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The Menopause Transition
The Menopause Transition
Menopause is a natural stage of life for women, but the journey toward it can bring unexpected physical and emotional changes. Perimenopause is the phase of life leading up to menopause, which can have frustrating symptoms, including hot flushes, problems sleeping and moodiness.
Every woman’s experience is unique, but understanding that this phase is temporary, and that there are a variety of dietary and lifestyle interventions to support women through this transition can make it feel less daunting
Perimenopause vs menopause
A woman reaches menopause after 12 consecutive months without a menstrual period. The average age of menopause in Australia is 51, but normal menopause is considered to occur between the ages of 45 and 55. Perimenopause refers to the two to ten years prior to the cessation of periods. Perimenopause typically begins when a woman is in her 40s, but can begin from age 35 or earlier. In Australia, the average age for perimenopause is 47 years and it usually lasts between 4 and 6 years[1].
[1] Jean Hailes for Women’s Health. (n.d.). Menopause. https://www.jeanhailes.org.au/health-topics/menopause/?
Symptoms
Hormonal fluctuations during perimenopause lead to a variety of physical, emotional and mental symptoms. While symptom type and severity vary significantly, the most common symptoms include irregular periods, hot flushes, night sweats, trouble sleeping, fatigue, mood changes and vaginal dryness.
While most women will experience some symptoms, the good news is that there are a range of dietary and lifestyle strategies to help manage these.
Top tips to support women through menopause
- Include phyto-oestrogens in the diet, such as linseeds and high-quality soy
- Ensure sufficient protein to support muscle health and metabolism – during menopause, optimal protein intake increases from 1g to 1.2g of protein per Kg of body weight
- Support quality sleep with regular sleep times and good sleep hygiene
- Exercise regularly, including weight-bearing exercise to maintain muscle and bone health
- Enjoy 15 minutes of sunlight on exposed skin three to four times a week to support vitamin D levels, which in turn supports bone strength and healthy mood
- Consider herbal medicines such as Shatavari and Fenugreek to help relieve menopausal symptoms
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[1] Jean Hailes for Women’s Health. (n.d.). Menopause. https://www.jeanhailes.org.au/health-topics/menopause/?
[1] Briden, L. (2021). Hormone Repair Manual: Every woman’s guide to healthy hormones after 40. Greenpeak Publishing.
For specific support, consider a targeted herbal formula to help ease the symptoms of the menopause transition.
Meet Herbs of Gold support for peri & menopause transition
Always read the label and follow the directions for use.
Herbs of Gold PeriCare is specifically formulated for perimenopausal women managing their transition from regular cycles through to the cessation of periods. It contains the proprietary extract SRI-81™ Shatavari that is clinically studied to decrease symptoms of menopause, including hot flushes, relieve fatigue and support general wellbeing in perimenopausal women[1]. PeriCare also contains Vitex to help regulate a healthy menstrual cycle and Affron® Saffron to support healthy mood balance in perimenopausal women.
Herbs of Gold MenoEase is formulated to support healthy female hormonal balance and relieve menopausal symptoms in both perimenopausal and postmenopausal women. It contains FenuSmart™, a standardised extract of Fenugreek that is clinically studied to help relieve symptoms of menopause, including hot flushes, night sweats and vaginal dryness[2]. FenuSmart™ also reduces sleeplessness and irritability associated with menopause.
With the right information and support, menopause can be approached as a new chapter rather than something to simply endure.
[1] Mahajan, S., Avad, P., & Langade, J. (2025). Efficacy and safety of Shatavari (Asparagus racemosus) root extract for perimenopause: Randomised, double-blind, placebo-controlled study. International Journal of Women’s Health, 17, 4057-4073.
[2] Thomas, J. V., Rao, J., John, F., Begum, S., Maliakel, B., IM, K., & Khanna, A. (2020). Phytoestrogenic effect of fenugreek seed extract helps in ameliorating the leg pain and vasomotor symptoms in postmenopausal women: A randomised, double-blinded, placebo-controlled study. PharmaNutrition, 14, 100209.
[1] Mahajan, S., Avad, P., & Langade, J. (2025). Efficacy and safety of Shatavari (Asparagus racemosus) root extract for perimenopause: Randomised, double-blind, placebo-controlled study. International Journal of Women’s Health, 17, 4057-4073.
[1] Thomas, J. V., Rao, J., John, F., Begum, S., Maliakel, B., IM, K., & Khanna, A. (2020). Phytoestrogenic effect of fenugreek seed extract helps in ameliorating the leg pain and vasomotor symptoms in postmenopausal women: A randomised, double-blinded, placebo-controlled study. PharmaNutrition, 14, 100209.
Information presented is for information purposes only and is not intended to replace advice or treatment from qualified healthcare professionals. The information is not intended to treat or diagnose. Always consult your healthcare professional before taking nutritional or herbal supplements. If you are pregnant, breastfeeding, have any allergies or diagnosed conditions, or are taking prescription medications, always consult your healthcare professional before taking nutritional or herbal supplements.
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