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 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 your bone health, so it’s crucial to nourish your body well. A recent study found women in perimenopause and menopause may benefit from a diet rich in calcium, vitamin D, and iron to support bone density and general wellbeing. Foods like leafy greens, almonds, tofu, and fortified plant-based milks are great sources of these nutrients. Omega-3-rich foods like salmon, flaxseeds, and walnuts may also help reduce inflammation and support brain health .
Stay active
Regular physical activity is one of the best ways to ease some of the 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, boost your mood, and protect your heart health. Whether it’s walking, swimming, or yoga, find something you enjoy that keeps you moving. Weight-bearing exercises are also important to maintain bone density and prevent osteoporosis.
Manage stress
Menopause is often a time of emotional upheaval, and stress management is key to feeling balanced. Practices like mindfulness, meditation, or even something as simple as deep breathing can help you stay grounded. The Australasian Menopause Society suggests that calming activities like yoga or tai chi may help reduce anxiety and improve sleep quality during this stage .
Sleep support
Sleep disturbances are common during both perimenopause and menopause due to hormonal shifts. It’s important to create a bedtime routine that supports relaxation. Herbal teas like chamomile, lavender, and lemon balm are known for their calming effects and may help promote better sleep. In fact, the government’s Health Direct website encourages using natural remedies as part of a holistic approach to managing sleep issues during menopause.
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
Finally, 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 blends 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. Supporting this gradual reduction in oestrogen with herbal teas can help to ease the transition.”
Briana Surkitt - By Blu Naturopathy
What's in our Menopause blend?
Red Clover
Cinnamon Chips
Flaxseed
Fennel Seed
Liquorice Root
Sage
A few notes from our naturopaths
"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
But 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.
As always, if you're concerned about your health – speak to a healthcare professional who can help you figure out the best options for you.