Perimenopause marks the beginning of the transition into menopause, a natural phase in a woman's life that brings a mix of physical and emotional changes. Understanding what to expect during this time and how to manage the symptoms can help ease the journey.
In this blog post, we'll explore what perimenopause is, the common symptoms you may experience, and some natural ways to alleviate discomfort and regain balance, including tips on diet, exercise, and the benefits of natural essential oils.
What Is Perimenopause?
Perimenopause is the transitional phase that leads into menopause, marking the end of a woman’s reproductive years. This phase is often referred to as the menopausal transition. During this time, your ovaries begin to slow down their function, and your body naturally transitions toward menopause.
The onset of perimenopause can vary widely for different individuals. On average, it begins between the ages of 30 and 50, typically starting around 8-10 years before menopause. While it can last anywhere from 3 to 8 years, the duration differs for each woman—some may only experience it for a few months, while others may have symptoms for several years.
Throughout perimenopause, your estrogen levels fluctuate, leading to irregular menstrual cycles. The end of perimenopause is marked by 12 consecutive months without a period, signaling that you’ve officially entered menopause.
Common symptoms of Perimenopause
As your body undergoes hormonal changes during perimenopause, you may experience several symptoms that are similar to those of menopause. Here are some of the most common ones:
Irregular periods
This is a stage where your menstrual cycles can be unpredictable. You may notice your periods becoming shorter or longer, with heavier or lighter flows, or even skipping periods entirely.
Mood changes
As your body is naturally going through fluctuations of hormone levels (estrogen and progesterone), this can directly impact serotonin in your brain (the chemical in your brain that is responsible for mood regulation). This can ultimately lead to mood swings, anxiety, irritability or even feelings of depression.
Hot flashes
Sudden waves of intense heat, often felt in the upper body, such as the neck, chest, or face, are common during perimenopause. These hot flashes can be uncomfortable and unsettling.
Night sweats
Hormonal changes can cause your body to lose its ability to regulate temperature properly, leading to excessive sweating at night, often interrupting sleep and causing discomfort.
Sleep disturbances
Sleep disruptions during perimenopause can be triggered by night sweats and hot flashes, which often cause you to wake up throughout the night. Hormonal changes also play a role in altering your sleep patterns during this time. Estrogen and progesterone are essential for regulating your sleep-wake cycle, and as their levels decrease, melatonin production drops as well, making it harder to maintain restful sleep.
Vaginal dryness
Lower estrogen levels can cause vaginal tissues to lose moisture and elasticity, which can lead to discomfort or even pain during sexual intercourse.
NATURAL THERAPIES TO EASE SYMPTOMS OF PERIMENOPAUSE
Perimenopause is a natural stage in a woman's life, and there are several natural ways to manage its symptoms. Let's explore a few options that you can realistically incorporate into your daily routine.
Diet
It's important to boost your intake of calcium and vitamin D-rich foods, as bone density naturally declines during this time. Foods like yogurt, milk, and fatty fish are great options to support bone strength.
Incorporating more phytoestrogen-rich foods can help alleviate perimenopause symptoms, such as hot flashes. These foods, including soy, beans, and seeds, have an estrogen-like effect, which can help counterbalance the decrease in estrogen levels during this phase.
However, it's important to consume phytoestrogens in moderation, following the recommendations of the Australian Dietary Guidelines.
Exercise
Regular exercise can promote better sleep and enhance mood, both of which can be affected during perimenopause. As bone density naturally declines during this time, the risk of fractures tends to increase. Consistent physical activity helps strengthen bones and reduce the likelihood of fractures.
Perimenopause Comfort Trio
Our Perimenopause Comfort Trio has been specially put together to cater to your needs through the transitional phases of perimenopause and help you through this gracious period. This bundle consists of a thoughtfully curated trio of powerful essential oils designed to help you find relief, balance, and calm. You also have the option of adding on one of our beautifully crafted aromatherapy diffusers to enhance your experience and create a soothing atmosphere in the comfort of your own home.
Peppermint Essential Oil
Peppermint Essential Oil can be especially beneficial during perimenopause for its cooling and invigorating properties. The refreshing aroma can help clear mental fog and promote focus, providing a natural energy boost when you're feeling fatigued. Its cooling effects also make it an excellent choice for managing hot flashes, offering relief and comfort during moments of physical discomfort. Diffusing Peppermint can help create a revitalizing atmosphere to support your well-being through this transitional phase.
Rose Geranium Essential Oil:
Rose Geranium Essential Oil's sweet, floral fragrance can help soothe emotional fluctuations common in perimenopause. Its calming and uplifting scent fosters emotional balance and relaxation, which can be particularly helpful during times of stress, mood swings, or emotional turbulence. Diffusing this oil creates a comforting environment that promotes stability and emotional support, making it a great companion as you navigate the changes of perimenopause.
Frankincense Essential Oil:
Frankincense Essential Oil is grounding and calming, which can be especially helpful during perimenopause when feelings of stress and anxiety are common. Its rich, earthy aroma creates a peaceful atmosphere, promoting mental clarity and relaxation. Frankincense can help you feel more centred and calm, offering a moment of serenity and emotional balance during this transitional period. It’s ideal for reducing stress and supporting overall mental well-being.
Perimenopause can bring various challenges as your body undergoes hormonal changes. Symptoms like irregular periods, mood swings, hot flashes and sleep disruptions are common but manageable with the right support.
Using natural remedies such as our Perimenopause Comfort Trio can help ease discomfort, promote emotional balance and create a calming atmosphere during this transition. Remember, this is a natural part of life, and with the right tools, you can navigate perimenopause with comfort and grace.
References
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Australiasian Menopause Society. (2025). Sleep disturbance and the menopause. https://www.menopause.org.au/hp/information-sheets/sleep-disturbance-and-the-menopause2
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Cleveland Clinic. (2024, August 8). Perimenopause. https://my.clevelandclinic.org/health/diseases/21608-perimenopause
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Gordon, J. P. (2018, November 14). Can essential oils provide menopause relief?. https://www.healthline.com/health/menopause/essential-oils-for-menopause
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Health Direct. (2025). Perimenopause. https://www.healthdirect.gov.au/perimenopause
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Mayo Clinic. (2023, May 25). Perimenopause. https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666
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Richards, L. (2021, January 29). 9 foods high in phytoestrogens. Medical News Today. https://www.medicalnewstoday.com/articles/foods-high-in-estrogen
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Silver, N. E. (2023, April). Mood changes during perimenopause are real. Here’s what to know. The American College of Obstetricians & Gyenocologists. https://www.acog.org/womens-health/experts-and-stories/the-latest/mood-changes-during-perimenopause-are-real-heres-what-to-know#:~:text=Mental%20health%20changes%20can%20have,life's%20pressures%20can%20be%20greatest.
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Watson, K. (2024, October 24). Natural remedies for perimenopause. https://www.healthline.com/health/natural-remedies-for-perimenopause
