Hormonal changes don’t begin with menopause itself—they often start years earlier in a phase known as perimenopause. For many women, this transition can feel confusing, unpredictable, and at times overwhelming. Understanding what stage you’re in—and how to support your body through it—can make a meaningful difference to how you feel day to day.

A holistic approach, incoporating supportive therapies like massage, can help you move through this time with greater ease, balance, and confidence.

Understanding perimenopause and menopause

Perimenopause is the transitional phase leading up to menopause. It can begin in your forties (sometimes earlier) and may last several years. During this time, hormone levels fluctuate rather than steadily decline, which is why symptoms can feel inconsistent or surprising.

Menopause is officially reached when you have gone twelve consecutive months without a menstrual period. After this point, you are considered to be in post menopause.

Common symptoms at each stage

While every woman’s experience is unique, there are some general patterns:

Perimenopause:

• Irregular periods (shorter, longer, heavier, or lighter) 
• Hot flushes beginning to appear 
• Mood swings, irritability, or anxiety 
• Sleep disturbances 
• Brain fog or difficulty concentrating 

Menopause:

• Periods have stopped completely 
• Hot flushes and night sweats may intensify 
• Vaginal dryness 
• Changes in libido 
• Ongoing sleep disruption 

Post menopause:

• Some symptoms ease, though others (like joint stiffness or dryness) may continue 
• Greater focus on long-term health (bone density, heart health)

How to tell what stage you’re in

It’s not always straightforward, but there are a few helpful ways to better understand where you are in your journey:

1. Tracking your cycle 

Changes in your menstrual cycle are often the clearest indicator. Increasing irregularity is usually a sign of perimenopause.

2. Noticing symptom patterns 

Fluctuating symptoms (good weeks followed by difficult ones) are more typical of perimenopause, whereas menopause brings a more consistent hormonal baseline.

3. Medical guidance 

A GP can offer support, and in some cases, blood tests may be used to assess hormone levels. However, because hormones fluctuate during perimenopause, tests aren’t always definitive on their own.

4. Time without periods 

If you’ve gone twelve months without a period, you’ve reached menopause. This is the most reliable clinical marker.

A holistic approach to hormonal transitions

Supporting your body holistically during perimenopause and menopause can help reduce the intensity of symptoms and improve overall wellbeing.

Nutrition Focus on whole, nourishing foods that support hormone balance, including leafy greens, healthy fats, and protein-rich meals.

Movement Gentle exercise such as yoga, walking, or strength training can support mood, joint health, and energy levels.

Stress management Hormonal changes can increase sensitivity to stress. Mindfulness, breathwork, and relaxation practices can help regulate your nervous system.

Sleep support Prioritising rest and creating a calming bedtime routine becomes especially important during this time.

How massage therapy can help

Massage therapy is a powerful, natural way to support both perimenopause and menopause. It works on multiple levels—physical, emotional, and neurological.

1. Calms the nervous system 

Massage helps shift the body out of “fight or flight” mode, reducing stress hormones and promoting relaxation.

2. Supports better sleep 

By easing tension and calming the mind, massage can improve sleep quality—especially helpful during periods of insomnia or night sweats. 

3. Relieves aches and tension 

Hormonal changes can lead to muscle stiffness and joint discomfort. Massage improves circulation and helps release built-up tension.

4. Eases emotional fluctuations 

Regular treatments can help stabilise mood, reduce anxiety, and create a sense of grounding during times of change.

5. Encourages connection with your body 

Perimenopause can sometimes feel like your body is unpredictable. Massage offers a chance to reconnect, slow down, and feel supported.

Creating time for yourself

This stage of life is not just about managing symptoms—it’s an opportunity to prioritise your wellbeing in a deeper way. Regular massage treatments can become a cornerstone of your self-care routine, helping you feel more balanced, rested, and resilient.

Final thoughts

Perimenopause and menopause are natural transitions, but they can bring real challenges. Understanding where you are in the process—and taking a holistic approach to your care—can make all the difference.

Massage therapy offers a gentle yet effective way to support your body through these changes, helping you feel calmer, more comfortable, and more in control.

If you’re navigating perimenopause or menopause and would like support tailored to your needs, feel free to get in touch. I’d be here to help you feel your best through every stage of the journey:

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