Navigating the Shifting Tides: Hormones, Perimenopause, and the Grief of Change
As women, we are beautifully cyclical beings, and our hormones are the quiet conductors of this rhythm. From puberty to pregnancy and finally to perimenopause and menopause, we are constantly evolving. But when we arrive at the doorstep of midlife, many of us are unprepared for the intensity and unpredictability of hormonal changes. The transition can feel like a rollercoaster, not just physically but emotionally too. As a naturopath, nutritionist, and counsellor, I have supported many women through this life phase, and I want to share some insights that may help you understand your body — and your heart — a little more deeply.
Understanding the Hormonal Shift
Perimenopause is the transitional phase before menopause. It can begin as early as your late 30s or early 40s and last several years. Menopause itself is defined as the point when a woman has not had a period for 12 consecutive months, typically occurring around age 51.
The two key hormonal players in this transition are estrogen and progesterone. These hormones have guided our menstrual cycles for decades, but during perimenopause, they begin to fluctuate unpredictably.
- Estrogen, produced primarily by the ovaries, has many roles: it maintains the reproductive system, supports bone density and heart health, modulates mood, helps regulate body temperature, and keeps skin and tissues supple.
- Progesterone is released after ovulation and is known for its calming, anti-inflammatory, and mood-balancing effects. It also supports sleep and helps prepare the body for pregnancy.
As we (and the ovaries) age, they become less responsive to the brain’s hormonal signals. Ovulation becomes irregular, which means progesterone levels drop earlier and more significantly. Estrogen, on the other hand, doesn’t decline in a straight line. It can fluctuate wildly — some days surging, other days crashing — before gradually declining after menopause.
This hormonal rollercoaster leads to many of the symptoms commonly associated with perimenopause and menopause.
Common Symptoms: More Than Just Hot Flushes
Let’s explore how these hormonal shifts impact your body and mind.
- Hot Flushes and Night Sweats
The classic symptom of menopause, hot flushes are sudden feelings of heat, often accompanied by a flushed face, sweating, and a rapid heartbeat. These can occur during the day or night (night sweats).
The cause? Estrogen plays a role in regulating body temperature. As estrogen levels fluctuate, the brain’s thermostat — the hypothalamus — becomes more sensitive to slight changes in temperature. It may overreact by triggering mechanisms to cool you down, even if it’s not necessary.
- Brain Fog
Many women describe a sensation of feeling forgetful, scattered, or mentally slow — often called “brain fog.”
Estrogen influences the brain’s neurotransmitters, such as serotonin and acetylcholine, which are involved in mood and memory. Declining estrogen can disrupt these systems, making it harder to concentrate or recall information. Add in poor sleep (thanks to night sweats and increased anxiety), and it’s easy to see why so many women feel cognitively foggy.
- Weight Gain
Weight gain during perimenopause and menopause can feel incredibly frustrating. Despite eating well and staying active, many women find that fat begins to accumulate around the midsection.
There are several reasons:
- Lower estrogen alters where fat is stored, often increasing abdominal fat.
- Lower progesterone can lead to fluid retention and bloating.
- Changes in insulin sensitivity and cortisol (the stress hormone) may also play a role.
- Loss of muscle mass with age further slows metabolism.
The good news is that this shift is not inevitable. With tailored support, movement, and nourishment, your body can find a new balance.
The Emotional Landscape: Grief and Identity
While the physical symptoms of menopause are often discussed, the emotional toll can be harder to name — and even harder to talk about.
Many women experience a deep sense of grief during this transition. This isn’t just about the loss of fertility (though that can be profound, even if you never wanted children). It’s often about the loss of identity, youth, and what the reproductive years represented.
You may be grieving:
- The end of your childbearing years
- A changing relationship with your body
- Shifts in sexuality or libido
- A changing role in your family or society
- Loss of confidence and energy
This grief is real and valid. It deserves space. In my practice, I’ve seen how powerful it is to acknowledge these feelings rather than dismiss them. Perimenopause is not just a biological event — it’s a rite of passage. It requires support, self-compassion, and often, a redefinition of self.
Start Your Support and Self-Care
Supporting your body and mind during this time means taking a holistic approach:
- Nutrition
- Include phytoestrogens: flaxseeds, fermented soy (like tempeh), chickpeas, and legumes.
- Ensure adequate protein to support muscle mass and blood sugar balance.
- Eat plenty of leafy greens, almonds, and dairy or calcium-fortified plant milk to protect bone health.
- Limit alcohol and caffeine, which can exacerbate hot flushes and impact sleep.
- Movement – Strength training is especially beneficial at this stage of life. It supports bone density, improves mood, and helps counteract weight gain. Find joy in movement — dance, walk in nature, or take up yoga.
A New Chapter
Perimenopause and menopause are not the end — they are a transformation. With the right support, many women find this phase empowering. Freed from the hormonal rollercoaster of monthly cycles, energy that was once outwardly focused can be reclaimed and redirected inward — toward self-care, creativity, wisdom, and leadership.
If you are experiencing this transition, know that you are not alone. Your body is not broken. You are moving through one of the most powerful rites of passage in a woman’s life. And you deserve to be supported — physically, emotionally, and spiritually — every step of the way.
Ready to Feel Like You Again? Let’s Navigate This Transition Together.
If you’re feeling overwhelmed, confused, or simply exhausted by the changes happening in your body and mind during perimenopause or menopause — you don’t have to go through it alone.
Sue Stevens brings over 28 years of clinical experience and has walked alongside thousands of women just like you — women navigating hot flushes, brain fog, sleep issues, weight changes, emotional waves, and the deeper identity shifts that midlife can bring.
With postgraduate qualifications in Human Nutrition, Counselling & Psychotherapy, and Complementary Medicine, Sue offers a truly holistic and evidence-based approach that blends science, compassion, and wisdom.
Whether you’re looking for natural support, emotional clarity, or a personalised roadmap to restore your energy and confidence — now is the time to take back your power.
Book your session with Sue today and start feeling more like yourself — grounded, clear, and supported. You deserve to thrive through this phase, not just survive it.
Book in now with Sue Stevens https://handcraftedhealth.com.au/handcrafted-health-neutral-bay-book-online-now/