Understanding the hormonal shifts of your 30s and 40s with clarity, compassion, and cycle literacy
Hormonal Shifts in Perimenopause: The Basics
If your period is getting weirder, your moods are suddenly more chaotic, or your tolerance for everything is just lower - you might be in perimenopause.
Perimenopause is the natural, transitional phase leading up to menopause - often beginning in your late 30s to early 40s, especially if you’re sensitive to hormonal fluctuations.
Despite what many people are told, perimenopause isn’t just a slow fade into menopause. It’s messy, dynamic, and often very emotional. It deserves more than just a shrug and a “welcome to the club.”
Estrogen, Progesterone, and Nervous System Overload
Perimenopause is defined by fluctuating levels of estrogen and a gradual decline in progesterone. But the real kicker? These shifts aren’t linear.
Here’s what’s typically going on:
Estrogen levels spike and crash erratically, leading to mood swings, heavy or painful periods, sore breasts, and brain fog
Progesterone production declines as ovulation becomes more sporadic, contributing to anxiety, sleep trouble, and PMS-like symptoms
Shorter luteal phases or anovulatory cycles become more common, meaning less hormonal stability overall
Histamine sensitivity, inflammation, and nervous system shifts may also play a role
This hormonal turbulence can last anywhere from 2 to 10 years before periods fully stop (menopause).
Common Perimenopause Symptoms You Might Not Know Are Related
Cycles getting shorter, longer, or just unpredictable
Sleep changes, especially trouble staying asleep
Mood swings, rage, or anxiety spikes
Worsening PMS or PMDD symptoms
Joint pain, hot flashes, fatigue, or palpitations
New food sensitivities or gut shifts
Brain fog or trouble finding words
Vaginal dryness, low libido, or painful sex
Many people are told these symptoms are “normal” or unrelated. But they are very real - and they’re hormonally driven.
How Naturopathic Support Can Help
Perimenopause support is not one-size-fits-all. In my practice, I focus on practical, trauma-aware, and non-performative care that helps your body adapt with more ease.
Some of the most evidence-informed (and real-life effective) tools I use include:
Cycle tracking to notice patterns and flag hormone shifts
Sleep and nervous system support (think stress cycle completion and magnesium)
Gentle nutrition focused on blood sugar regulation and anti-inflammatory meals
Botanical allies like chaste tree (Vitex), ashwagandha, or black cohosh when appropriate
Supplements like B vitamins, magnesium, or omega-3s for mood and cognitive support
Thyroid and iron testing, especially when fatigue is intense
Compassionate mood and identity support - because this is a tender, expansive identity shift, not just a biological one
Let’s Work Together Through This Phase
You’re Not Broken. You’re Changing.
Perimenopause can feel like everything is changing - your cycle, your energy, your sense of self. You're not broken. You're in a transition that deserves support.
🧡 If you want care that feels kind, curious, and collaborative, book a free call here. Let’s figure out how to support you through this phase with clarity and compassion.
Dr. Jennah Miller, ND is a Naturopathic Doctor who provides holistic hormonal care for all bodies - offered virtually in Ontario & Nova Scotia