Menopause is a natural and inevitable transition, but it often comes with unexpected changes—both physically and emotionally. While every woman’s experience is unique, being informed and proactive can make all the difference in how you navigate this stage of life.
Perimenopause, the phase leading up to menopause, can last anywhere from a few years to over a decade. It’s during this time that hormonal fluctuations begin to affect multiple aspects of health, including metabolism, energy levels, mood, and bone density. Understanding what’s happening in your body and taking steps to support yourself can help you feel more in control and prepared.
Perimenopause is defined by fluctuating oestrogen and progesterone levels, which impact nearly every system in the body. Some of the most common changes include:
These shifts are not just a normal part of ageing—hormonal changes play a significant role in how they manifest. The good news is that lifestyle choices can influence how you feel and function during this time.
Many women notice changes in how and where their body stores fat during perimenopause. While some increase in body fat is natural, excessive visceral fat (fat stored around the organs) has been linked to:
While weight itself is not the issue, body composition—the balance of muscle and fat—plays a major role in how the body adapts to menopause. Supporting metabolic health, muscle strength, and balanced nutrition can make a significant difference in symptoms and overall well-being.
As oestrogen levels decline, insulin sensitivity decreases, making it easier to gain weight and harder to regulate blood sugar levels. Prioritising nutrient-dense, whole foods can help stabilise energy, reduce cravings, and support metabolism.
✅ Prioritise protein (lean meats, fish, tofu, legumes) to maintain muscle mass
✅ Include healthy fats (avocados, nuts, olive oil) to support hormone production
✅ Focus on fibre-rich foods (vegetables, whole grains, legumes) for gut health and digestion
✅ Reduce processed sugars and refined carbs to prevent blood sugar spikes
✅ Stay hydrated—water is essential for regulating body temperature and energy levels
With declining oestrogen, bone density decreases, increasing the risk of osteoporosis. Muscle mass also naturally declines with age, affecting metabolism and joint stability.
💪 Weight-bearing exercises (walking, strength training) help maintain bone strength
💪 Calcium & Vitamin D support bone density—found in leafy greens, dairy, and sunlight exposure
💪 Magnesium-rich foods (nuts, seeds, dark chocolate) support muscle function and relaxation
Hormonal shifts can heighten stress and anxiety, making nervous system regulation a key factor in feeling balanced.
🧘♀️ Mindfulness & meditation can help regulate cortisol levels
🌿 Adaptogenic herbs like ashwagandha and rhodiola may help support adrenal health
💤 Prioritising sleep with a consistent bedtime routine and reduced screen time can improve overall energy
🤝 Social connection is essential—regular interactions with friends, family, or a supportive community can improve mood and resilience
Sleep disturbances are one of the most common perimenopause complaints. Lower melatonin levels, night sweats, and increased stress make it harder to get quality rest.
🌙 Create a cool, dark sleeping environment
🌙 Reduce caffeine and alcohol intake, especially in the evening
🌙 Try a magnesium supplement to support relaxation
🌙 Establish a consistent bedtime routine
Navigating perimenopause and preparing for menopause is a deeply personal journey, and having the right healthcare support can make all the difference. A GP who is knowledgeable about perimenopause and menopause can help you understand your symptoms, explore treatment options, and create a plan tailored to your needs.
Many women go years without realising their symptoms are linked to perimenopause, or they are told that symptoms like mood swings, fatigue, and brain fog are just “part of getting older.” A well-informed GP will:
✅ Take your concerns seriously and listen to your experience
✅ Help rule out other underlying health conditions
✅ Offer evidence-based advice on managing symptoms
✅ Discuss HRT, non-hormonal treatments, and lifestyle changes
✅ Support your long-term health, including bone, heart, and brain health
Not all doctors have the same level of expertise in menopause care, so it’s important to find one who understands the latest research and treatment options. Here’s how to find the right fit:
🔹 Ask for recommendations – Speak to friends, family, or a trusted healthcare provider for referrals.
🔹 Look for special training – Some GPs have additional qualifications in women’s health or menopause management.
🔹 Use online directories – Websites like the Australasian Menopause Society (AMS) have lists of doctors with a special interest in menopause.
🔹 Check their approach – Some GPs are more proactive with HRT and alternative therapies, while others take a more conservative approach. Find one whose philosophy aligns with your needs.
🔹 Prepare for your appointment – Keep a symptom diary, note any lifestyle changes you’ve tried, and bring a list of questions.
Your first appointment should be a two-way conversation where you feel heard and supported. Consider asking:
If your GP dismisses your symptoms or doesn’t seem informed about menopause care, don’t hesitate to seek a second opinion. Finding the right healthcare provider can empower you to take control of your health and navigate this transition with confidence.
Menopause is not something to be feared—it’s a natural transition that can be navigated with the right tools, habits, and mindset. By focusing on nutrition, movement, stress management, and sleep, you can support your body through perimenopause and set the foundation for long-term health.
The key is listening to your body, making gradual adjustments, and prioritising what makes you feel your best. Every woman’s experience is different, but knowledge and preparation can empower you to step into this new stage of life with confidence and strength.
All in - 07/05/2026
All in - 07/05/2026
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Women’s Health Physiotherapist
Emily has a deep passion for empowering women to take control of their pelvic health. She creates a warm, judgement-free space where you can talk openly about what’s really going on.
With advanced training in pelvic floor rehabilitation, Emily treats a wide range of conditions including incontinence, prolapse, pelvic pain, and pregnancy-related concerns. She takes the time to really listen, explain what’s happening in your body, and build a treatment plan that fits your life. Whether you’re preparing for birth, recovering postpartum, or navigating menopause — Emily is here to help you feel strong and confident again.
Women’s Health Physiotherapist
Tori is passionate about helping women feel heard and supported through every stage of life. She combines clinical expertise with genuine empathy to deliver care that makes a real difference.
Tori brings a holistic, evidence-based approach to treating pelvic floor dysfunction, pregnancy-related pain, and postnatal recovery. She has a special interest in helping women return to exercise safely after having a baby and supporting those with persistent pelvic pain. Tori believes every woman deserves to understand her body and feel empowered in her recovery — no topic is too awkward, and no concern is too small.