Words by Natalie Jaques from The Herbal Dispensary
Many women in their late 30s and 40s begin to notice subtle (or not so subtle) changes in their bodies. Sleep becomes lighter, moods feel less predictable, energy dips mid‑afternoon, weight shifts despite unchanged habits, and anxiety can feel unfamiliar or heightened. The question often asked is: Is this perimenopause, or is something else going on?
Perimenopause is the transitional phase leading up to menopause and can begin up to 10 years before periods stop altogether. During this time, ovarian hormone production becomes less consistent. Oestrogen and progesterone may fluctuate month to month, or even day to day, which can contribute to symptoms such as hot flushes, night sweats, irritability, low mood, headaches, and disrupted sleep.
However, hormones do not exist in isolation. Two of the most influential (and often overlooked) factors affecting hormonal balance during this life stage are stress and blood sugar regulation.
Stress, Cortisol and the Hormone Cascade
When the body is under ongoing stress, whether emotional, mental, physical, or even dietary, the adrenal glands increase production of cortisol. In the short term this is helpful. Long term, it can be disruptive.
Chronically elevated cortisol can interfere with progesterone production, worsen anxiety and sleep disturbances, and exaggerate the highs and lows of fluctuating oestrogen. Many women experiencing perimenopausal symptoms are also juggling demanding careers, caring roles, and busy lives, often while running on depleted reserves.
The adrenals play a particularly important role during the perimenopausal transition. As ovarian hormone output becomes less reliable, the body increasingly relies on the adrenal glands to support hormone balance. If adrenal function is already under strain, symptoms tend to feel more intense and less manageable.
Blood Sugar Balance and Hormonal Stability
Unstable blood sugars can quietly drive hormonal symptoms. Skipping meals, relying on caffeine, or eating refined carbohydrates without adequate protein can cause repeated spikes and crashes in blood glucose. These fluctuations trigger cortisol release, placing further pressure on the adrenal glands.
Blood sugar imbalance can present as fatigue, irritability, shakiness, brain fog, cravings, and disrupted sleep – symptoms that are frequently attributed solely to perimenopause. In reality, blood sugar dysregulation often amplifies hormonal symptoms and can make perimenopause feel far more challenging than it needs to be.
Supporting Your Body Before and During Perimenopause
Looking after your adrenals and blood sugar regulation before and during perimenopause can significantly influence how smoothly this transition unfolds.
Foundational support includes:
- Eating regular meals with adequate protein, healthy fats, and fibre
- Reducing reliance on sugar and stimulants
- Prioritising sleep and nervous system regulation
- Allowing space for rest and recovery, not just productivity
Herbal and nutritional support can also play a valuable role when tailored to the individual, particularly when addressing stress resilience, energy, mood, and hormonal regulation.
Perimenopause is not a diagnosis of decline. When understood and supported correctly, it can be a powerful reset point for long‑term health. Often, the question is not simply is it perimenopause? but rather what does my body need right now to feel supported through this change?
Education, awareness, and early support can make all the difference.
Natalie’s Naturopathic Tip
What follows is not prescriptive. It is simply what I personally use to keep myself well supported through a busy life and the perimenopause transition.
Sleep is non-negotiable for me. To support quality, restorative sleep, I regularly use magnesium and glycine, which help calm the nervous system and support deeper sleep cycles.
For nervous system resilience and liver support, I include B vitamins, particularly during times of higher stress.
Herbal support is foundational. I use a personalised herbal formula that includes adaptogenic herbs such as Rhodiola, Rehmannia and licorice to support stress resilience and adrenal function, alongside herbs for liver and mood support such as St John’s Wort, ginkgo and, at times, milk thistle.
I also prioritise fish oils for essential fatty acids and brain health.
From a dietary perspective, I aim for three balanced meals daily, built around good quality protein, plenty of vegetables, and some fruit to keep blood sugars stable.
And because balance matters, I limit myself to two coffees a day and enjoy wine two nights a week.
We are not aiming for perfection. Just consistency, awareness, and support.
Natalie is a Naturopath & Medical Herbalist and the owner of The Herbal Dispensary in Raglan
6 Wallis Street, Raglan
Ph 07 8257444