Perimenopause is a natural life transition that women experience as they age.

It is typically accompanied by physical and emotional changes that can be challenging to manage. 

Fortunately, there are many natural ways to ease through perimenopause. 

In this article, we will discuss the best natural methods for dealing with this transition period. 

From supplements to lifestyle changes, these strategies can help you manage symptoms of perimenopause and enjoy a more comfortable journey.

Let’s dive in!

What is Perimenopause?

Perimenopause is the transitional period in a woman’s life leading up to menopause. 

During this time, it’s common for women to experience physical and emotional changes associated with hormonal shifts. 

It is a time when the ovaries begin to produce less estrogen, leading to a decrease in fertility and an eventual end of menstruation. 

During this period, women may experience physical and emotional changes that can be unsettling or even disruptive to daily life. 

Women may start experiencing these symptoms anywhere from their 30s to their 50s as they move closer towards menopause, which is defined as 12 consecutive months without a menstrual period.

Let’s go over some of the symptoms and signs of perimenopause.

What are Perimenopause Symptoms and Signs?

It is important to understand what perimenopause is and how it affects your body so you can make informed decisions about your health care needs. 

Common perimenopause symptoms and signs include hot flashes, night sweats, sleep disturbances, irregular periods and mood swings.

Other signs that can occur during perimenopause include vaginal dryness or irritation, reduced libido and difficulty achieving orgasm. 

Weight gain or loss may also be experienced due to fluctuating hormones during this time of life. 

Aside from physical effects, mental health issues such as depression or anxiety can manifest during perimenopause.

Lifestyle modifications can help manage symptoms associated with perimenopause.

The following are the 5 best natural ways to ease through perimenopause.

5 Best Natural Ways to Ease Through Perimenopause

1. Take An Estrogen Supplement with Di-Indole Methane and Bioperine.

Estrogen supplements are a great way to help regulate and balance out hormones.

Di-Indole Methane (DIM) is typically found in tiny amounts in cruciferous vegetables like broccoli. Instead of having to eat hundreds of grams of broccoli to get the same effects, you can supplement with DIM for the best results.

I recommend pHresh’s new DIM capsules. These capsules contain 300mg per capsule, which is great with aiding in hormonal balance. With a strong dose of DIM and Bioperine, expect the active ingredients to be absorbed more effectively.

This estrogen support supplement not only supports perimenopause, but it can be used for menopause and PMS as well.

2. Stress Management: Meditation & Yoga

Stress management is essential for women who are in the midst of perimenopause. 

As hormone levels fluctuate and life changes occur, it can be difficult to find inner peace. 

Fortunately, there are ways to get back on track with a healthy lifestyle and maintain balance during this time of transition. 

Meditation and yoga have been proven to be effective tools for managing stress associated with perimenopause. 

Meditation allows us to tap into our own inner wisdom and access true relaxation. 

It encourages us to focus on the present moment, take slow deep breaths, and let go of any negative emotions or thoughts that may arise during this phase of life. 

Yoga helps us stretch our bodies while giving us an opportunity to connect with ourselves through movement and breathwork.

3. Sleep Hygiene: Routines for a Restful Night

For many women, perimenopause can bring about intense physical and psychological symptoms, including insomnia. 

A proper sleep hygiene routine can help mitigate the effects of perimenopause-related insomnia to ensure that women have a restful night.

Good sleep hygiene involves establishing regular daily routines designed to promote good sleep habits. 

For example, going to bed and waking up at the same time every day provides an important foundation for healthy sleep rhythms. 

Avoiding screen time before bed helps reduce stimulation that can interfere with falling asleep quickly and staying asleep throughout the night. 

Additionally, engaging in relaxing activities such as a hot shower, reading, or journaling can make it easier for women to find calmness before bed, fall asleep, and stay asleep longer.

4. Exercise Routine: Increasing Physical Activity

Studies have shown that physical activity during perimenopause can reduce symptoms like hot flashes, night sweats, and mood swings. 

Furthermore, it can help boost energy levels and improve sleep quality – both essential for feeling good in this period of life. 

For those looking for an exercise routine specifically tailored to their needs during perimenopause, it’s important to start with low-impact activities such as walking or swimming.

Low-impact activities will help increase endorphins while providing much needed relief from physical discomforts associated with the process.

5. Diet Changes: Lowering Sugar and Refined Carbs

Making dietary changes to lower your intake of sugar and refined carbs may help reduce some of these troublesome perimenopausal symptoms. 

Eating a diet rich in whole foods such as fruits, vegetables, proteins and healthy fats is essential for managing perimenopausal hormone levels. 

Limiting or avoiding processed foods with added sugars is a key component of this type of diet. 


In conclusion,perimenopause can be a trying time for women. 

However, there are natural and holistic ways to ease through the process. 

From supplementation, to yoga and det changes, these natural solutions can help alleviate some of your perimenopausal symptoms like hot flashes, mood swings and fatigue.

I hope these help you on your journey. Thank you for reading!

Dr. Tee

Dr. Tee

January 17, 2023