about your options for working with me, book your slot here.

But, in the meantime, I want to give you something to get you started. Balancing your blood sugar levels can help, and here’s how you can do it:

• Eat three meals a day at regular times.
• Include a palm-sized portion of protein at each meal (like meat, fish, eggs, tofu, beans, lentils, nuts, and seeds – skip the battered or breaded stuff).
• Don’t worry about healthy fats like olive oil and avocados – the whole ‘calories in vs. calories out’ myth has been debunked.
• Aim for a minimum of five portions of non-starchy vegetables or salad a day. There’s no upper limit, so enjoy plenty of veggies at lunch and dinner, and even breakfast if you fancy.
• Have two portions of low glycaemic fruit per day, ideally with meals. While bananas are handy, they’re higher in sugar – opt for berries, apples, pears, or similar.
• You should feel satisfied after your meals, but if you do need a snack, keep it light, like oatcakes with cream cheese, a small pot of natural yoghurt with berries, or a handful of nuts.

Finally, and one of the most basic principles, is never underestimate the power of good sleep! Managing stress and getting enough rest can have a massive impact on your symptoms. Epsom salt baths are great for both stress relief and sleep, and creating a proper wind-down routine is key. I know you know this already, but ask yourself: are you actually doing it? Try limiting screen time an hour before bed, setting up a dark, quiet space, and allowing your body and mind to relax.

If you want to learn breathing techniques and yoga to help with the peri/menopause, along with more about the nutritional changes that will help I’d love to invite you to my event, with experienced yoga teacher Louise Foglia, The Menopause Transition – Midlife Mini Retreat. It’s taking place on Saturday 16th November at A Fine Balance in Upminster, Essex. Booking information can be found here.

This is already a lot to take in, so I’ll leave you with this: pick one thing to focus on this week. Whether it’s getting an early night, adding more veg to your meals, or having a balanced breakfast, just focus on doing that one thing really well. So, what will it be?