Perimenopause Symptoms & Natural Solutions: Weight Gain, Brain Fog, Mood Swings, and Hormone Balance
- Kathy Roberts
- Aug 10
- 4 min read
Perimenopause is a natural but often confusing transition, and it’s one of the most searched women’s health topics today. Millions of women want answers about weight gain, brain fog, mood swings, hot flushes, anxiety, sleep problems, and bone health. As a homeopathic practitioner, weekly in my practice, I see many woman who are looking for natural support during this time of transition.
This is an idea of the type of guide that I use, along with an individually tailored homeopathic treatment plan. It blends current health insights with the most-searched perimenopause questions to help you understand your symptoms, and discover how nutrition, exercise, hormone support, and homeopathy can help you feel more balanced and energised through this time of change.
The Ovaries Step Back
For most of your reproductive life, your ovaries have been the main producers of oestrogen. As you approach menopause, ovulation becomes less frequent, and oestrogen levels naturally start to dip. This isn’t your body “failing” — it’s a planned transition, one that allows your system to adapt for the next stage of life.
Enter the Adrenals: Your Backup Hormone Factory
Your adrenal glands are two, small but mighty organs above your kidneys, they are famous for producing stress hormones like cortisol and adrenaline. But they can also make a form of oestrogen (and other sex hormones) from a precursor called DHEA.
If your adrenals are healthy and well-nourished, they can help smooth the transition by continuing to provide a trickle of oestrogen, easing symptoms like hot flushes, mood changes, and vaginal dryness. This is why stress management is so important during perimenopause — overworked adrenals have less energy for hormone production.
Fat Cells: Not Just Storage
Your fat cells can also produce oestrogen, particularly a type called estrone. While estrone is weaker than the oestrogen made by your ovaries, it still supports bone health, skin elasticity, and mood.
When oestrogen levels drop, your body may hold onto more fat — especially around the waist, hips, and thighs — as a survival strategy to keep an oestrogen “reserve.”
Most Searched Symptom: Weight Gain
Weight gain is the most searched perimenopause symptom in the UK. Lower oestrogen changes how your body uses and stores fat, often favouring the tummy area. Slower metabolism, reduced muscle mass, changes in insulin sensitivity, and sometimes comfort eating all add to the mix.
What helps:
Strength training to build muscle and boost metabolism
Balancing blood sugar with protein-rich meals
Managing stress to keep cortisol (a fat-storing hormone) in check
Brain Fog & Memory Changes
Oestrogen supports brain function by helping regulate neurotransmitters and blood flow to the brain. When levels fluctuate, you might experience:
Forgetfulness
Trouble concentrating
Feeling mentally “sluggish”
What helps:
Staying hydrated and eating omega-3-rich foods (salmon, chia seeds, walnuts)
Daily movement to boost brain blood flow
Mental stimulation — puzzles, reading, learning new skills
Mood Swings & Anxiety
Oestrogen helps regulate serotonin and dopamine, your brain’s “feel-good” chemicals. Fluctuating levels can cause mood swings and make your nervous system more sensitive, leading to anxiety.
What helps:
Gentle daily exercise
Deep breathing and mindfulness
Connection with friends, family, or support groups
Blood Sugar Balance & Insulin Resistance
Oestrogen helps insulin move sugar into your cells for energy. As oestrogen drops, insulin can become less effective (insulin resistance), which may cause:
Energy crashes
Sugar cravings
Increased fat storage
Balancing blood sugars is a vital part of managing the symptoms of perimenopause.
Exercise is also key — especially resistance training to build muscle, as muscle tissue uses glucose more efficiently.
Osteoporosis & Bone Health
Oestrogen protects bones by slowing natural bone breakdown. Lower levels can speed up bone loss, increasing the risk of osteoporosis, another top concern!
What helps:
Weight-bearing exercises (walking, dancing, resistance training)
Calcium-rich foods (leafy greens, almonds, tahini, dairy if tolerated)
Vitamin D from sunlight or supplements
Oestrogen-Rich Foods (Phytoestrogens)
Phytoestrogens are plant-based compounds that gently mimic oestrogen in the body.
Examples:
Flaxseeds
Soy products (tofu, tempeh, miso, edamame)
Chickpeas and lentils
Sesame seeds
Red clover tea
Homeopathic Support for Perimenopause
Homeopathy can offer gentle, tailored relief for symptoms such as hot flushes, mood swings, and fatigue. Commonly considered remedies include:
Sepia – exhaustion, irritability, disconnection
Lachesis – hot flushes, worse at night or waking
Pulsatilla – tearfulness, mood swings, craving comfort
Sulphur – heat, restlessness, disturbed sleep
A one-to-one consultation ensures the remedy is chosen for your unique needs.
A Season of Renewal
Perimenopause isn’t the end of vitality, it’s a transformation. By understanding your symptoms, the reasons behind them, and how to support your body naturally, you can move into this stage of life with strength and confidence.
💛 If you’d like personalised homeopathic support for perimenopause, I’d love to help.
📞 Contact me to arrange a friendly, confidential consultation, together we can help you feel more balanced, energised, and at ease in your body.
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