How to handle the symptoms of peri and menopause naturally

Menopause is a natural biological process, but that doesn’t mean it’s always easy. For many, it begins with perimenopause, the transitional stage that can last months or years before periods stop completely. During this time, fluctuating hormones (especially oestrogen and progesterone) can trigger a wide range of physical and emotional symptoms, from hot flushes and night sweats, to anxiety, brain fog and joint discomfort.

The good news? There are plenty of natural ways to ease the intensity of these symptoms and support your overall well-being. Whether you’re looking to avoid hormone replacement therapy (HRT) or simply complement your current approach, here are some evidence-backed strategies to help you feel more balanced and supported during this powerful life stage.

What are the common symptoms of peri and menopause?

Perimenopause can start as early as your late 30s or 40s, and menopause typically occurs between 45 and 55. The most common symptoms include:

• Hot flushes and night sweats
• Irregular periods
• Sleep disturbances
• Mood swings, anxiety, and irritability
• Brain fog and memory issues
• Vaginal dryness
• Low libido
• Fatigue and low energy
• Joint and muscle aches

While these changes can feel overwhelming, they’re a signal from your body that it needs additional support – not just symptom relief, but nourishment and care.

How can you support menopause naturally? 

Herbal remedies have long been used to ease the hormonal shifts associated with menopause. Certain plants contain phytoestrogens (natural plant compounds that mimic oestrogen) or compounds that support hormonal balance, mood regulation, and sleep.

1.     Herbal Support

Herbal remedies have long been used to ease the hormonal shifts associated with menopause. Certain plants contain phytoestrogens (natural plant compounds that mimic oestrogen) or compounds that support hormonal balance, mood regulation, and sleep.

NutraMeno

NutraMeno is a specially formulated herbal blend created to ease the physical and emotional effects of perimenopause and menopause. It combines:

• Sage – traditionally used to relieve hot flushes and night sweats
• Red clover – a natural source of phytoestrogens to support hormone balance
• Shatavari root – to help support healthy menstruation and healthy sleep
• Lemon balm – helps maintain a positive mood

With its carefully selected ingredients, NutraMeno is a powerful daily tea for supporting comfort, mood, and hormonal harmony during menopause.

2. Focus on nutrition to fuel your body

A balanced diet is key to reducing inflammation, stabilising blood sugar, and supporting hormone production. During perimenopause and menopause, aim to:

• Eat whole, unprocessed foods rich in nutrients
• Increase your intake of omega-3s (e.g., from flaxseeds, walnuts, and oily fish)
• Prioritise calcium and vitamin D for bone health
• Reduce refined sugars and alcohol, which can worsen hot flushes and mood swings
• Add plant-based phytoestrogens, such as soy, lentils, and chickpeas

3. Prioritise sleep and relaxation

Insomnia, night sweats, and anxiety can all interrupt your sleep cycle. To improve your rest naturally:

• Create a calming bedtime routine
• Drink a calming herbal tea like NutraRelax or NutraMeno before bed
• Avoid screens and bright lights an hour before sleep
• Keep your room cool and well-ventilated
• Practice mindfulness, journaling, or breathwork before bed

4. Stay active

Regular physical activity can improve mood, boost energy levels, support bone strength, and reduce the severity of hot flushes.

Try:

• Walking or light jogging
• Yoga or Pilates
• Strength training (for muscle and bone density)
• Dancing, swimming, or any activity you enjoy

Aim for at least 30 minutes a day, most days of the week.

5. Support your mental health

Hormonal fluctuations can have a big impact on mood and emotional well-being. Consider:

• Adaptogenic herbs like ashwagandha or Rhodiola (try our NutraBoost blend)
• Mindfulness practices, such as meditation or deep breathing
• Talking to a therapist or joining a menopause support group
• Keeping a journal to track mood, symptoms, and helpful routines

Embrace this chapter with confidence

Menopause is not the end of vitality, it’s the beginning of a new chapter in your wellness journey. With the right support, you can feel strong, balanced, and fully yourself again. Whether it’s through small lifestyle changes or powerful natural remedies like NutraMeno, there are many ways to feel empowered and take control of your symptoms.

Give your body the nourishment and compassion it deserves, and you may find that this stage of life brings not just challenges, but growth, wisdom, and renewed strength.

Your Questions Answered

What’s the difference between perimenopause and menopause?

Perimenopause is the transitional phase leading up to menopause, marked by hormonal fluctuations and irregular periods. Menopause is defined as the point when you’ve gone 12 months without a period.

Can herbal teas really help with menopause symptoms?

Yes, many herbs have been traditionally used and increasingly researched for their ability to ease symptoms like hot flushes, mood swings, and sleep disturbances. NutraMeno combines several of these powerful botanicals in one daily blend.

Is NutraMeno safe to drink daily?

Yes! NutraMeno is formulated with 100% natural herbs and is designed for regular use. However, consult your GP if you’re taking medication or managing a specific health condition.

How long does it take to see results?

Herbal support works best when used consistently. Many people notice positive changes within a few weeks, although individual results vary.