Navigating Perimenopause with Grace

Mascari, Brooke - June 14th, 2025

Perimenopause—the transitional phase leading up to menopause—is often misunderstood, overlooked, and under-supported. Yet for many women, this season of life can bring deep physical, emotional, and hormonal shifts that deserve care, compassion, and guidance.

From mood swings to irregular cycles, from sleep disturbances to a sense of losing connection with your body, it can feel like you're on an emotional rollercoaster with no seatbelt. But the truth is: you’re not broken. You’re transforming.

At Havah Holistic Health, we believe perimenopause is not a problem to fix—it's a powerful invitation to reconnect with yourself, realign your hormones, and reclaim your energy, vitality, and inner wisdom.

Let’s talk about what’s happening during perimenopause and how you can holistically support yourself every step of the way.

What Is Perimenopause?

Perimenopause typically begins in a woman’s 30s or 40s and can last anywhere from a few years to over a decade. It’s the time when your ovaries begin to produce less estrogen, and hormone levels can fluctuate dramatically.

Common symptoms include:

• Irregular menstrual cycles

• Heavier or lighter bleeding

• Mood swings, anxiety, or depression

• Fatigue and low motivation

• Brain fog and memory issues

• Sleep disruptions and night sweats

• Weight gain (especially around the belly)

• Lower libido or vaginal dryness

• Increased sensitivity to stress

These shifts are signs that your body is transitioning, not failing.

How to Support Your Body Naturally Through Perimenopause

1. Balance Blood Sugar to Stabilize Hormones

Blood sugar spikes and crashes can worsen mood swings, hot flashes, and weight gain. Perimenopausal women are especially sensitive to insulin fluctuations.

Tips:

• Focus on protein-rich meals with healthy fats and fiber

• Avoid excessive sugar, caffeine, and alcohol

• Try eating within a 10–12 hour window to support metabolic health (but don’t overly restrict—especially if you’re under stress)

2. Support Your Adrenals and Nervous System

As your ovaries slow down estrogen production, your adrenal glands take on more responsibility. If you’re chronically stressed or depleted, symptoms will hit harder.

Supportive practices:

• Gentle breathwork and nervous system regulation (like alternate nostril breathing or vagus nerve massage)

• Adaptogens like ashwagandha, holy basil, or rhodiola (personalized to your constitution)

• Restorative yoga or walking instead of intense cardio

3. Nourish Your Liver and Gut

Estrogen is detoxed through the liver and eliminated via the gut. If either is sluggish, you may experience estrogen dominance—leading to bloating, PMS, heavy periods, and mood swings.

Support with:

• Cruciferous vegetables (like broccoli and Brussels sprouts)

• Ground flaxseed, dandelion tea, and bitter greens

• Daily bowel movements (hydration + fiber are key!)

4. Track Your Cycle and Symptoms

Even if your periods are irregular, it’s empowering to track how your body is responding. Use a journal or cycle tracking app to note:

• Emotions

• Sleep patterns

• Energy levels

• Menstrual changes
  Patterns often emerge that help you sync your self-care with your body’s rhythm.

5. Embrace Gentle Detox and Mind-Body Practices

Your body needs space to release what no longer serves it—emotionally, mentally, and physically. Incorporating mindful detox practices like:

• Journaling through transitions

• Dry brushing and Epsom salt baths

• Guided meditations focused on self-compassion, release, and renewal

These help calm inflammation and support emotional well-being during this often vulnerable season.

Perimenopause Is a Portal, Not a Pause

You are not losing yourself—you are becoming someone wiser, more intuitive, and more in tune with your body. Perimenopause is an opportunity to reclaim your power, honor your changing body, and set new foundations for thriving in midlife and beyond.

If you’re craving personalized support, education, and practical tools to navigate this journey with ease, my Hormone Harmony Method is designed just for you. This 8-week holistic program supports your hormones, gut health, and emotional well-being with natural strategies grounded in Ayurveda, functional nutrition, and the healing power of feminine wisdom.

You don’t have to do this alone.

Ready to feel like yourself again—balanced, radiant, and supported in every phase of womanhood?
Let’s walk this journey together.

🌿 Book a free consultation with us and get started on your healing journey with personalized support!