Perimenopause Support in New Zealand

If you are in your thirties or forties and suddenly wondering why your body feels different even though nothing in your routine has changed, you are not alone.

Women often come to me saying things like:

“I am gaining weight and I do not know why.”
“I cannot switch my brain off at night.”
“My moods feel unpredictable.”
“The brain fog is real, I just can’t think straight.”

These are common perimenopause symptoms and many women across NZ are experiencing them right now.

They are common but that does not mean you simply have to push through life struggling with them.

What Is Perimenopause?

Perimenopause is the natural transition leading up to menopause. During this time your hormone levels begin to shift.

Estrogen can fluctuate a lot. Progesterone often drops.
Your brain, metabolism, mood, and sleep can all be affected.

  • This transition usually lasts from two to eight years and most women notice symptoms, especially brain symptoms like anxiety, low mood and brain fog. After menopause which is twelve months without a period, your body settles into lower hormone levels and symptoms may continue while things stabilise.

    Perimenopause is part of life, however, is not always easy and can feel like a roller coaster ride.

WHy Symptoms Often Feel Intensified

For most women, perimenopause arrives in the busiest season of life.
You are managing a career, raising children, supporting aging parents, running a household, and carrying an emotional load that never seems to let up. Add in broken sleep and constant stress and your body eventually feels the strain.

When you have been living in this state for too long, the impact shows up as poor sleep, nutrient gaps, inflammation, gut issues, blood sugar swings, and shifting hormones that intensify perimenopause symptoms.

  • I call this the overflowing bucket effect. Your body has been carrying too much for too long and perimenopause becomes the moment the bucket tips over.

    Common factors that worsen symptoms include:

    • Poor sleep
    • Blood sugar imbalances
    • Chronic stress and elevated cortisol
    • Gut imbalances or inflammation
    • Reduced movement or movement that does not match your needs
    • Nutrient depletion
    • Environmental exposures such as plastics, pesticides, pollution, and certain medications

    This explains why two women can have the same hormone levels yet feel completely different.

    Your foundations do matter and important to help find your body’s baseline by improving your Nutrition, Sleep, Stress, Movement & Emotional Mindset.

The Brain Fog and Blood Sugar Connection and how it affects women in perimenopause

Declining estrogen affects parts of the brain that help with memory, mood, and focus. When blood sugar becomes unstable which is very common in midlife this can increase:

• Brain fog
• Irritability
• Anxiety
• Energy Crashes
• Night Waking

Supporting blood sugar balance is one of the most effective ways to reduce symptoms and stabilise energy throughout the day. This is done through an integrative approach, focusing on Nutrition and Lifestyle Strategies.

An Integrative Approach to Perimenopause

Your body does not work in separate parts. Everything is connected.

This is why I focus on:

- Nutrition coaching
- Lifestyle guidance
- Stress and nervous system support
- Gut health strategies
- Movement that is right for your body
- Mindset and emotional wellbeing
- Functional testing when needed

  • When we support the whole system symptoms often soften naturally.

    The four foundations that make the biggest difference:

    1. Nutrition that supports blood sugar, hormones, inflammation, and gut health

    2. Resistance training to support strength, metabolism, and bone health

    3. Stress reduction to calm cortisol and support hormonal harmony

    4. Gut health to support estrogen metabolism, immunity, inflammation, mood, and energy

    When these foundations are aligned your body has the capacity to thrive again!

What Research Shows

  • Estrogen affects hundreds of functions in the body. This includes metabolism, brain health, bone health, and cardiovascular regulation.
    Harvard Health and the North American Menopause Society

  • Hormone fluctuations change how the brain processes stress, sleep, and energy. This is why mood and cognitive symptoms are common.
    Journal of Women’s Health

  • Chronic cortisol elevation affects sex hormones, inflammation, sleep, and mood. It often makes perimenopause symptoms feel stronger.
    Endocrine Reviews

  • - Gut health influences oestrogen metabolism, inflammation, immunity, and mental wellbeing.
    Nature Microbiology and estrobolome research

    - Resistance training supports metabolic health, bone density, and muscle retention. These naturally decline during midlife.
    Journal of Strength and Conditioning Research

    - Blood sugar balance improves energy, mood stability, and sleep quality. These areas are often disrupted in perimenopause.
    Women’s Midlife Health Journal

    This is why integrative health is so powerful. It supports the whole system rather than chasing symptoms one by one.

How I Support Women in Perimenopause

As an Integrative Health Practitioner, Nutrition and Lifestyle Coach, and High Performance Coach, I help busy midlife women move from burnout and overwhelm to:

- Steadier energy
 - Calmer moods
- Clearer thinking
 - Better sleep
- Easier digestion
- Renewed confidence

My approach is practical, personalised, and simple to follow. No extremes. No restriction. No calorie counting. You get sustainable habits, clear guidance, and support that fits your real life.

Many women tell me they finally feel understood. Supported. And more hopeful than they have in years.

Ready to Feel Like Yourself Again?

If perimenopause is affecting your energy, your mood, or your confidence, you do not have to navigate it alone.

In your Discovery Session, we will explore where you are at with your health right now, you’ll get clarity on what your body is trying to tell you, and the next steps to support your hormones, gut health, stress, and energy.

Book your free discovery session