If your brain feels like it’s taken an unapproved holiday or your sleep schedule seems to have a mind of its own, and you feel like your hormones are out of whack – you’re not imagining things. Perimenopause (the lead-up to menopause) is full of surprises, and while it might throw a curveball or two, it doesn’t have to feel overwhelming.
Local mum and Naturopath Deborah Gibson, with over 18 years of experience, is here to help you understand what’s really going on. In this article, she unpacks perimenopause with warmth, wisdom, and practical tips to help you navigate this phase feeling informed and empowered.
And if you’re ready to dive even deeper, Deb is hosting a special in-person event on Saturday, 22nd February, where she’ll answer all your burning questions and provide even more tools to help you thrive.
Let’s Talk About Perimenopause
Perimenopause often sneaks up on women in their 40s (or sometimes their late 30s), bringing with it a mix of changes that can feel confusing or downright frustrating. For me, the first signs came with heavier, unpredictable cycles and a lot of tears over everyday things.
“I remember getting weepy at every commercial on TV,” I tell my patients . “My kids used to laugh—‘Mum, seriously! It’s an Optus ad. Are you crying – again??”
As time went on, my symptoms evolved. I started waking up at night all sweaty, the length of time between my periods got longer and longer, and eventually, I transitioned into early menopause at 43 (a topic for another day!). I often thought to myself how confusing it would have been had I not understood what was happening. But since female hormones are my jam, I was all over it from early in the piece, and it really was quite smooth, all things considered.
This experience fueled my passion for educating and supporting other women through this time of transition. Understanding what’s going on in your body and making a few key adjustments can make all the difference — and set you up for a happy, healthy chapter in your 40s and beyond.
What Exactly Is Perimenopause?
Perimenopause is not just the gradual decline of hormones, as it’s often described. It’s a time of fluctuating estrogen levels combined with a steady decline in progesterone. These hormonal shifts affect your entire body — from your brain to your gut — and can last anywhere from 2 to 10 years.
This isn’t menopause (which is where you’ve gone 12 months without a period), but rather the lead-up to it. During this time, you might experience some noticeable symptoms — or you might not. Every woman’s journey is unique.
What You Might Notice
If you’ve found yourself saying, “What’s happening to my body?” you’re not alone. Some of the most common signs of perimenopause include:
- Irregular periods (too often, too far apart, or skipped altogether).
- Mood swings, irritability, or anxiety that seem to come out of nowhere.
- Sleep issues, like waking up at 3 a.m. and not being able to fall back asleep.
- Weight gain, especially around the belly.
- Brain fog, forgetfulness, or difficulty focusing.
- Changes in libido or vaginal dryness.
- Heavy or painful periods.
Sound familiar? You’re not imagining things — these are all tied to those fluctuating hormone levels.
Getting to Know Your Body
The first step to feeling better is understanding how perimenopause is affecting you. Simple tracking tools like a sleep log, a symptom diary, or even cycle tracking can give you clues about what’s going on. Blood tests through your health care practitioner are beneficial – provided you’re checking the right hormones at the right time of the cycle. Functional testing — like hormone panels, gut health assessments, or nutrient testing — can take this understanding to the next level and help you create a plan tailored to your body’s needs.
Key Areas to Focus On
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Balance Those Hormones
Hormonal fluctuations during perimenopause can lead to symptoms like mood swings, heavy periods, premenstrual migraines and breast tenderness. Supporting your body’s natural hormone metabolism and improving progesterone levels can make a big difference. This might involve herbal remedies, micronised progesterone, or reducing exposure to hormone-disrupting chemicals.
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Sleep and Stress
Sleep troubles and stress often go hand in hand during perimenopause. This happens because lower progesterone levels impact the calming GABA receptors in your brain, making it harder to relax and have a deep sleep. Adding stress management tools like mindfulness, breathwork, or even simply walking barefoot in nature can do wonders. Magnesium, calming herbs, and good sleep hygiene are also your best friends here.
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Nutrition for Hormonal Health
Your diet plays a huge role in managing perimenopause symptoms. Focus on anti-inflammatory foods, regular protein, healthy fats and plenty of colourful veggies. If you’re dealing with bloating, fatigue, or sugar cravings, it may be worth exploring your gut health with tests like microbiome mapping or food sensitivity panels.
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Mood and Brain Health
Feeling anxious, snappy, or stuck in a fog? You’re not alone. These symptoms are often linked to fluctuating hormones. Due to hormonal changes, we actually go through a phase with lower stress tolerance in our perimenopausal time. So for you, Mama – be gentle with yourself if you feel heightened irritability/anxiety/low mood as you juggle all the things in your life. Your feelings are real and you’re not going crazy! Nutrients like B vitamins, magnesium, zinc and omega-3s can help, along with calming herbs and practices like journaling or meditation. Find what brings you joy and make it a priority — it’s not selfish, it’s essential.
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Vaginal and Sexual Health
Changes in vaginal & sexual health — like dryness, infections, or a drop in libido — are common during perimenopause. Vaginal probiotics, natural lubricants, dietary tweaks (like less sugar) and open communication with your partner can help. Don’t underestimate the power of addressing emotional or relational stress during this time.
Thriving, Not Just Surviving
Perimenopause is more than just a phase of symptoms — it’s a time of transformation. It’s an opportunity to reassess your lifestyle, set boundaries, and prioritise self-care in a way that maybe you never have before. By understanding your body, seeking support when needed, and embracing the tools and treatments available, you can turn this time of change into a time of growth and empowerment.
Remember, you don’t have to navigate this alone. There’s a wealth of knowledge and support out there to help you feel your best. Perimenopause isn’t the end of vitality — it’s a new chapter in your health journey, and it’s one where you can truly thrive.
A Real Talk on Perimenopause – In Person Event
If you’re nodding along to any of this and thinking, “Yep, that’s me”, I’d love for you to join me for a special in-person event where we’ll unpack perimenopause in even more detail.
Date & Time: Saturday, 22nd February, 2–4 pm
Location: True Woo Cronulla (Level 1, 26 Ewos Parade)
Cost: $85 per person
During our time together, I’ll walk you through:
- What’s actually happening to your body during perimenopause
- How hormones impact everything from sleep to mood, weight, digestion, and libido.
- The role of functional testing and how it can guide your care.
- Practical, evidence-based ways to feel more like yourself again using natural medicine, lifestyle tweaks, and body-identical hormone therapy.
I’ll also be hosting a live Q&A session, so you’ll have the opportunity to ask me anything that’s been on your mind. No question is too big or too small — this is a safe space to get real answers.
Spots are limited, and I want to keep this session intimate so that everyone gets the support they need. If you’d like to come along, I’d encourage you to book your ticket soon.
Click here to register for the event.
I can’t wait to share this time with you and help you feel confident and in control as you navigate perimenopause.
Deb xx
