I want to talk about something that affects so many of us – perimenopause and menopause. It's a natural phase of life, but often it can feel like you're navigating it without a map. The good news is, there are ways to support yourself through this transition and plenty of reputable resources out there to help you understand what’s happening in your body.
What’s happening during perimenopause and menopause?
"Perimenopause is the period before menopause when oestrogen levels begin to fluctuate, and this stage can last for an average of four years," shares Briana at By Blu Naturopathy. "During this time, symptoms such as night sweats, sleep disturbances, and changes in mood and weight are common."
Eventually, when you’ve gone 12 consecutive months without a period, you’ve officially reached menopause. So really, it's a diagnosis that can only be made retrospectively.
In Australia, the average age for menopause is 51, and every woman’s experience is different. While some breeze through it with only minor symptoms, others might feel like they’ve been hit by a tidal wave of change. The key is understanding what your body is going through and finding ways to support yourself both physically and emotionally.
How to support yourself during this transition
Focus on nutrition
Hormonal fluctuations can affect everything from your energy levels to bone health, so it’s crucial to nourish your body well. Research shows that women in perimenopause and menopause may benefit from a diet rich in calcium, vitamin D, and iron to support bone density and overall wellbeing.
Foods like leafy greens, almonds, tofu, and fortified plant-based milks are excellent sources. Omega-3-rich foods like salmon, flaxseeds, and walnuts may also help reduce inflammation and support brain health.
Stay active
Regular movement is one of the best ways to ease common symptoms of menopause. The Australian Institute of Health and Welfare recommends at least 30 minutes of moderate exercise most days to help maintain a healthy weight, support heart health, and lift your mood.
Whether it’s walking, swimming, yoga or dancing in your kitchen — the best exercise is the one you enjoy. Weight-bearing movement is especially important for maintaining bone density and reducing the risk of osteoporosis.
Manage stress
Menopause is often a time of emotional change, and managing stress is key to feeling balanced. Practices like mindfulness, meditation, or even simple deep breathing can help calm the nervous system.
The Australasian Menopause Society suggests calming activities such as yoga or tai chi may help reduce anxiety and improve sleep quality during this time.
Sleep support
Hormonal shifts during perimenopause and menopause often affect sleep quality. Creating a relaxing bedtime routine can make a big difference.
Herbal teas like chamomile, lemon balm, and lavender are known for their calming properties and may help promote better rest. In fact, Australia’s Healthdirect website encourages the use of natural sleep remedies as part of a holistic approach to managing menopause-related sleep issues.
Seek professional support
If symptoms like hot flashes, mood changes, or trouble sleeping are affecting your quality of life, it’s worth speaking to a healthcare professional.
The Jean Hailes Foundation for Women’s Health emphasises that each woman’s experience is unique, and sometimes medical treatments or natural therapies may be helpful. Hormone replacement therapy (HRT) is one option that can be discussed with your GP, but there are also herbal supplements and lifestyle changes that can make a big difference.
Stay connected
One of the most overlooked forms of support is community. It’s so important to remember that you’re not alone on this journey. Menopause can sometimes feel isolating, but talking to friends, joining a community group, or even participating in online forums can help. Sharing experiences and hearing from others going through the same thing can be incredibly comforting.
Looking after yourself, naturally
At Really Nice Tea, we’ve crafted a tea blend specifically designed to support you through the stages of perimenopause and menopause. We've worked closely with our naturopaths to select organic, nourishing herbs known for helping to ease symptoms like hot flushes, night sweats, inflammation and hormonal imbalances.
“Menopause is a major life transition caused by declining levels of oestrogen as the ovaries begin to slow down, marking the end of the fertile years,” explains Briana Surkitt of By Blu Naturopathy.
“Supporting this gradual reduction in oestrogen with herbal teas can help ease the transition.”
What's in our Menopause blend?
- Red Clover
- Cinnamon Chips
- Flaxseed
- Fennel Seed
- Liquorice Root
- Sage
A few notes from our naturopath
"Fluctuations in oestrogen can cause symptoms like blood sugar dysregulation, and herbs like cinnamon are potent in supporting blood sugar regulation," shares Briana. "This is especially important, as menopause can alter insulin responses and increase the risk of insulin resistance."
She goes on to share, "Herbs like red clover and flaxseed may help reduce hot flashes and vaginal dryness due to their ability to mimic oestrogen. By supporting a more gradual decline in oestrogen, these herbs can help prevent the drastic spikes and falls that contribute to menopausal symptoms...
Licqorice root plays a dual role by helping the body adapt to stress while also supporting oestrogen declines, making it an excellent ally during this transition. And
Sage is a wonderful herb for cooling and drying, which can be particularly helpful in reducing sweats and nourishing the nervous system during menopause."
A helping hand from Really Nice Tea
More than just tea, our hope is to provide you with a space where you feel supported and understood during this time. By paying attention to your body, fueling it with nourishing foods, staying active, and practicing self-care, you can hopefully navigate perimenopause and menopause with more ease and comfort.
Let’s continue to break the silence and share our stories – because this is a phase of life that deserves to be celebrated, not feared.
And as always — if you’re ever unsure, speak with a trusted healthcare professional who can help guide you through your options.