Irregular Periods in Perimenopause: Natural Solutions for an Easy Menstrual Cycle

Hormone balance

The Ultimate Guide to Thriving in the Menopause

Irregular Periods in Perimenopause: Natural Solutions for Better Periods

Many women accept irregular periods and discomfort as a normal part of perimenopause, but I’m here to tell you there’s much we can do to address these changes. With the right approach, a regular cycle with minimal symptoms is achievable even in your late 40s and 50s.  In this video (or shortened blog below) I am sharing with you natural solutions to irregular periods in perimenopause.  And by that, I mean irregular in length, flow, and symptoms.



Periods in Perimenopause: What’s Normal and What’s Not

Understanding the baseline for a healthy cycle is key:

  • Duration: 2-7 days with a 21-35 day cycle.
  • Flow: A total loss of about 3 tablespoons of blood without the need for frequent pad or tampon changes.
  • Clotting: Small clots can be normal; large clots are not.
  • Colour: A healthy menstrual colour ranges from red to reddish-brown.

The Reasons Behind Period Irregularity in Perimenopause

Several factors can disrupt your cycle, including gut health, liver function, stress levels, toxic exposure, and nutrition. As we age, changes in ovarian function and hormone levels, like estrogen and progesterone, contribute to symptoms like spotting, PMS, and heavy painful periods.  Symptoms can include:

  • Progesterone Decline: Irregular cycles, spotting, anxiety, light periods, period headaches and migraines
  • Oestrogen Dominance: anger and irritability, PMS, breast tenderness, heavy periods, painful periods, fibroids, clots
  • Oestrogen Decline: hot flushes and night sweats, dryness, mood changes, irregular or no periods

Holistic Strategies to Regulate Your Cycle in Perimenopause

Managing Stress

Stress management is the first key to happy hormones and easy periods in perimenopause.

  • Practice Mindfulness and Delegation: High stress demands cortisol production, which hampers progesterone. Mindfulness practices and prioritizing rest are essential.

Nutritional Focus for Hormonal Balance

When we have low progesterone and the resulting oestrogen-dominant state we need to focus on gut, liver and bowel health whilst removing inflammatory foods. 

  • Fibrous Vegetables: Increase intake of cruciferous vegetables for oestrogen detoxification.
  • Sulfur-Rich Foods: Incorporate onions, garlic, and leeks to support liver health.
  • Phytoestrogens: Include foods like flax seeds and chickpeas to balance oestrogen levels.
  • Remove inflammatory foods: Gluten, dairy, sugar, soy, corn, processed foods, seed/vegetable oils, and conventionally farmed meat and dairy.

Supportive Supplements and foods

  • Progesterone Boosters: foods rich in B6, Zinc, and Vitamin C can enhance progesterone.
  • Estrogen Detoxifiers: DIM and sulforaphane-rich foods like broccoli sprouts aid in oestrogen detoxification.
  • Anti-inflammatory Aids: Reduce inflammation with spices like turmeric, ginger and garlic.
  • Agnus castus: Promotes healthy progesterone levels.
  • Maca: Balances oestrogen levels.

Personalised Homeopathic Support

For more individualised symptoms, certain homeopathic remedies can offer relief. Remedies like Mag-Phos tissue salts, Pulsatilla, Sepia, Calc Carb, Kali Carb and Sabina are remedies I prescribe often for clients struggling with irregular or heavy, painful periods.

Irregular periods need not be the status quo in perimenopause. With dietary changes, stress management, the right supplements, and personalised homoeopathic support, you can steer your cycle back to regularity.

For more support book a discovery call today.