How to Support Your Hormones During Perimenopause Without Overhauling Your Life

Perimenopause is one of the biggest hormonal transitions a woman will go through, yet many people feel unprepared for how it affects their energy, mood, sleep and day to day wellbeing. The changes can feel unpredictable, and for many women, symptoms vary from month to month. Understanding how to support your hormones during perimenopause helps make this stage feel calmer and more manageable without needing to overhaul your entire lifestyle.

Perimenopause is simply the stage leading up to menopause when hormone levels begin to fluctuate. Oestrogen rises and dips more sharply, progesterone gradually declines and your stress response can become more sensitive. These shifts affect sleep, concentration, appetite, cravings and emotional resilience. Small changes often make the biggest difference, and you don’t need a complicated routine to feel better.

If you want more structured support, you can explore The Hormone Health Blueprint, join the Accountability Club for weekly guidance or download the Hormone Health Starter Kit. You can also read more about perimenopause from the NHS and Cleveland Clinic.

How hormones affect your energy levels in perimenopause

Hormones play a major role in how you feel day to day. Understanding how hormones affect your energy levels during perimenopause helps you recognise why your body reacts differently at this stage. As progesterone declines, many women notice shifts in sleep, heavier or lighter periods and more sensitivity to stress. Oestrogen can fluctuate unpredictably, and these swings affect mood, brain fog, hot flushes and energy patterns.

Because hormone levels aren’t steady, many people feel like they have good weeks and more difficult weeks. This variation is normal. When the brain senses hormonal change, your nervous system may become more reactive, leading to symptoms like irritability, lower stress tolerance, cravings or fatigue.

Common symptoms of perimenopause

Everyone experiences perimenopause differently, but common symptoms include:

• Hot flushes
• Night sweats
• Irregular periods
• Mood changes
• Anxiety or restlessness
• Difficulty concentrating
• Lower motivation
• Waking at 3am
• A sense of overwhelm
• Changes in appetite
• Weight fluctuations
• Vaginal dryness
• More intense PMS

These symptoms don’t mean anything is wrong with you. They simply reflect the way your hormones are communicating with the rest of your body during this transitional stage.

How cortisol interacts with perimenopausal hormones

Cortisol is often overlooked during perimenopause, yet it plays a major role in how you feel. When oestrogen fluctuates, your stress response becomes more sensitive, which is why even small stressors can feel more intense. When cortisol rises at the wrong times, you may find yourself waking during the night, feeling wired before bed or more reactive to everyday pressures.

Supporting a calm cortisol rhythm is one of the most effective ways to support your hormones during perimenopause. You can read the full blog on how cortisol affects your hormones if you want more depth on this.

How to support your hormones during perimenopause in simple, realistic ways

Supporting your hormones doesn’t require a complete lifestyle reset. Small, consistent habits create the biggest changes.

1. Eat protein regularly

Protein helps stabilise blood sugar, manage cravings and support muscle strength, which becomes even more important during perimenopause. Many women feel more energised when they have 20 to 30 grams of protein per meal.

2. Balance your blood sugar

Blood sugar swings can make hormonal symptoms feel more intense. Balanced meals with protein, fibre and healthy fats help create steadier appetite and energy levels. If you need guidance, the blog on how to balance blood sugar for better hormones explains this clearly.

3. Prioritise strength training

Muscle naturally declines with age, but strength training helps maintain metabolism, stability, energy and long term bone health. Many women find they sleep better on days they lift weights.

4. Support sleep where possible

Sleep becomes more fragile in perimenopause because hormonal shifts affect your body’s natural rhythm. Supporting your evening routine, keeping lights dimmer and creating a wind down cue can help reduce night time wake ups.

5. Add magnesium glycinate

Magnesium glycinate can support relaxation, reduce tension and help with sleep. This is also a useful place to include affiliate links if you want to recommend a trusted supplement.

6. Manage stress gently, not perfectly

Stress management doesn’t need to look like long meditation sessions. Small practices like stepping outside for two minutes, doing a slow exhale, stretching your shoulders or taking a short walk all help calm cortisol.

7. Increase fibre for gut and hormone health

Fibre supports digestion, hormone clearance and blood sugar regulation. Adding one extra serving of vegetables daily is a simple place to start.

8. Consider omega 3s

Omega 3s may help with inflammation, mood and cognitive function, which is particularly valuable during perimenopause. If you use affiliate links, this section works well for including them.

9. Reduce caffeine before lunch

Caffeine can intensify hot flushes, anxiety and cortisol spikes. Reducing your intake earlier in the day can help support calmer mood and more stable energy.

10. Don’t ignore your mental load

Many women notice that perimenopause coincides with a busy stage of life. Supporting your hormones also means reducing overwhelm where possible, asking for help and creating space for rest.

Long term benefits of supporting your hormones during perimenopause

The goal isn’t perfection. It’s creating routines that help your nervous system and hormones work together more smoothly. When you support your hormones during perimenopause, you often notice steadier energy, calmer moods, more predictable sleep and fewer intense symptoms.

If you want deeper guidance, you can explore The Hormone Health Blueprint, download the Hormone Health Starter Kit or join the Accountability Club for weekly support.