Perimenopause & Menopause

For clients receiving homeopathic support for perimenopause or menopause, below are some additional strategies that can be very supportive and help with the balancing of hormones during this stage of life:

Reduce stress

Stress can increase cortisol levels, which in turn may reduce the body’s ability to make progesterone. This happens because the body uses pregnenolone (a hormone precursor) to make more cortisol, leaving less available for progesterone production. Low progesterone can worsen common perimenopause symptoms like mood swings, anxiety, and sleep issues. To keep stress to a minimum try and incorporate regular mindfulness, grounding, exercise, yoga, meditation, time in nature or for pursuing creative outlets.

sleep

Quality sleep is crucial during perimenopause as it also helps to regulate cortisol levels and allows the body to recover and maintain healthier levels of progesterone and oestrogen, reducing symptoms like irritability, anxiety, hot flushes, and fatigue.

diet

A balanced diet during perimenopause and menopause can help support hormonal health and ease symptoms. Nutrient-dense foods rich in fiber, healthy fats, and phytoestrogens (where appropriate) may help balance oestrogen levels and reduce hot flushes. Prioritise adequate protein and magnesium to support mood, energy, and resilience. Reducing sugar helps stabilise blood sugar and manage cortisol spikes, while refined carbohydrates that break down quickly into sugar can further disrupt this balance. Limiting high-carb, low-fiber foods and focusing on complex carbs can help maintain steady energy and support hormonal health.

Zinc plays a key role in immune function, hormone metabolism, skin health, collagen production, and vaginal tissue hydration—potentially easing dryness and improving resilience. Vitamin B6 supports the production of brain chemicals like serotonin and GABA, which can help regulate mood, reduce anxiety, and promote restful sleep. It also helps the body produce progesterone and other key hormones, while supporting the nervous system and easing symptoms like irritability, bloating, and fatigue.

Try to minimise caffeine and alcohol, as caffeine may increase cortisol and impact blood sugar stability, while alcohol can impair liver function, which is essential for clearing excess oestrogen.

These are just some of the key nutrients and foods to consider as you journey through perimenopause and into menopause. For individualised advice please always refer back to your healthcare practitioner.

References:
Baker FC, et al. (2018). Sleep difficulties during perimenopause: A wake-up call. Journal of Women's Health, 27(9), 1092–1097. doi:10.1089/jwh.2018.7076

Genazzani AR, et al. (2020). Human Reproduction Update, 26(4), 501–520. doi:10.1093/humupd/dmaa003

Gomes, B. et al. (2020). The role of vitamin B6 in mood and hormonal regulation during perimenopause: A review.Journal of Nutrition & Intermediary Metabolism, 21, 100111. doi:10.1016/j.jnim.2020.100111

Kumar S, et al. (2017). Nutritional approaches for managing menopausal symptoms: A review. Journal of Mid-Life Health, 8(1), 1–5. doi:10.4103/jmh.JMH_7_17

Maret W. (2017). Zinc in human health: effect of zinc on immune cells. Molecular Medicine, 14(5-6), 353–357. doi:10.2119/2008-00033.Maret

Santoro N, et al. (2016). The impact of lifestyle factors on perimenopausal symptoms and hormone regulation. Journal of Clinical Endocrinology & Metabolism, 101(11), 4374–4381. doi:10.1210/jc.2016-2144

Please note: Homeopathy is a traditional system of medicine. It may be used alongside other healthcare approaches. Always consult your healthcare provider for serious concerns.