Perimenopause can feel like a wild rollercoaster you didn’t sign up for. One minute you’re sweating through your clothes, the next you’re wide awake at 3 AM solving the world’s problems in your head. All the while, you’re wondering if it’s just stress or something more. If this sounds familiar, you’re not alone. The good news? Relief doesn’t always have to come from a prescription bottle. There are powerful, natural ways to support your body through the transition.
Why Natural Support Matters
Many women prefer to navigate perimenopause without jumping straight into hormone therapy or prescriptions. Some can’t or choose not to take them. Others find hormone therapy helpful but still need additional support. Natural strategies are powerful tools in your menopause relief toolkit—and they can work synergistically to help you feel better, although they may take a little time to work.
Relief for Hot Flashes
Essential Oils That Cool and Calm:
- Peppermint Oil: Its cooling menthol can offer immediate relief when dabbed on the back of the neck or wrists.
- Clary Sage: Known to support estrogen balance and regulate hormonal triggers.
- Cypress: A lesser-known gem that supports circulation and blends well with peppermint and clary sage.
Herbal Helpers:
- Black Cohosh: One of the most studied herbs for hot flash relief. Consistent use over 8 weeks has shown up to 70% improvement.
- Sage Tea: Helps regulate excessive sweating.
- Dong Quai: Traditionally used to ease multiple estrogen-related symptoms.
Lifestyle Tips:
- Wear layers made of breathable, natural fabrics.
- Use cooling towels or sheets at night.
- Stay hydrated—dehydration can trigger more intense hot flashes.
Relief for Sleep Issues
Essential Oils That Help You Sleep:
- Lavender: Calms the nervous system by interacting with GABA receptors.
- Roman Chamomile: Great for calming both body and mind.
- Ylang Ylang: Lowers cortisol levels and promotes relaxation (bonus: it’s a natural aphrodisiac!).
Herbs to Support Sleep:
- Valerian Root: A natural sedative that enhances relaxation.
- Passionflower: Gentler than valerian but effective.
- Ashwagandha: An adaptogen that helps your body manage stress over time.
Lifestyle Tips:
- Create a calming bedtime routine.
- Take a warm bath with Epsom salts and a few drops of calming essential oil.
- Power down screens 30-60 minutes before bed.
Relief for Anxiety & Mood Swings
Essential Oils for Emotional Balance:
- Bergamot: A citrus oil known to ease anxiety.
- Clary Sage: Supports hormonal balance and emotional regulation.
- Ylang Ylang: Again here for lowering cortisol and boosting mood.
Herbal Support:
- St. John’s Wort: Well-researched for mild to moderate depression (check for med interactions).
- Rhodiola: An energizing adaptogen for stress resilience.
- Lemon Balm: Calms the nervous system and supports cognitive clarity.
Lifestyle Tips:
- Practice deep breathing and mindfulness.
- Journal or start a gratitude practice.
- Move your body—even a 15-minute walk can shift your mood.
Relief for Brain Fog
Essential Oils That Sharpen Focus:
- Rosemary: Shown to improve memory and concentration.
- Basil: Supports mental alertness and fights oxidative stress.
- Peppermint: A mid-day pick-me-up for mental clarity.
Herbal Helpers:
- Ginkgo Biloba: Improves memory and cognitive speed.
- Bacopa: Supports learning and memory pathways.
- Lion’s Mane Mushroom: Promotes nerve regeneration and sharpens recall.
Lifestyle Tips:
- Eat more healthy fats (omega-3s, avocados, nuts).
- Stay hydrated.
- Get moving—physical activity boosts brainpower.
Relief for Joint Discomfort
Essential Oils That Soothe:
- Frankincense: Powerful anti-inflammatory.
- Copaiba: Works on the same receptors as pain meds.
- Cypress: Improves circulation to ease inflammation.
Herbs That Reduce Inflammation:
- Turmeric (with black pepper): Anti-inflammatory powerhouse.
- Boswellia: From the same tree as frankincense.
- Devil’s Claw: Known for reducing back and hip pain.
Lifestyle Tips:
- Keep moving—low-impact exercises like walking or tai chi are perfect.
- Cut back on sugar and ultra-processed foods.
- Add more anti-inflammatory foods to your plate.
Final Thoughts: Your Body, Your Rules
You don’t have to accept feeling tired, foggy, moody, or achy as your new normal. There are natural, effective ways to feel better, and you deserve support that honors your body and your journey. Whether you’re using hormone therapy or going fully natural, these tools can work beautifully together.
This is your body, your experience, and your rules. You get to do menopause your way.
Ready to build your own relief plan? Download my free Perimenopause SOS: 24-Hour Rescue Resource to get started today!