Perimenopause

Perimenopause is the transitional phase leading up to menopause—the point when a woman has gone 12 consecutive months without a menstrual period. It typically begins in a woman’s 40s but can start as early as the mid-30s or as late as the early 50s. It can last anywhere from a few years to over a decade.

During perimenopause, hormone levels—especially estrogen and progesterone—begin to fluctuate unpredictably, causing a variety of physical, emotional, and mental changes. Common symptoms include:

• Irregular periods (shorter, longer, heavier, or lighter)

• Hot flashes and night sweats

• Mood swings, irritability, or anxiety

• Sleep disturbances

• Vaginal dryness

• Changes in libido

• Brain fog or memory issues

• Fatigue

• Weight gain or shifting body composition

This is a natural part of the aging process, but the intensity and combination of symptoms vary widely from person to person.

Let me know if you want this explained in a more poetic, spiritual, or feminine-energy-centered way for your book—I'd love to help you shape that.

🌙 Nourishing the Feminine Body in Perimenopause

A sacred way of eating to support your changing rhythm

As your body begins the gentle descent from the full bloom of fertility into the deep wisdom of the Crone, your needs shift. Perimenopause is not a problem to fix—it is a passage to honor. The foods you choose now can help you feel grounded, radiant, and supported as you cross this threshold. Eat not just to survive the changes, but to thrive within them.

🌾 Honor Hormonal Harmony

Invite balance into your temple with foods that speak the language of your hormones.

• Healthy sacred fats – avocado, olive oil, walnuts, chia, and flax are not only heart-nourishing, but also support the dance of estrogen and progesterone.

• Seed cycling (optional ritual):

  • New to Full Moon (Follicular Phase): 1 tbsp ground flax + 1 tbsp pumpkin seeds

  • Full to New Moon (Luteal Phase): 1 tbsp ground sesame + 1 tbsp sunflower seeds

• Cruciferous goddesses – broccoli, kale, cabbage, and cauliflower help your body gracefully metabolize excess estrogen.

🍯 Stabilize the Sacred Fire (Blood Sugar)

When your blood sugar is balanced, your energy, emotions, and sleep are too.

• Favor slow-burning, Earth-based carbohydrates: sweet potatoes, quinoa, wild rice, lentils.

• Combine them with rooted proteins and grounding fats at each meal.

• Minimize sugar spikes (they stir inner chaos)—refined sweets and white flour can fan the flames of hot flashes and fatigue.

🌹 Rebuild the Feminine Temple (Protein & Bone Support)

Your body is wise and still building—muscle, bone, and strength need devotion now.

• Include 20–30g of protein per meal from sources that align with your values: wild fish, eggs, legumes, quinoa, tempeh.

• Choose calcium-rich allies: sesame seeds (tahini), leafy greens, almonds, sardines.

• Invite Vitamin D & Magnesium into your life through sunshine, mushrooms, dark chocolate, pumpkin seeds, and Epsom salt baths.

💧 Flow Like Water (Hydration + Inflammation)

As your inner waters shift, keep them flowing.

• Drink herbal infusions (like nettle, red raspberry leaf, or chamomile) to nourish your womb and spirit.

• Stay hydrated with pure water infused with lemon, cucumber, or mint.

• Gently reduce alcohol, caffeine, and inflammatory foods that may inflame the fire of night sweats or irritability.

🌿 Sacred Plant Allies

Welcome herbal wisdom and functional foods into your rituals:

• Maca – strength, libido, and energy.

• Ashwagandha – nervous system calm, cortisol balance.

• Black Cohosh / Evening Primrose Oil – support for the heat and the moods.

• Turmeric – for the golden fire of inflammation and joint care.