Perimenopause and menopause are part of a major hormonal transition that every woman will experience, yet many of us enter this stage feeling unprepared or unsure what’s “normal.” You might wonder if your symptoms are just stress or ageing — or if it’s perimenopause. You’re not alone.

This guide is here to help you make sense of it all.

Whether you’re in your late 30s and just starting to notice changes, deep in the transition in your 40s, or navigating postmenopause in your 50s and beyond, understanding what’s happening in your body is the first step to taking ownership of your health. From hormone fluctuations and symptoms to long-term health risks and how to manage them, this complete guide explores what to expect during perimenopause and menopause — and how nutrition and lifestyle can make a meaningful difference.

What Is Menopause?

Menopause marks the end of your reproductive years and is officially defined as the point when you’ve gone 12 consecutive months without a period. It typically occurs around the age of 51 in the UK, although it can happen earlier or later. Once this milestone is reached, you are considered postmenopausal.

Menopause itself is technically just one day—the anniversary of your final menstrual period. The challenge is that you can only confirm it in hindsight, once a full year has passed with no further periods. After this point, you enter the postmenopausal phase, when hormone levels remain consistently low.

The underlying cause of menopause is the natural decline in ovarian function. Over time, the number of follicles (which contain your eggs) decreases, eventually reaching a point where ovulation no longer occurs. This results in a sharp drop in oestrogen production, which drives many of the symptoms and long-term health changes associated with menopause.

There are two main types of menopause: natural and medical or surgical.

Natural menopause occurs as part of the body’s ageing process—usually around age 51 in the UK—when ovulation ceases and periods naturally stop.

Medical or surgical menopause is triggered by treatments or procedures that affect hormone levels. This includes:

• Chemotherapy or radiation – These cancer treatments can damage the ovaries, sometimes leading to an abrupt or earlier onset of menopause.
• Oophorectomy – The surgical removal of one or both ovaries. If both are removed, menopause begins immediately due to the sudden drop in oestrogen.
• Hysterectomy – The removal of the womb. If the ovaries are left intact, menopause doesn’t occur straight away—but ovarian function often declines earlier than expected, meaning menopause may happen sooner and without the typical warning signs like irregular periods.

Understanding Perimenopause

Most women don’t experience menopause as a sudden event. Instead, it’s a gradual hormonal shift that happens over several years—and that process is often misunderstood.

What Is the Menopause Transition?

The menopause transition is the medical term for the time leading up to menopause, when hormone production becomes more erratic and symptoms begin to emerge. In everyday language, this phase is usually referred to as perimenopause—though the terms aren’t always used consistently, even by healthcare professionals.

During this transition, levels of oestrogen and progesterone fluctuate and ovulation becomes increasingly irregular. It typically begins in your 40s (though it can start earlier) and is marked by changes in menstrual cycle length, skipped periods and symptoms like hot flushes, mood swings and sleep disturbances.

The menopause transition ends at menopause, which is only confirmed once you’ve gone 12 consecutive months without a period, assuming no other medical explanation.

What Is Perimenopause?

Perimenopause refers to this same transition period—plus the first year after your final menstrual period. While the terms are often used interchangeably, perimenopause is more commonly used outside medical contexts and is the term many women are familiar with.

Perimenopause can be divided into two phases:

• Early perimenopause: Cycles may start to vary in length by seven or more days, or you may occasionally skip a period.
• Late perimenopause: Gaps between periods become longer—typically 60 days or more—and symptoms like hot flushes and insomnia are more likely to intensify. If you’ve missed two periods in a row, there’s a strong likelihood your final menstrual period will occur within the next four years.

Every woman’s experience is different. Some may notice gradual changes; others find symptoms appear suddenly and unpredictably. It’s common to have long stretches without a period, only for one to return unexpectedly. The only predictable thing about perimenopause is that it often feels unpredictable.

To make things more confusing, even healthcare professionals often use the word “menopause” to describe the entire process—from first symptoms to postmenopause. So when someone says “I’m in menopause,” they may actually be referring to perimenopause.

Are You in Perimenopause?

One of the first signs of perimenopause is a change in your menstrual cycle. Your periods might become shorter, longer, heavier, lighter—or start arriving at irregular intervals. But even if your cycle still seems fairly regular, perimenopause may already be underway.

Other early signs include:

• Sleep disturbances
• Hot flushes or night sweats
• Increased anxiety or low mood
• Brain fog or forgetfulness
• Breast tenderness

Symptoms can begin years before your final period, and while some women experience intense or disruptive changes, others may only notice mild or subtle symptoms.

Hormone tests (like FSH or oestrogen) are not reliable for diagnosing perimenopause because levels fluctuate daily. If you’re over 40 and noticing changes to your cycle, sleep or mood, there’s a good chance you’re in perimenopause. Diagnosis is usually based on symptoms and age, not blood tests.

How Hormones Shift in Perimenopause and Menopause

When people talk about menopause, they often imagine a steady hormonal decline. But during perimenopause, hormone levels don’t simply fall—they fluctuate wildly. Oestrogen and progesterone can spike, drop and swing from one cycle to the next, creating an unpredictable hormonal environment. This disruption is responsible for many of the symptoms women experience throughout their 40s and beyond.

Hormones 101: The Body’s Messaging System

Hormones are chemical messengers. They travel through the bloodstream, binding to specific receptors (like locks) on cells. When the right hormone meets the right receptor, it delivers a signal that triggers a response—such as stimulating ovulation, regulating body temperature or influencing mood. Because oestrogen receptors are found all over the body—in the brain, heart, bones, skin, bladder and more—changing hormone levels can have far-reaching effects. To understand what’s happening, it helps to know more about the key hormones involved.

Key Hormones in Perimenopause and Menopause

1. Oestradiol – The main form of oestrogen before menopause, produced by developing follicles

Oestradiol affects many tissues throughout the body and fluctuates significantly during the menstrual cycle. During perimenopause, levels can spike or drop erratically, before declining more permanently after menopause. These shifts play a key role in many of the symptoms experienced during the transition.

2. Oestrone – A weaker form of oestrogen that becomes the dominant type after menopause

Oestrone is produced in fat and other tissues and can convert to and from oestradiol, allowing the body to fine-tune its hormonal balance even after the ovaries stop producing eggs.

3. Progesterone – A hormone that rises after ovulation to support pregnancy and regulate the menstrual cycle

Produced by the corpus luteum (the structure that forms after ovulation), progesterone levels fall as ovulation becomes irregular in perimenopause. This decline can result in symptoms like sleep disruption, anxiety and heavy periods, especially when oestrogen is still relatively high.

4. FSH (Follicle-Stimulating Hormone) – A hormone that stimulates the ovaries to produce eggs

As the ovaries become less responsive, the brain ramps up FSH production. Traditionally seen as a marker of low oestrogen, newer research suggests FSH itself may play a role in symptoms and health risks—such as contributing to bone loss.

5. Testosterone – A sex hormone that supports libido, energy and muscle mass

Mainly produced by the adrenal glands and, to a lesser extent, the ovaries. Testosterone levels gradually decline with age rather than dropping sharply at menopause. This decline can contribute to the gradual loss of muscle mass seen in midlife—but strength training can help preserve both.

6. AMH (Anti-Müllerian Hormone) – A hormone that reflects the number of remaining follicles (eggs)

Produced by developing follicles, AMH is commonly used to assess fertility. Researchers are investigating whether it could also help predict the timing of menopause.

7. Androstenedione – A precursor hormone that converts into oestrone or testosterone

Produced by the ovaries and adrenal glands, levels of androstenedione decline after menopause but don’t disappear completely.

8. SHBG (Sex Hormone-Binding Globulin) – A protein that regulates hormone activity in the body

SHBG binds to hormones in the bloodstream, controlling how much is freely available to cells. Lower SHBG levels can increase free testosterone, which may cause symptoms like acne or unwanted hair growth.

Why Hormone Fluctuations Matter in Perimenopause and Menopause

It’s not just the decline in hormones that causes problems—it’s the instability. Cycles may lengthen or shorten unpredictably. Ovulation may be missed, causing imbalances between oestrogen and progesterone. A shortened follicular phase or longer luteal phase can mean more time spent in PMS-like territory, leading to mood swings, breast tenderness and fatigue.

Some women are particularly sensitive to these hormonal shifts. Just as some are more affected by PMS, the perimenopausal experience can range from mildly inconvenient to profoundly disruptive.

Research from long-term studies, such as the US-based SWAN (Study of Women’s Health Across the Nation), shows that hormone patterns vary widely by ethnicity, age and individual biology. There’s no universal hormonal roadmap—your perimenopausal experience is entirely your own.

Symptoms of Perimenopause and Menopause

Because oestrogen receptors are found throughout the body—in the brain, bones, muscles, heart, bladder, vagina, skin and more—it’s no surprise that perimenopause and menopause symptoms are so wide-ranging. As oestrogen and progesterone begin to fluctuate and eventually decline, these hormonal changes can impact everything from your periods and sleep to your mood, memory and metabolism.

While each woman’s experience is unique, common symptoms of perimenopause and menopause tend to fall into distinct categories:

1. Vasomotor Symptoms

Hot flushes and night sweats are among the most well-known symptoms, affecting around 80% of women. A hot flush can feel like a sudden wave of heat rising through the chest, neck and face, often with sweating, flushing and a racing heart. Night sweats are hot flushes that occur during sleep and can leave you drenched and exhausted.

2. Menstrual Changes

Irregular bleeding is one of the earliest and most universal signs of perimenopause. Periods may come closer together, further apart, become heavier or lighter—or all of the above. You might skip a month entirely, only to have your period return unexpectedly.

3. Brain and Mood Symptoms

Many women report “brain fog,” forgetfulness and trouble concentrating. Mood changes, including increased anxiety, low mood or sudden irritability, can also emerge. Some women experience intense, uncharacteristic bursts of anger—often described as meno rage—which can feel overwhelming or out of proportion to the situation. Oestrogen supports the brain’s blood flow, energy use and communication between brain cells, so when it fluctuates, it can impact cognition and emotional wellbeing.

4. Genitourinary Symptoms

Oestrogen plays a vital role in keeping the vulva, vagina, bladder and urethra healthy. When oestrogen levels drop, these tissues can become thinner, drier and more fragile—a collection of changes now referred to as Genitourinary Syndrome of Menopause (GSM). It’s far more than just vaginal dryness: GSM can cause irritation, burning, discomfort during sex, changes in discharge and even recurring UTIs or bladder issues. Despite how common these symptoms are, they’re often underreported and undertreated, in part because women feel uncomfortable raising them.

5. Sleep Disturbances

Many women struggle with sleep during perimenopause and menopause—whether it’s trouble falling asleep, staying asleep, or waking in the early hours. Hormonal changes can disrupt your natural sleep-wake cycle and symptoms like night sweats, anxiety and frequent waking to urinate only make things worse. Poor sleep in turn affects energy, mood and weight.

6. Changes in Weight and Body Composition

Weight gain during midlife is common, particularly around the abdomen—often referred to as “meno belly.” This isn’t just down to lifestyle or willpower. Hormonal changes during perimenopause and menopause—especially declining oestrogen and reduced insulin sensitivity—can shift how your body stores fat and uses energy. These changes make it easier to gain weight and harder to lose it, even if your habits haven’t changed.

Insulin resistance makes the body more likely to store fat—especially around the middle—and less efficient at maintaining muscle. Because muscle is more metabolically active than fat, this shift can lead to a slower metabolism. Stress, disrupted sleep and changing eating habits can further compound the issue. The good news? With the right approach to nutrition, movement and self-care, it’s absolutely possible to support a healthy body composition.

7. Libido and Sexual Wellbeing

Many women notice a change in sexual desire during perimenopause and menopause. This can be caused by hormonal shifts—particularly lower levels of testosterone—as well as physical discomfort (such as vaginal dryness), fatigue and emotional factors like stress or low mood. While it’s normal for libido to fluctuate over time, support and solutions do exist. If your libido changes are affecting your wellbeing or relationships, it’s worth speaking to your GP. Treatment options and lifestyle support can make a meaningful difference.

8. Other Physical & Sensory Symptoms of Perimenopause and Menopause

• Fatigue – Low energy that doesn’t improve with rest
• Skin and hair changes – Dry or itchy skin, acne, hair thinning or loss
• Digestive issues – Bloating, constipation and slower digestion
• Joint pain – Aches and stiffness that may feel like early arthritis
• Heart palpitations – A fluttering or pounding heartbeat, often harmless but unsettling
• Tingling sensations – Pins and needles in hands, feet or face
• Itchy skin – Sometimes linked to reduced collagen and dryness
• Burning mouth – A hot, tingling or scalded sensation in the mouth
• Electric shock sensations – Sudden zaps or jolts often felt in the head or limbs

You may experience some of these symptoms, all of them or very few. Just because something isn’t on this list doesn’t mean it’s not related—there are over 30 recognised symptoms of perimenopause and menopause. If something feels different, trust your instincts.

Long-Term Health After Perimenopause and Menopause

Perimenopause and menopause don’t just bring short-term symptoms—they also mark the beginning of changes that can impact your long-term health. The good news? These risks are modifiable and the right diet and lifestyle choices can make a powerful difference.

Cardiovascular Health

Cardiovascular disease (CVD) is the number one cause of death for women—yet many don’t realise they’re at increased risk after menopause. Oestrogen has a protective effect on the heart and blood vessels, helping to reduce inflammation, regulate cholesterol and maintain healthy blood flow.

After menopause, oestrogen levels fall and women begin to accumulate more abdominal fat. This change in fat distribution, combined with rises in cholesterol and blood pressure, increases cardiovascular risk. Type 2 diabetes is also a major risk factor for heart disease, and insulin sensitivity often declines in midlife—meaning the body doesn’t handle sugar as efficiently, which can contribute to weight gain and elevated blood sugar levels. Supporting blood sugar stability through nutrition and movement becomes especially important.

With the right diet and lifestyle, you can actively protect your heart health after menopause.

Bone Health

Bone is living tissue, constantly breaking down and rebuilding. But after a woman’s peak bone mass (usually in her late 20s), bone loss gradually begins. Oestrogen plays a key role in bone maintenance, so during perimenopause and the early postmenopausal years, bone loss accelerates—sometimes rapidly.

Women can lose up to 6% of their bone mass in just three years around menopause. Supporting your bones with calcium-rich foods, vitamin D, weight-bearing exercise like walking, resistance training and good gut health can help reduce bone loss, maintain strength and lower the risk of fractures.

Dementia and Cognitive Health

While brain fog is a common short-term symptom of perimenopause and menopause, research is also exploring the link between oestrogen and longer-term cognitive health. Women are more likely than men to develop Alzheimer’s disease and other forms of dementia. The reasons are complex, but oestrogen is known to support brain health—helping with blood flow, reducing inflammation and supporting neurotransmitters like serotonin. Earlier menopause is linked to a higher risk of dementia, whereas later menopause appears to offer some protection. Although there’s interest in the potential for HRT to reduce dementia risk, it’s not currently recommended for this purpose in women at average risk, due to ongoing research and concerns about long-term effects. Encouragingly, around 50% of Alzheimer’s risk is considered modifiable—through good nutrition, regular movement, not smoking and supporting metabolic health.

By understanding these risks early, you can take meaningful steps to protect your long-term health. Nutrition and lifestyle aren’t just helpful—they’re fundamental. Supporting yourself through perimenopause, menopause and postmenopause starts with the choices you make every day.

Hormone Testing for Perimenopause and Menopause: What You Need to Know

Short answer? It’s not usually necessary.

Perimenopause and menopause are typically diagnosed based on your age, symptoms and menstrual history—not hormone tests.

Why Hormone Testing Isn’t Reliable

Hormone levels like oestradiol and FSH can fluctuate dramatically from day to day in perimenopause. One day your FSH might be 15, the next it could be 45. You could have low oestradiol and be in perimenopause—or have a normal reading and still be perimenopausal.

There’s no single test that can confirm how far through the transition you are, or when your final period will be.

When Hormone Testing Might Be Helpful

In some situations, blood tests may be useful as part of a broader assessment:

• You’re under 40 and your periods have stopped or become irregular (to rule out primary ovarian insufficiency)
• You have symptoms that might be linked to another condition, such as thyroid dysfunction or polycystic ovarian syndrome (PCOS)
• Your history isn’t clear and further investigation is needed

What Happens to Hormones After Menopause?

After menopause, hormone levels tend to settle. FSH usually rises above 30 IU/mL, and oestradiol falls below 25 pg/mL. But even then, these numbers only tell part of the story and aren’t always needed for diagnosis or treatment.

You Don’t Need a Test to Start Supporting Yourself

If you’re experiencing symptoms, you don’t need to wait for a blood test to take action. Nutrition, lifestyle and the right support can make a meaningful difference—no lab work required.

How to Support Yourself During Perimenopause and Menopause

Perimenopause and menopause aren’t phases you simply have to “push through” without support. Nutrition and lifestyle are two of the most powerful tools you have—not just to reduce symptoms and improve wellbeing now, but to safeguard your future health.

This isn’t about perfection—it’s about building sustainable habits that help you feel your best today and protect your health long into the future.

1. Nutrition: A Powerful Foundation for Perimenopause and Menopause

A healthy, whole food diet is one of the cornerstones of optimal health during perimenopause and menopause. Yet fewer than 20% of women maintain a healthy diet during this transition. That’s a missed opportunity—especially when good nutrition can support hormone balance, reduce symptoms and help protect against conditions like osteoporosis, cardiovascular disease and type 2 diabetes.

Focus on:

• Whole, unprocessed foods – Base your meals around high-quality proteins, vegetables, fruits, wholegrains, legumes and healthy fats.
• Blood sugar balance – Eating regular meals that include at least 30g protein, fibre and healthy fats helps stabilise energy, mood and hormonal health.
• Anti-inflammatory foods – Omega-3 rich fish, colourful vegetables, herbs and spices help reduce inflammation linked to many perimenopause and menopause-related symptoms.
• Fibre – Aim for 30g of fibre daily. It supports digestion, hormone clearance, cholesterol balance and blood sugar regulation—and it’s linked to a lower risk of CVD, type 2 diabetes and colon cancer. Great sources include vegetables, fruits (especially berries, apples and pears), legumes, oats, chia seeds, flaxseeds and wholegrains such as brown rice, wild rice and quinoa.
• Calcium and vitamin D – Crucial for protecting bone health and reducing the risk of osteoporosis.
  Good sources of calcium include leafy greens (like kale and broccoli), sesame seeds and tahini, almonds, tinned sardines (with bones) and organic dairy products like yoghurt, milk and cheese.
  Vitamin D is primarily made through sunlight exposure, but small amounts are found in oily fish (like salmon and mackerel), egg yolks, liver and red meat. During autumn and winter in the UK, a daily vitamin D supplement is recommended—a combination of vitamin D3 plus K2 is best for optimal bone and cardiovascular support.
• Magnesium-rich foods – Magnesium supports sleep, eases anxiety and helps with muscle relaxation. Excellent sources include halibut, Swiss chard, spinach, pumpkin seeds, almonds, black beans and dark chocolate (85% cocoa or higher)
• Avoid ultra-processed foods – These are associated with weight gain, metabolic dysfunction and increased inflammation.

A whole-food approach isn’t about deprivation—it’s about self-respect. It’s choosing to nourish your body with food that feels satisfying, supportive and sustainable. Some changes may involve reducing or removing foods that no longer serve your health—but the goal isn’t rigid restriction. It’s about shifting from “I can’t have that” to “I don’t want that,” because you know how food makes you feel—and you’re choosing what truly supports your wellbeing.

2. Lifestyle Strategies for Optimal Health in Perimenopause and Menopause

You don’t need a gym membership or extreme routine. Small, consistent changes can make a profound difference. These are non-negotiable tools that support your health—physically, mentally and hormonally.

Movement for Optimal Health in Perimenopause and Menopause

Movement isn’t optional—it’s essential. It’s one of the most powerful tools for navigating this hormonal transition. It supports hormone balance, strengthens bones and muscles, boosts mood and cardiovascular health, and helps reduce the risk of chronic disease.

The good news? You don’t have to train like an athlete. The best exercise plan is one that fits your life—and feels good in your body.

Aim for a well-rounded approach:

• Daily walking – One of the simplest yet most effective habits to support mental and physical wellbeing.
• Aerobic activity – At least 150 minutes (2.5 hours) of moderate-intensity movement each week (e.g. brisk walking, swimming, cycling). For additional benefit, build up to 300 minutes (5 hours). You should be able to talk, but singing will feel difficult!
• Strength training – Aim for 3–4 sessions per week using resistance bands, weights, kettlebells or bodyweight exercises. This helps preserve muscle, boost metabolism and protect your bones as oestrogen declines.
• Balance work – Especially important from your 60s onwards. Include yoga, Pilates or targeted balance exercises to prevent falls and stay steady on your feet.

If this feels overwhelming, start small. Choose one thing you enjoy or want to try—dancing in your kitchen, a short lunchtime walk, or simply standing more during the day. The key is to schedule it and follow through. Every step counts, and once you’ve created a habit, you can build on it—progressively increasing movement in a way that feels sustainable long-term.

Sleep for Hormone Balance, Energy and Resilience in Perimenopause and Menopause

Sleep isn’t a luxury—it’s a non-negotiable for hormone health. During perimenopause and menopause, many women struggle with falling asleep, staying asleep or waking in the early hours. While hormonal shifts do play a role, the choices you make around bedtime can make a significant difference.

Poor sleep doesn’t just leave you tired—it can:

• Disrupt cortisol (your stress hormone), making you feel wired and anxious
• Alter appetite-regulating hormones like leptin and ghrelin, leading to cravings and overeating
• Increase insulin resistance and make weight management more difficult
• Reduce your emotional resilience, making everything feel harder the next day

Many women stay up late scrolling, answering emails or watching “just one more episode.” But these habits—especially the light from screens—confuse your body’s natural sleep-wake cycle and can make falling asleep much harder.

Try these simple but powerful sleep habits:

• Set a bedtime alarm to signal wind-down time. Treat sleep like an important meeting with yourself. Turn off the TV, put your phone away, and start a relaxing routine.
• Stick to a regular sleep and wake time—even on weekends—to support your circadian rhythm.
• Avoid screens and stimulating activities in the hour before bed. Instead, read, stretch or listen to calming music.
• Keep your bed for sleep and sex only—not Netflix or emails. Your brain should associate bed with rest, not stimulation.
• If you can’t sleep, get up, go to a dimly lit room and do something boring. Don’t lie awake stressing—this just creates anxiety around sleep.

Sleep is a valuable commodity. Protect it. Prioritise it. And remember—it’s one of the most effective ways to support your hormones, your metabolism and your mental clarity.

Stress Reduction for Better Health During Perimenopause and Menopause

This stage of life often brings a heavier emotional and cognitive load—from career pressures and caregiving responsibilities to the physical and emotional changes of midlife. Chronic stress isn’t just draining—it has real physiological consequences.

Elevated stress hormones (like cortisol) can:

• Disrupt sleep
• Interfere with blood sugar balance and hunger hormones
• Drive cravings and emotional eating
• Impact digestion and gut health
• Suppress libido
• Exacerbate perimenopausal symptoms like anxiety, irritability and hot flushes

Supporting your nervous system isn’t just “nice to have”—it’s fundamental to hormonal wellbeing. And it doesn’t have to take hours or involve a meditation cushion.

Try small, daily practices that signal safety to your body:

• Connection – A ten-minute chat with a friend or partner can help offload and gain perspective
• Breathwork or meditation – Even two minutes of slow breathing can activate your parasympathetic nervous system (your “rest and digest” mode)
• Gentle movement – Yoga, walking, stretching, or even dancing in the kitchen—all help process tension stored in the body
• Expressive activities – Journalling, painting, gardening, cooking—whatever helps you release emotions and feel grounded

The goal isn’t to eliminate stress—it’s to build a toolkit for navigating it with more ease.

3. Mindset & Self-Compassion

Perimenopause and menopause are a time of big change—physically, emotionally and mentally. It’s normal to feel a sense of loss, uncertainty or even frustration. Your energy, mood, sleep and body might not feel like “you,” and that can be unsettling.

But this phase isn’t about decline—it’s about adaptation. It’s a powerful opportunity to reconnect with your body, upgrade your self-care and build habits that support you for decades to come.

That doesn’t mean it’s always easy.

We’ve been raised in a culture that rewards restriction and perfection. But the truth is, the most effective approach is one that fits into your life. One that respects your current capacity, supports your health and still allows space for joy, rest and flexibility.

Self-compassion doesn’t mean giving up. It means speaking to yourself with encouragement rather than criticism. It means trusting your inner wisdom, knowing when to push and when to pause—and not letting one “off” day become an excuse to quit altogether.

When your mindset shifts from “I can’t have that” to “I don’t want that because it doesn’t serve me”, everything changes.
This isn’t about being “good.”
It’s about feeling strong, well, and in control of your own health.

Progress doesn’t come from perfection—it comes from consistency, discipline and self-respect.

4. What About HRT for Support During Perimenopause and Menopause?

Hormone Replacement Therapy (HRT) is a valid, evidence-based treatment option that can be life-changing for some women. It can help relieve symptoms like hot flushes, vaginal dryness and sleep disturbances and it may offer additional benefits for bone and heart health, particularly when started within 10 years of menopause.

But it’s not a silver bullet—and it’s not a substitute for taking care of yourself.

Whether or not you choose to take HRT, nutrition and lifestyle remain essential. They’re the foundation that supports hormone balance, metabolic health, resilience and longevity.

In fact, if you do opt for HRT, the right nutrition and lifestyle habits may make it even more effective. Think of it this way: HRT can help ease the path, but you still have to walk it. And with the right tools, you can do that with strength, clarity and confidence.

FAQ: Your Perimenopause & Menopause Questions Answered

Menopause.Rescripted: Rescripting Midlife

Perimenopause, menopause and postmenopause mark a significant transition—but this phase doesn’t need to be feared, dismissed or endured in silence. It’s not the end of vitality, clarity or strength. In fact, it can be the beginning of something deeply powerful: a return to yourself.

At The Menopause Kitchen, we believe that although menopause is inevitable its impact on your health doesn’t have to be. This is your opportunity to rescript the story. To take ownership of your wellbeing with clarity, confidence and compassion.

Our philosophy is built around three pillars:

• Menopause – To educate and empower you to take control of your health through perimenopause and beyond.
• Food – To inspire you with practical, positive nutrition guidance and delicious recipes tailored to midlife.
• Life – To encourage lifestyle choices that support balance, vitality and long-term wellbeing.

With nourishing food, intentional movement and supportive habits, you can feel energised, focused and resilient—not just during this transition, but for the rest of your life.

Menopause is not a decline. It’s a recalibration.
And you don’t have to figure it out alone.

Let’s rescript menopause—together.