How to Support Your Hormones Naturally During Perimenopause

Selena Won
Nov 14
2 min read

Perimenopause is a transitional phase typically starting in your late 30s or 40s—when your hormones begin to shift long before your period actually stops. These changes can feel unpredictable: one month you feel like yourself, the next you’re dealing with mood swings, sleep issues, or heavier periods.

Here are some natural ways to support your hormones, reduce symptoms, and feel more balanced during this stage of life.

1. Balance Your Blood Sugar First

Blood sugar fluctuations can amplify almost every perimenopause symptom—fatigue, irritability, anxiety, hot flashes, and weight gain. Having a stable blood sugar keeps cortisol steady, which in turn helps keep estrogen and progesterone more balanced.

Try this:

Eat protein during every meal
Pair your carbs with fibre and fat.
Avoid skipping meals (especially breakfast).
Add strength training into your return.

2. Prioritize Protein for Hormone Production

As estrogen declines, your body’s ability to maintain muscle mass decreases. Protein helps stabilize blood sugar, supports metabolism, and keeps you feeling full—reducing cravings triggered by hormonal fluctuations.

Aim for:~1.0–1.2g of protein per kilogram of body weight daily.

3. Support Your Stress Response (Your Hormones Feel It)

During perimenopause, your adrenal glands work overtime to help compensate for declining ovarian hormone production. Chronic stress, poor sleep, and over-scheduling make symptoms worse.

Ways to support your stress:

10 minutes of daily relaxing (breathwork, meditation, stretching).
Walking outside.
Creating consistent sleep routines.
Limiting caffeine if anxiety or sleep issues worsen.

4. Strength Train 2–3 Times per Week

Muscle is medicine in midlife. It supports metabolism, improves insulin sensitivity, boosts mood, and strengthens bones as estrogen drops.

Focus on:

Compound movements (squats, deadlifts, rows, presses)
Progressive overload
Consistency over intensity

This is one of the most powerful natural tools you have.

5. Boost Gut Health for Hormone Clearance

Your gut and your hormones are deeply connected. Estrogen is processed through the liver and excreted through the digestive tract. If digestion is slow or the gut microbiome is imbalanced, estrogen can recirculate—intensifying bloating, PMS, or breast tenderness.

Support gut function by: