Supporting (Not Fighting) Perimenopause

I’m in my late 30s. 40 is quickly approaching. My body has started to make its needs very clear.

In my 20s and early 30s, I was fuelled by ambition and those sketchy gas station energy drinks. I juggled multiple jobs, rarely slept, and somehow avoided vegetables entirely. My skin was always flawless.

Now, I work a remote office job. Refined sugar makes me puffy, caffeine after 3pm ruins my sleep, and waking up covered in sweat is not just a nightmare but a regular experience.

And why does every joint in my body sound like a glow-stick cracking?

…Welcome to Perimenopause

Most of my routines were never consciously chosen. They developed out of habit, survival, and cultural defaults. A changing body is a time to re-evaluate how I care for myself.

So, instead of fighting perimenopause, I’m hoping to redesign my patterns around what my body needs today.

Why are my bones so loud?

Somewhere between “my back hurts” and “what is that mysterious clicking noise,” I can finally admit that my joints need attention. Osteoporosis also runs in my family line, so I began supplementing with calcium, magnesium, vitamin D3 and vitamin K2. 

 I avoid milk (for no particular reason other than I think it tastes icky) so I use a calcium-magnesium supplement and try to get vitamin D from morning sunlight if the weather is cooperating. (remember your SPF!) Of course, vitamin D in a capsule also exists for rainy days.

I have also added leafy greens, soy, flax, and whole grains to my meals. This is not because I’m suddenly virtuous (far from it), but these whole foods are rich in natural phytoestrogens.

Phytoestrogens are shown to support bone density and reduce the risk of fractures. They may also assist in minimizing the other usual suspects to pre-menopausal symptoms (hot flashes, mood swings, sleep upset, and the like).

Red clover is another natural herbal source of phytoestrogens and is easily added to teas and tinctures.

I’m on the resistance training train now, too. It is one of the most effective ways to maintain and increase bone density. This type of exercise helps prevent osteoporosis and lowers the risk of fractures as we age.

Heart, hormones, and little fishy capsules

Some mornings I wake up feeling foggy & groggy for no darn reason. Low mood and brain fog are common for many people during perimenopause. So, I started taking my Omega 3’s seriously.

I’m taking these key fatty acids for a few reasons: to help smooth out my mood swings, keep inflammation in check, support heart health, and give my sleepy brain a kick in the pants.

I use a high-quality fish oil supplement, but vegetarian/vegan options are plentiful. I add things like walnuts and flaxseed to meals (when I remember, which is the hard part).

I’m still waiting for the ol’ emotional rollercoaster to level out (it’s been about 2 months since the date of writing this) but things are certainly improving. My memory feels sharper, my thinking is clearer, and I’m feeling confident that I’m doing the right thing in support of my blood pressure and triglyceride levels.

I just sweat (and nap) a lot, okay?

My interest in herbal remedies is certainly not new, but perimenopause has given me a reason to explore some options with our plant pals. I spoke with my mother, who very quickly recommended black cohosh and red ginseng. I followed up with my own research and decided to try both. Thanks Dr. Mom!

I’m taking black cohosh tincture to aid my night sweats and mid-day hot flashes. Reportedly, Black cohosh modulates hormone-sensitive receptors in the body and subsequently affects the severity of “hot flashes.” I still experience them, but they are much less disruptive than before. They’ve gone from Pompeii-level catastrophic to still annoying, but manageable.

My typical afternoon death-nap is also improving: could it be the red ginseng? I had to sleuth a little to understand that it’s red ginseng that is associated with improved energy, mood, and cardiovascular markers like cholesterol levels. Red ginseng is said to lower fatigue, lift the mood, and potentially improve cholesterol for heart health.

Scream it from the rooftops: L-Theanine! 

Like any other rapidly aging millennial, anxiety more or less controls my life. I’ve been taking L-theanine in the form of Opti-Calm for years, but it’s especially relevant now. L-theanine is a naturally occurring amino acid that promotes relaxation without sedation.

When I feel overstimulated, I take an L-theanine supplement or drink decaffeinated green tea, a natural source.

Within about 30 minutes, I notice a reduction in physical tension and a calm mental “flow” state. L-theanine increases alpha brain waves, which are associated with relaxed focus. It may also contribute to improved sleep quality and reduced anxiety… perfect, I’ll take it.

Wrinkles are gonna happen… but so will wisdom

This entire perimenopausal stage of my life reminds me that routines should be intentional, not reactive. I have stopped focusing on what I can’t change (...like crow’s feet…) and instead choose to prioritize what I can add in to support my wellbeing.

I’m creating a foundation that is both manageable and supportive. This is thanks largely to mother nature, the wisdom of my actual mom, and a few intentional, researched, conscious choices.

References Used: 

Medical News Today. (2025, March 27). Phytoestrogens: Benefits, risks, and food list.

Capozzi, A., Scambia, G., & Lello, S. (2020). Calcium, vitamin D, vitamin K2, and magnesium supplementation and skeletal health. Maturitas, 140, 55–63. https://doi.org/10.1016/j.maturitas.2020.05.020

National Center for Complementary and Integrative Health. (2020, May). Black cohosh. U.S. Department of Health and Human Services, National Institutes of Health.

Kim, S. Y., Seo, S. K., Choi, Y. M., et al. (2012). Effects of red ginseng supplementation on menopausal symptoms and cardiovascular risk factors in postmenopausal women: A double-blind randomized controlled trial. Menopause, 19(4), 461–466.

Hidese, S., Ogawa, S., Ota, M., et al. (2019). Effects of L-theanine administration on stress-related symptoms and cognitive functions in healthy adults: A randomized controlled trial. Nutrients, 11(10), 2362.