Let’s be honest — if you’re in perimenopause and feeling like you’ve hit a wall (or maybe run headfirst into one), you’re not alone. Many women tell us they feel utterly exhausted but somehow still ‘wired’, like their body won’t let them rest even though they desperately need to. If this sounds like you, your adrenal system might be crying out for help.
You may have heard of the term ‘adrenal fatigue’ — something that’s often overlooked but can play a huge role in how we feel, especially in midlife.
First up, let’s get clear on what we mean.
Your adrenal glands are two little glands that sit on top of your kidneys and help produce important hormones — like cortisol and adrenaline — that manage your stress response. They are basically your body's "get-up-and-go" system. So you can imagine…they work hard.
Adrenal fatigue isn’t a formal diagnosis you’ll hear from every doctor, but it’s a term used to describe a state where your adrenals are struggling to keep up with constant stress. It's that deep, unrelenting tiredness that doesn’t go away with sleep — like running on empty but still pushing through.
Life, right?
But seriously, adrenal fatigue is often linked to chronic stress — and let’s face it, by the time many of us hit perimenopause, we’ve had a good couple of decades juggling careers, families, relationships, and maybe caring for ageing parents too.
Add to that the hormonal chaos of perimenopause, and it’s no wonder our adrenals are struggling. Oestrogen and progesterone, the hormones that usually help buffer our stress response, start fluctuating (and often declining), leaving the adrenal glands to pick up the slack.
Other possible contributors include:
- Poor sleep (hello 3 a.m. wake-ups)
- Nutrient deficiencies (often from years of depletion)
- Over-caffeination (because coffee is life — until it’s not)
- Inflammation and blood sugar imbalances
Here’s where things get tricky. When your adrenals are on overdrive (or eventually, under-performing), everything feels harder. You might notice:
- Crushing fatigue (even after a full night’s sleep)
- Anxiety or feeling on edge
- Brain fog and forgetfulness
- Low libido
- Mood swings (like "who ‘is’ this person?")
- Weight gain, especially around the belly
- Sleep issues — trouble falling or staying asleep
Because your adrenals are tied into your whole hormonal system, if they’re out of balance, your perimenopause symptoms can feel 10x worse. Something we all want to hear…
Here’s the good news: you can absolutely support and nourish your adrenal system — and it doesn’t require moving to a retreat centre (although, wouldn’t that be nice?).
1. Prioritise Rest (Yes, Really)
We know — easier said than done. But slowing down is essential. Short naps, saying "no" more often, and getting to bed before 10 p.m. (your adrenals love early nights!) can make a huge difference.
2. Balance Your Blood Sugar
Eating regularly, including protein and healthy fats in every meal, and avoiding the rollercoaster of sugar and caffeine highs and crashes can calm your adrenals. Think of it as giving your body steady fuel rather than bursts of energy.
3. Gentle Movement
If you’re already exhausted, high-intensity workouts might be doing more harm than good. Instead, focus on yoga, walking, pilates, or any movement that feels nourishing rather than depleting.
4. Breathe and De-Stress
Simple breathing exercises, meditation, or even just sitting in the sun for 10 minutes can help reset your nervous system. Slow, deep breaths into your belly signal to your body that it’s safe to relax.
5. Consider Adaptogens
Herbs like ashwagandha can support adrenal function (ahem, that’s why we put it in Reboot)
6. Connection and Joy
This one’s non-negotiable: Make space for things that bring you joy — whether it’s laughing with friends, creative hobbies, or just a quiet cup of tea in peace. Your nervous system needs it.
If you're nodding along, thinking, this is me, know that you are not alone — and you’re not broken. Your body is asking for care, not punishment.
At Eir Women, we believe in nurturing ourselves through midlife, not muscling through. So if your adrenals are waving the white flag, let’s take that as an invitation to slow down, breathe, and start giving back to ourselves — because we deserve to feel strong, calm, and joyful in this next chapter.
With love,
Lisa & Kate x
