Perimenopause is one of the most significant – and often confusing – transitions in a woman’s health journey. Shifts in estrogen, progesterone, cortisol and insulin can influence everything from mood to metabolism, sleep, skin, and cycle irregularity. While these changes are normal, the symptoms don’t have to be overwhelming. This is where someone like me (a qualified Functional Nutritionist) can play a powerful role.

A Whole-Person Approach

Functional nutrition looks at the body as an interconnected system. An anti-inflammatory diet is of course a key part of what I recommend, however, I’m also looking at the whole picture – your lifestyle, stress load, sleep quality, movement patterns, genetics, and personal health history. All of these influence how your hormones behave.

Instead of applying a one-size-fits-all hormonal protocol, I look at each person individually. This will generally involve:

A Detailed Case History + Targeted Testing

Your initial assessment includes a comprehensive case history, exploring:

• Cycle patterns and symptom timeline
• Pregnancy history (if applicable) , contraceptive use, and past hormonal concerns
• Digestive health, immune issues, energy levels
• Nutrition, lifestyle habits and supplement use
• Health History and medications

This is often supported by blood tests (and where clinically relevant, functional testing such as DUTCH hormone saliva testing, gut microbiome mapping, or Organic Acid Tests). These tools help identify imbalances that are easy to miss with a surface-level approach.

Looking for the Drivers

Perimenopause is a sequence of events and hormones rarely become completely unbalanced on their own. I can hear shouting! But honestly, while some of us draw a short straw in terms of genetics there is much we can do to support the natural transition through perimenopause into menopause. In clinic, I aim to uncover drivers that may be further contributing to symptoms such as hot flushes, weight changes, anxiety, fatigue, PMS, breast tenderness or heavy periods. Common root-cause areas include:

• Gut health issues – the gut plays a key role in estrogen clearance and inflammation regulation.
• Immune dysregulation – chronic inflammation can worsen hormonal symptoms and affect ovarian hormone production.
• Nutrient deficiencies – low levels of magnesium, B-vitamins, iron, choline, iodine or omega-3s can influence mood, energy and hormone metabolism.
• Blood sugar imbalances – insulin shifts during perimenopause can impact weight, cravings, sleep, and mood.
• Stress and cortisol – chronic stress can suppress progesterone, worsen anxiety and disrupt sleep cycles. It also disrupts the gut microbiome which is producing the majority of our serotonin and some of our dopamine (very important neurotransmitters for mood).

By addressing these foundational areas, hormones often begin to regulate more naturally.

Personalised Nutrition + Lifestyle Support

Once the root causes are identified, an individualised approach may include:

• Anti-inflammatory, nutrient-dense eating strategies
• Support for blood sugar balance
• Gut-healing protocols where needed
• Lifestyle tools for sleep, movement, and stress resilience
• Evidence-based supplements

The goal is not to “fix” perimenopause – it’s a natural stage of life – but to make the transition smoother, more predictable, and far less symptomatic.

Empowering You Through the Transition

Perimenopause is easier to navigate when you understand what’s happening in your body and have clear strategies that address the imbalances that can further amplify your symptoms. A Functional Nutritionist brings together science, personalised care, and whole-body thinking to help you feel more balanced, energised and supported through every stage of this transition.

If you’d like to get some help with your health and wellbeing journey, don’t hesitate to get on touch.

Stay Well

Sonia

Sonia Savage 

BSc (Complementary Medicine)

Adv Dip (Nutritional Medicine)

ATMS Registration

www.balancedlifenutrition.com.au