Lately, perimenopause has become a very real part of my life — and honestly, it has also become a very real conversation among so many of my friends. It seems like we all woke up one day wondering why our bodies suddenly felt different. Why we were exhausted despite sleeping. Why our emotions felt bigger. Why anxiety, brain fog, night sweats, or mood shifts seemed to arrive out of nowhere.
For a while, I thought maybe I was just stressed. Maybe I needed to work harder, rest more, drink more water, meditate more… all the things. But the more conversations I had with women around me, the more I realized many of us are quietly moving through the same transition.
And yet, no one really talks about it.
Perimenopause can feel isolating at times, especially because it often begins long before we expect it to. But I’ve slowly started to see it differently — not as something “wrong” with me, but as an invitation to reconnect with myself in a deeper way.
This season has asked me to slow down. To nourish myself differently. To listen to my body instead of pushing past it.
And, of course, herbs have become such an important part of that support.
What is Perimenopause?
Perimenopause is the transition leading up to menopause, when hormone levels — especially estrogen and progesterone — begin to fluctuate. This phase can last for years before menopause officially begins.
For many women, this starts sometime in their late 30s or 40s, though every body is different.
I think one of the hardest parts is that the symptoms can feel so random at first. You may not even realize hormones are involved.
Symptoms of Perimenopause
Some of the most common symptoms include:
- Mood swings
- Anxiety or increased stress sensitivity
- Brain fog
- Fatigue
- Sleep issues
- Irregular cycles
- Hot flashes or night sweats
- Changes in libido
- Weight fluctuations
- Headaches
- Joint pain
- Feeling emotionally overwhelmed
For me personally, I noticed my nervous system felt different. I became more sensitive to stress, needed more rest, and realized I couldn’t keep operating at the same pace I always had. I’ve also experienced brain fog, headaches, weight fluctuations, and moments of feeling emotionally overwhelmed in ways that felt unfamiliar to me. There were days where I didn’t quite feel like myself, and that can feel both frustrating and isolating.
What has helped most has been realizing I’m not alone in this experience. So many women around me are quietly navigating similar shifts in their bodies, emotions, and energy levels. Perimenopause has reminded me how important it is to slow down, listen to my body with compassion, and give myself permission to move through this transition with more softness and support.
Herbs for Perimenopause
One of the things I love most about herbalism is that it reminds us we are meant to be supported by the earth around us. Herbs don’t force the body — they nourish, steady, and gently support us through transitions.
Here are a few herbs I’ve been loving for perimenopause support:
Maca
An adaptogenic root traditionally used to support energy, stamina, mood, and hormonal balance. Maca can be especially supportive for fatigue and low libido during perimenopause.
Wild Yam
Traditionally used to support hormone balance and ease menstrual discomfort, wild yam is often worked with during hormonal transitions.
Red Clover
Rich in minerals and phytoestrogens, red clover has long been used to support women through perimenopause and menopause.
Black Cohosh
One of the most well-known herbs for menopausal support, black cohosh is commonly used for hot flashes, mood swings, and night sweats.
Fennel
A warming, soothing herb that supports digestion while also traditionally being used to support hormonal balance and ease bloating.
Gymnema
Helpful for supporting blood sugar balance, which can become increasingly important during hormonal shifts and metabolic changes.
Vitex
Often supportive in early perimenopause for helping regulate cycles and gently supporting progesterone balance.
Passionflower
A beautiful nervine herb for anxiety, restlessness, stress, and sleep support. Passionflower feels especially supportive when the nervous system feels overstimulated.
Oregon Grape
Traditionally used to support liver health and digestion, Oregon grape can help support the body’s natural detoxification pathways during hormonal transitions.
Ashwagandha
A grounding adaptogen that supports stress resilience, nervous system health, sleep, and overall vitality during times of depletion.
Rhodiola
Helpful for supporting energy, mental clarity, and stress adaptation — especially when fatigue and burnout are present.
Ginkgo
Traditionally used to support circulation, memory, and cognitive function, making it a beautiful ally for brain fog and mental fatigue.
Other Ways I’ve Been Supporting Myself
Honestly, one of the biggest lessons of perimenopause for me has been learning that I cannot pour endlessly from an empty cup anymore.
Things that have helped me most:
Resting Without Guilt
This one is hard. But I’m learning that rest is productive too.
Mineral-Rich Nourishment
Warm meals, herbal infusions, nourishing teas, healthy fats, and mineral-rich foods have made a huge difference.
Slowing Down
Less rushing. Less overcommitting. More intentional living.
Herbal Rituals
Tea at night. Herbal baths. Candles. Journaling. Creating moments that help me feel connected to myself again.
Talking About It
This may be one of the most healing parts. Having open conversations with other women reminds me we are not alone in this journey.
Recipe: Nourishing Perimenopause Tea
This blend has become one of my favorite ways to support myself lately — nourishing, grounding, and supportive for both the nervous system and hormonal transitions.
Perimenopause Support Tea
Ingredients:
- 2 parts nettles
- 1 part maca
- 1 part ashwagandha
- 1 part fennel
- 1 part gymnema
- 1 part vitex
- 1 part red clover
Directions:
- Mix herbs together in a jar.
- Add 1 tablespoon to 1 cup of hot water.
- Cover and steep for 15–20 minutes.
- Strain and enjoy slowly.
Sometimes I’ll make a whole pot and turn it into a little evening ritual.
Final Thoughts
Perimenopause has taught me that healing isn’t always about “fixing” ourselves. Sometimes it’s about learning to care for ourselves differently.
This transition can feel messy, emotional, beautiful, exhausting, awakening — sometimes all at once.
If you are moving through this season too, I hope you know you are not alone. Your body is not failing you. It is changing, adapting, and asking for deeper care.
And maybe, just maybe, there is wisdom in that.
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