Perimenopause Is Not a Condition. It Is a Stage of Life.

Over the course of last year, my body started whispering to me in ways I could not ignore.

At first it was subtle. I felt more tired than usual, the kind of tired that sleep did not seem to fix. Then my knees began aching, which genuinely confused me because I have never had knee issues in my life. One morning, I hurt my back sweeping the floor. I remember standing there thinking, since when does something so ordinary take me out? and almost every night between 3 and 4 a.m. my eyes would bolt open. At times I would wake up feeling intensely hot on my legs and then struggle to fall back asleep.

Around that time I kept hearing more online conversations about perimenopause . At first, I dismissed the idea. I thought, surely not me. But after reading, researching, and comparing notes with my own symptoms, I had to admit that it was very likely I was in it. At thirty-nine. Now, at forty, I have chosen to embrace this stage rather than resist it. My instinct has always been to approach dis-ease in my body by increasing nourishment rather than ignoring signals, and this felt no different.

I had already been enjoying chia seeds for their fibre and gut health benefits, especially knowing how important digestion and blood sugar balance are during this phase. Out of curiosity, I began looking into other seeds that support women through perimenopause, and pumpkin seeds, flaxseeds, and linseeds kept appearing. I decided I would intentionally include more of them in my diet.

This morning, as I stood in my kitchen munching my two spoonfuls of pumpkin seeds, something shifted in my thinking. It felt like a pin dropped. In that moment, I became deeply aware of the narrative so many women are being sold about perimenopause. It is often framed as an illness waiting to happen, something to dread, manage, and medicate. Yet what if it is simply our bodies signalling that they require different nutritional support for the changes ahead?

When winter approaches, we prepare. We instinctively reach for lemon and honey. We add ginger for the extra pizzazz. We wear warmer clothing. We adjust. Life, like nature, moves in seasons, and seasons require preparation and steadiness. Perimenopause is no different. It is a season, and it deserves to be met with awareness and nourishment rather than fear.

Perimenopause symptoms are likely your body asking for the minerals and nourishment it requires to carry you into the next decades of your life. It is not a malfunction and not a condition in the way it is often presented. It is quite simply a biological transition.

We understand this concept clearly at every other stage of human development. A baby has entirely different nutritional needs than a child. A teenager has different biological demands than a toddler. A pregnant woman requires more iron, more protein, and more micronutrients than she did before conception. Yet when it comes to perimenopause, the conversation shifts. It becomes medicalised, pathologised, and often commercialised. Just look at the number of products targeting women in peri menopause and menopause.

Why do we understand infancy, puberty, and pregnancy as stages, but speak about perimenopause as though it is a disease?

The body has always changed according to demand

From birth onward, the human body moves through phases of increased biological demand.

From ages zero to five, we witness just how quickly children grow, both physically and mentally. You are buying new shoes almost every two months, and suddenly every sentence begins with the famous, drawn-out, “Why?” Curiosity expands as fast as their bodies do.

When babies and young children are undernourished, development can be delayed and long-term health consequences may follow. We understand this instinctively. As parents and caregivers, we do our best to ensure they eat their vegetables and fruits, we read to them, we encourage outdoor play, and we supplement where necessary. We recognise that this stage requires intentional nourishment because the demands on the body are so high.

During puberty, hormones surge and reproductive capacity begins (Mayo Clinic). Menstruation introduces monthly blood loss, which increases iron requirements. Bone mass accumulates rapidly, making calcium, vitamin D, magnesium, and protein essential. The nervous system is recalibrating under hormonal influence, which affects mood, sleep, and stress resilience. When girls are not adequately nourished during this stage, they may experience anaemia, severe PMS, mood instability, and fatigue. We anticipate puberty. We prepare for it. We do not describe it as a disorder.

Pregnancy and postpartum place even greater demands on the female body (National Institute of Health). Blood volume increases dramatically, organs shift, and nutrients are transferred to build another human life. Mineral requirements increase at this crucial time. After birth, the body must recover from the brutal process of childbirth, hormonal shifts, and sleep deprivation while often producing breast milk. When women are not properly nourished during this period, the consequences can include persistent tiredness, hair loss, mood fluctuations, and a host of other symptoms that may take time to recover from. Yet culturally, we frequently expect women to get back to normal functioning without acknowledging the hell and back experience that is childbirth for many.

Perimenopause Is Another Stage of Increased Demand

Perimenopause is the stage that precedes menopause, which is defined simply as twelve consecutive months without a menstrual period (Mayo Clinic). Perimenopause can last anywhere from four to ten years, and during this time estrogen and progesterone levels fluctuate unpredictably before eventually declining.

These hormonal fluctuations affect multiple systems in the body (NHS). Estrogen plays a role in temperature regulation, bone preservation, cardiovascular protection, and mood stability. Progesterone influences sleep quality and nervous system calm. As these hormones shift, women may experience hot flashes, disrupted sleep, mood changes, changes in body composition, altered insulin sensitivity, and hair thinning. Sound familiar?

This is not because the body is failing, it’s simply because the body is recalibrating.

During this recalibration, nutritional demands naturally change again. Magnesium becomes increasingly important for nervous system regulation and temperature control. Zinc supports hormone metabolism and hair follicle health. Protein becomes critical for preserving muscle mass, which naturally declines with age and protects long-term metabolic health. Calcium and vitamin D are essential for maintaining bone density as estrogen’s protective effect diminishes. Fiber supports blood sugar balance and the healthy metabolism of estrogen.

When these needs are not met, symptoms often feel more intense. Hot flashes may become more disruptive. Sleep disturbances may worsen. Mood swings may feel more erratic. Blood pressure may rise. Bone loss may accelerate. These outcomes are not inevitable, but they are influenced by how well the body is supported.

The Cultural Framing of Perimenopause

Women’s bodies generate significant economic activity across the lifespan. From menstrual products to fertility treatments, from beauty industries to hormone therapies, there are entire markets built around managing female biology. We are under-researched, yet relentlessly marketed to. Is that a coincidence, or is it by design?

Before you come at me, It would be inaccurate to suggest that all medical treatment is exploitative. Hormone therapy, when appropriate and properly prescribed, can significantly improve quality of life and reduce certain long-term health risks for some women (Cleveland Clinic). However, there is a noticeable gap between crisis treatment and preventative education.

Many women are not taught what minerals they lose through menstruation, yet it is common to hear of girls as young as fourteen being prescribed birth control to manage PMS symptoms that, in many cases, could be improved with diet and lifestyle changes.

If a pharmaceutical company can begin profiting from a girl at fourteen, with projected returns stretching into her sixties, what benefit is it to them to disrupt the status quo?. And if we, as a collective, refuse to question what is happening in front of us, what hope is there for future generations of girls and women?

Imagine a nine-year-old prepubescent child being medicated for mood swings that may simply be part of normal development. Can you see where I am going with this? To me, this is not comprehensive health care. It is symptom management without foundational education.

Women are not routinely educated on how pregnancy can deplete nutrient stores for years afterward. They are rarely informed that perimenopause begins long before periods stop. As a result, many women enter this stage feeling blindsided, confused, and unprepared.

I am not absolving women of personal responsibility. Our health does require curiosity, research, and intentional diet and lifestyle choices. However, there is also a responsibility that sits with medical professionals and public health systems to disseminate preventative information clearly and accessibly. After all, these are systems we fund through our taxes.

When women understand the biological demands placed on their bodies at each stage of life, they are better positioned to respond with confidence rather than fear.

A Return to Nourishment

What if perimenopause is not a crisis to manage, but a stage to nourish?

What if instead of asking, “What is wrong with me?” women began asking, “What does my body require now?”

This is where simple, mineral-dense foods and lifestyle adjustments become a non-negotiable (British Menopause Society).

Pumpkin seeds are one such example I’ve started including in my diet. They are rich in magnesium, which supports nervous system calm and may reduce the intensity of hot flashes and improve sleep quality. They contain zinc, which plays a role in hormone metabolism and hair health. They provide protein and healthy fats that help stabilise blood sugar and preserve muscle mass. They also contain plant compounds that may support estrogen balance in a gentle way.

Consuming one to two tablespoons daily is not a cure for perimenopause. It is a small act of nourishment during a stage that requires increased intentional care.

Perimenopause is not a condition. It is a transition and transitions require preparation, not panic.