The Powerful Transition: Understanding Perimenopause and Menopause

By Montserrat Corsino, L.Ac.

Introduction

Menopause has long been seen as a dreaded phase of life—a time of loss, discomfort, and confusion. But what if we reframe it as one of the most powerful transitions in a woman’s life? Instead of seeing it as an ending, let’s recognize it for what it truly is: a gateway to clarity, strength, and a deeper sense of purpose.

Understanding perimenopause and menopause is the first step in reclaiming your experience. In this guide, we’ll explore what happens during these phases, when to start paying attention, and natural ways to support your body through this transition so you can move forward with ease and confidence.

What Is Perimenopause and Menopause?

Perimenopause is the phase leading up to menopause, typically starting in a woman’s late 30s to mid-40s, though it can begin earlier. During this time, estrogen and progesterone levels fluctuate, causing a variety of symptoms that can last for years. Perimenopause can last anywhere from 4 to 10 years before menopause officially begins.

Menopause is defined as the point when a woman has gone 12 consecutive months without a menstrual period. The average age of menopause is around 51, but this varies widely. After menopause, a woman enters postmenopause, a phase where symptoms may lessen, but hormonal shifts still impact overall health.

Signs That Perimenopause Has Begun

Every woman’s journey is different, but common signs of perimenopause include:

• Irregular periods (shorter, longer, heavier, or lighter than usual)
• Hot flashes and night sweats
• Mood swings, anxiety, or depression
• Brain fog and memory issues
• Sleep disturbances
• Unexplained weight gain
• Fatigue
• Lower libido
• Vaginal dryness or discomfort
• Joint pain and muscle aches
• Changes in hair and skin (thinning hair, increased dryness, breakouts)

For many women, these changes are unexpected and even frightening. But rather than feeling powerless, you can take charge of your health by listening to your body and making supportive lifestyle changes.

When Should You Start Paying Attention?

Women in their 30s and early 40s should begin paying attention to early signs of hormone changes. Many of the symptoms of perimenopause can be mistaken for stress, poor diet, or just “getting older,” but recognizing the signs early allows for proactive care.

Even if you feel great, now is the time to build habits that will support you through perimenopause, menopause, and beyond. A foundation of balanced nutrition, stress management, and movement can make all the difference in how you experience this transition.

How to Move Through Perimenopause and Menopause with Ease

Perimenopause is not a disease; it is a natural transition that can be supported holistically. The goal is to work with your body, not against it. Here are some of the best natural approaches to making this transition as smooth and empowering as possible.

1. Nourish Your Body with Hormone-Balancing Foods

What you eat directly impacts your hormonal balance. Focusing on nutrient-dense, whole foods can help stabilize blood sugar, reduce inflammation, and support your adrenals and thyroid.

Top Foods for Hormonal Balance

• Cruciferous vegetables (broccoli, cauliflower, kale) support estrogen metabolism.
• Healthy fats (avocados, olive oil, nuts, and seeds) aid in hormone production.
• Flaxseeds and chia seeds help regulate estrogen levels.
• Wild-caught fatty fish (salmon, sardines, mackerel) provide essential omega-3s for brain and mood support.
• Dark leafy greens (spinach, Swiss chard) supply magnesium, crucial for stress and sleep regulation.
• Fermented foods (kimchi, sauerkraut, kefir) promote gut health, which plays a vital role in hormone balance.
• High-quality proteins (grass-fed beef, pasture-raised poultry, tempeh) help stabilize blood sugar and maintain muscle mass.

2. Support Your Adrenals

During perimenopause, your ovaries slowly decrease hormone production, and your adrenal glands take over part of this role. However, if your adrenals are overworked due to chronic stress, the transition can be more difficult.

Ways to support your adrenals:

• Reduce caffeine and alcohol consumption.
• Get 7-9 hours of quality sleep.
• Incorporate relaxation techniques like meditation, deep breathing, and nature walks.
• Eat regular meals with protein, healthy fats, and fiber to keep blood sugar stable.

3. Balance Blood Sugar Levels

Blood sugar fluctuations can worsen perimenopausal symptoms, leading to increased fatigue, mood swings, and weight gain. Maintaining steady blood sugar helps with hormone regulation.

Tips for blood sugar balance:

• Eat protein with every meal. Aim for 30 grams at each meal. 
• Avoid refined sugars and processed carbs.
• Focus on fiber-rich foods.
• Do gentle movement after meals, like a short walk.
• Add 1 tbsp organic unfiltered apple cider vinegar to a glass of water in between meals.

4. Use Herbal Remedies and Adaptogens

Certain herbs and adaptogens can help balance hormones and ease symptoms.

• Maca: Supports energy, mood, and libido.
• Ashwagandha: Helps with stress reduction and adrenal support.
• Rhodiola: Enhances mental clarity and stamina.
• Red Clover: Contains phytoestrogens that help with hot flashes.
• Black Cohosh: Can reduce night sweats and mood swings.
• Chaste Tree Berry (Vitex): Supports progesterone levels and may help with irregular cycles.
• Chinese herbal formulas help tremendously and are suitable in a clinical setting with a custom prescription from a Licensed Acupuncturist. 
  
  

5. Prioritize Movement and Strength Training

Exercise is essential for hormone health, mental clarity, and maintaining muscle mass as estrogen levels decline.

• Strength training helps counteract muscle loss and supports metabolism.
• Walking and yoga improve stress resilience and flexibility.
• HIIT (High-Intensity Interval Training) can be beneficial for insulin sensitivity and heart health.
  
  

6. Embrace Rest and Self-Care

One of the most overlooked aspects of this transition is the need for more rest. This is not a time to push yourself harder; it is a time to realign with your body’s wisdom.

• Schedule downtime.
• Say no to things that drain your energy.
• Create a bedtime ritual to improve sleep quality.
• Engage in activities that bring you joy and creativity.

The Wisdom Years

In many ancient cultures, menopause was revered as a powerful rite of passage. Women were seen as stepping into their roles as wise leaders, healers, and guides. This phase of life brings with it a newfound clarity, the ability to see through distractions, and the power to focus on what truly matters.

Instead of seeing menopause as a loss, it can be embraced as a transformation—a time when women finally put themselves at the top of their own priority lists, embrace their desires, and live with a renewed sense of purpose.

You Are Not Alone

No woman should have to navigate this transition alone. Whether you’re just starting to notice signs of perimenopause or are already in menopause, working with a practitioner who understands the complexities of hormone health can make all the difference.

If you’re ready to take control of your experience and find natural, holistic ways to support your body, I invite you to book a consultation with Mana Integrative Health. Together, we will create a customized plan to help you move through this transition with ease and vitality.

Book Your Wellness Mapping Call Today.