Why Hormones Matter: Beyond Reproduction
Hormones are chemical messengers that circulate through the bloodstream, carrying signals to almost every system in the body[1]. While they are often associated with reproduction, hormones such as oestrogen and progesterone also play an important role in metabolism, brain function, bone density, cardiovascular health and emotional wellbeing.
As we move through different life stages, hormonal rhythms naturally shift. During perimenopause, fluctuating hormone levels may influence how the body responds to food, stress, exercise and sleep. This is why hormone balance is increasingly recognised as a whole-body conversation rather than a single issue.
In recent years, conversations around women’s health are moving away from “pushing through” symptoms and towards understanding how daily habits can support long-term wellbeing.
The Perimenopause Transition: What’s Happening?
Perimenopause refers to the years leading up to menopause, when hormonal patterns begin to shift. It typically begins between the ages of 40 and 54, though it can start earlier, with perimenopause symptoms appearing long before menstrual cycles become irregular. This transitional phase is generally understood to last between five and ten years[2].
During this time, oestrogen levels may fluctuate unpredictably rather than decline in a steady pattern, sometimes changing even on a day-to-day basis[3]. Progesterone, by contrast, often begins to reduce earlier as ovulatory cycles become less frequent.
These shifting patterns may help explain why perimenopause symptoms can feel inconsistent or cyclical. One month you may feel relatively stable, the next more affected by symptoms.
Common Perimenopause Symptoms
Perimenopause symptoms vary widely, but commonly reported experiences include[4]:
- Irregular periods or changing menstrual cycles
- Hot flushes or night sweats - explore ways to manage menopause hot flushes in our guide here.
- Sleep disruption or difficulty maintaining restful sleep
- Mood changes, including irritability or reduced motivation
- Changes in cholesterol levels
- Brain fog or difficulty concentrating - explore more about brain fog and natural ways to support focus in our blog here.
- Changes in body composition, including menopause-related weight gain
- Gradual decreases in bone density
These symptoms reflect real physiological changes in hormone signalling, stress response and metabolic regulation. Understanding your own pattern of perimenopause symptoms can be a helpful first step in choosing supportive habits that work for you.
The Hormone–Metabolism Connection
One of the most frustrating changes during perimenopause can be shifts in metabolism. Perimenopause metabolism may be influenced by changes in insulin sensitivity, fat distribution and muscle mass.
Lower or fluctuating oestrogen levels may affect how efficiently the body uses carbohydrates and stores fat, particularly around the abdomen. At the same time, age-related muscle loss can reduce resting metabolic rate.
This combination may contribute to changes in weight even when eating and activity habits remain the same. Supporting muscle through resistance training, alongside adequate protein intake, becomes increasingly important.
Supporting Hormonal Balance
Lifestyle
Daily habits play a meaningful role in natural hormone support. Rather than extremes, consistency tends to be key.
Strength training: Regular strength-based exercise helps maintain muscle mass, supports bone health, and promotes metabolic stability, making it a valuable part of long-term wellbeing during perimenopause.
Stress management: Developing supportive stress-management strategies, such as mindfulness, breathwork, or time outdoors, can help regulate the body’s stress response and support balanced hormone signalling.
Sleep: Prioritising consistent, good-quality sleep can support energy levels, mood, and overall symptom management, helping the body adapt more comfortably during perimenopause. Explore natural ways to support your energy during perimenopause and menopause here.
Nutrition
Nutrients provide the essential building blocks for hormone metabolism, energy production and overall wellbeing. During perimenopause, nutritional needs can subtly shift as the body adapts to changing levels of oestrogen and progesterone, making dietary quality and balance increasingly important.
Adequate protein intake plays a key role in maintaining muscle mass, supporting metabolic health and promoting satiety, which can be helpful during times of appetite or body composition changes. Including protein at each meal may also support blood sugar balance throughout the day.
Fibre-rich foods support gut health, which is closely linked to hormone balance. A healthy gut microbiome helps the body process and eliminate excess hormones, supporting natural hormone clearance. Vegetables, whole grains, legumes and seeds are valuable sources to include regularly. To explore more on the importance of gut health, read our blog here.
Phytoestrogens, naturally occurring plant compounds found in foods such as flaxseed, chickpeas and lentils, are often discussed in relation to perimenopause. These compounds may gently interact with hormone receptors as part of a balanced diet.
Healthy fats are equally important, with sources such as olive oil, nuts, seeds and oily fish supporting cell membrane integrity and hormone signalling, while also contributing to cardiovascular health.
Herbal Support
Traditional herbs have long been used to support comfort during hormonal transitions.
The herbs discussed here are some of the more well-known options traditionally used during perimenopause and menopause. However, this is not an exhaustive list, and herbal support is rarely one-size-fits-all. Individual needs can vary depending on symptoms, health history and other lifestyle factors. For personalised guidance, speaking with a qualified herbalist can be helpful as they can recommend an approach tailored specifically to you.
Note: Before considering any herbal remedies, we recommend speaking to a registered herbalist first. Book a free 1:1 consultation at Napiers to receive personalised guidance based on your individual health profile.
Black cohosh is widely recognised as a traditional herb used during menopause and perimenopause, particularly for supporting overall hormone balance and emotional wellbeing. Unlike phytoestrogens, black cohosh does not appear to act directly on oestrogen receptors, which means it is often discussed as an option for those who prefer to avoid herbs with oestrogen-like activity, including women with hormone-sensitive conditions. Learn more about black cohosh here.
Red clover contains isoflavones, naturally occurring plant compounds with a mild oestrogen-like structure. It is often included in discussions around gentle, plant-based support during perimenopause and menopause, particularly in relation to experiences such as hot flushes or changes in mood and sleep. For some, red clover forms part of a broader, holistic approach to navigating this life stage.
Sage has traditionally been valued for its cooling properties and is often discussed in relation to hormonal transitions. It contains naturally occurring phytoestrogens, alongside compounds such as rosmarinic acid and aromatic oils that contribute to its calming and circulatory qualities. These characteristics make sage a popular plant-based option for those seeking gentle, holistic support for both body and mind during perimenopause and menopause.
Vitex, also known as chaste tree, has a long history of traditional use in supporting hormonal rhythm and balance. Rather than containing phytoestrogens, vitex is understood to interact with the body’s hormone signalling pathways, especially those involved in progesterone regulation. For this reason, it is often used to provide support during cycle changes, mood fluctuations or hormonal irregularity.
Wild yam has a long history of traditional use in women’s health, particularly during times of hormonal change. Its popularity is linked to diosgenin, a naturally occurring compound found in the root. The compound is believed to act just like the natural body hormones making it powerful in hormonal regulation activities. Wild yam is often valued in traditional practice for its role in supporting overall hormonal balance and for its use in topical preparations to help nourish and support the skin during perimenopause and menopause. Read more about the benefits of wild yam here.
Herbal support is not about forcing change but about gentle, traditional support alongside lifestyle foundations.
To explore more herbs that may provide support during perimenopause or menopause, read our guide.
When to Consider HRT
Hormone Replacement Therapy (HRT) is one option that some people choose to explore, particularly when perimenopause or menopause symptoms begin to significantly affect quality of life. HRT typically involves replacing oestrogen to help address the body’s changing hormone levels during this transition[5]. It is generally considered following a discussion with a qualified healthcare professional.
The NHS provides clear guidance on the potential benefits and considerations of HRT, noting that suitability varies depending on individual health history, symptoms and personal circumstances.
Supporting Hormonal Balance with Herbal Remedies
Herbal remedies have traditionally played a role in supporting hormone balance and overall wellbeing.
The Napiers Hormone Balance Protocol contains a 4-week supplement regime to support those looking to support their hormone health.
This 4-week protocol combines topical and internal support to complement lifestyle and nutrition habits:
- Napiers Wild Yam Cream with botanical extracts for hormone-phase skincare
- Napiers Sea Pure Magnesium to support muscle relaxation and emotional steadiness
- Napiers Vitamin D3 and K2 Spray for bone, mood and immune support
Hormonal balance influences skin, mood, energy and sleep. By combining various herbs and minerals, the protocol avoids a one-size-fits-all approach often seen in standalone supplements and skincare products. A four-week structure allows for gradual, consistent support as part of a wide hormone health routine, including gut health, nutrient absorption and stress resilience.
Shop our personalised 4-Week Reset Protocols here.
FAQs
What are the first signs of perimenopause?
Early perimenopause symptoms may include sleep disruption, mood changes, cycle changes, brain fog or changes in energy levels.
Can perimenopause affect metabolism?
Yes, perimenopause metabolism can shift due to changes in hormone signalling, muscle mass and insulin sensitivity.
Are menopause supplements helpful?
Menopause supplements containing vitamins, minerals and herbs may support daily wellbeing when used alongside lifestyle habits.
How can I support hormone balance naturally?
Natural hormone support often includes balanced nutrition, regular movement, stress management and adequate sleep.
Should I speak to a professional about symptoms?
If symptoms are affecting quality of life, discussing options with a qualified healthcare professional can be helpful.
References
- The Pituitary Foundation. What are Hormones? Available at: The Pituitary Foundation.
- Cunningham, A.C., Hewings-Martin, Y., Wickham, A.P., Prentice, C., Payne, J.L. and Zhaunova, L. (2025) 'Perimenopause Symptoms, Severity, and Healthcare Seeking in Women in the US', npj Womens Health, 3(12), pp. 1-8. Available at: Nature.
- Mellor, Y. (2023) Perimenopause: Symptoms and Management. The Pharmaceutical Journal, 24 January. Available at: The Pharmaceutical Journal.
- Mayo Clinic. (2025) Perimenopause. Available at: Mayo Clinic.
- NHS. (2022) Treatment- Menopause. Available at: NHS.
