- Health advice
- 4 min read
- Feb 25, 2026
Many women notice changes in sleep, mood, energy, and cycle patterns and seek clarity on what stage they are in. A helpful way to approach it is to focus on what the body needs throughout the transition, then tailor support to the pattern and intensity of symptoms.
Jennie, Naturopath:
“Both perimenopause and menopause benefit from steady blood sugar support, adequate protein, and micronutrients that assist hormone metabolism. The difference is often about timing and intensity of symptoms rather than completely different needs.”
Jennie Recommends
- Standardised soy isoflavone supplement
- Relieves hot flushes and night sweats
- Supports mood balance and reduces irritability
- An exclusive combination of three proprietary Ashwagandha extracts
- Provides therapeutic doses of clinically tested standardised extracts
- Helps manage the symptoms of menopause
- Relieves hot flushes with perspiration
- Assists with emotional symptoms including mild anxiety
What is the Difference
Perimenopause is the lead-up phase where hormones fluctuate and cycles often change. Symptoms can feel variable, with 'good' weeks and tougher weeks.
Menopause is the point when periods have stopped for 12 consecutive months. Symptoms can shift in presentation, and many women focus on long-term foundations like bone, muscle, mood, sleep, and metabolic health.
Across both stages, core support stays consistent, then gets refined based on symptoms.
Perimenopause and Cardiovascular Health
During perimenopause and menopause, the body undergoes significant hormonal changes that can impact cardiovascular health. The decrease in estrogen levels can lead to an increase in LDL cholesterol and a decrease in HDL cholesterol, both of which are associated with a higher risk of heart disease. Additionally, menopause can cause increased blood pressure, weight gain, and changes in muscle mass density, all of which contribute to heart health issues. It is crucial for women experiencing these changes to monitor their cardiovascular health and consult with healthcare providers for appropriate management and preventive measures.
Where to Start
Steady blood sugar
Supporting blood sugar helps stabilise energy and can support steadier mood. Start with:
- Regular meals and snacks as needed
- Protein at each meal
- Fibre-rich whole foods to support slower energy release
Adequate protein
Protein supports muscle maintenance, recovery, and satiety. It also supports the body during hormonal change, particularly when appetite and energy are inconsistent.
Natural sources and ingredients that can support you
Nutrition
- Phytoestrogen-rich foods: soy foods, flaxseed, legumes
- Protein sources: fish, eggs, chicken, yoghurt, tofu, legumes
- Healthy fats: olive oil, avocado, nuts, seeds
- Fibre: vegetables, berries, wholegrains, chia, legumes
These choices support steadier energy, digestive comfort, and overall nutritional coverage.
Supplements our team may consider
Your best fit depends on symptoms and health history. Options your practitioner may recommend include:
- Magnesium for nervous system support and sleep quality
- B vitamins for energy metabolism and stress support
- Adaptogens for stress resilience and fatigue support
- Targeted menopause formulas to support hormonal transition
- Zinc and selenium (as needed)
- Vitamin D, calcium, and K2 for bone support
Practitioner Favourites
- Supports healthy adrenal and nervous system function
- Helps relieve nervous tension, stress and mild anxiety
- Improves stress adaptation, supporting the body’s resistance towards stress
- Supports healthy reproductive hormones
- Relieves symptoms of menopause
- Helps support normal energy function while reducing tiredness and fatigue
- Provides strong benefits in hormone health, particularly in the metabolism and regulation of estrogen
- Maintains healthy detoxification
- Reduces inflammation
- Improves body composition
Unsure whether it’s perimenopause or menopause? You’re in good company! The most useful next step is a practical plan that supports your body now, then evolves as your symptoms and needs change. Our qualified team is here to support you through this transition.
References
- Freeman, E. W. (2010). Associations of depression with the transition to menopause. Menopause.
- Hess, R., et al. (2011). The impact of menopause on health-related quality of life. Quality of Life Research.
- Erdélyi, A., et al. (2023). The Importance of Nutrition in Menopause and Perimenopause. Nutrients.
- Victor Chang Cardiac Research Institute. (2025). Does menopause increase the risk of heart disease? Victor Chang Cardiac Research Institute.
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