For many women, the first signs of perimenopause can appear earlier than expected. While menopause is often associated with women in their late 40s or 50s, the hormonal transition leading up to it — known as perimenopause — can begin as early as the mid-30s for some women.

And today we hear from Mel, one our Zing Wellbeing team. 

Mel is a Medical Herbalist, Naturopath, Nutritionist, Iridologist, Trainer, Author and Presenter.

Mel has extensive clinical experience with a range of hormonal conditions and transitions including menopause, PMDD, PMS, PCOS and the changes females with ADHD may experience with hormonal changes.

This stage of life can bring physical, emotional, and hormonal changes. But despite what many people believe, midlife is not a decline in health or vitality. Instead, it is a natural transition into the next phase of hormonal health.

Understanding what is happening inside your body can help you support your hormones, energy levels, mood, and overall wellbeing.

To help explain this important stage of life, Zing Wellbeing Nutritionist and Naturopath Mel Larkings shares her expert insights in this informative session.

Watch: Menopause, Hormones and Midlife Health with Nutritionist Mel Larkings

In this session, Mel explains what happens to hormones during perimenopause and menopause, why symptoms can appear earlier than expected, and what women can do to support their health during this transition.

You can also use our menopause meal plans in the Zing Wellbeing app

 

What Is perimenopause?

Perimenopause is the transitional phase before menopause when the body gradually begins producing lower levels of key reproductive hormones, particularly oestrogen and progesterone.

This phase can last anywhere from several years to more than a decade before menopause occurs.

While the average age of menopause is around 51, perimenopause can begin much earlier — sometimes from the mid-30s onwards.

For some women the changes are subtle, while others may experience noticeable symptoms.

Common perimenopause symptoms

Not every woman experiences symptoms in the same way. Some women move through perimenopause with very few changes, while others notice more significant hormonal shifts.

Some of the most common symptoms include:

• Weight gain, particularly around the abdomen

• Hormonal imbalance

• Hot flushes and night sweats

• Brain fog or difficulty concentrating

• Mood changes or increased anxiety

• Fatigue or low energy

• Sleep disturbances

• Changes in menstrual cycles

• Reduced stress resilience

These symptoms occur because hormone levels begin to fluctuate, rather than decline steadily.

You can also use our menopause meal plans in the Zing Wellbeing app

Why perimenopause can start earlier for some women

Although many women expect hormonal changes closer to their late 40s, several factors may influence when perimenopause begins.

These can include:

• Genetics

• Chronic stress

• Poor sleep

• Nutritional deficiencies

• Gut health issues

• Environmental toxins

• Blood sugar imbalance

Supporting your health through nutrition, lifestyle and stress management can make a significant difference to how your body navigates this stage.

Midlife is a hormonal transition - not a decline

One of the most important messages about perimenopause is that it does not mean your health or vitality is declining.

Instead, it represents a natural transition into a new hormonal phase.

With the right support, many women find they actually feel stronger, more confident and more in tune with their bodies during this stage of life.

Understanding your hormones and supporting your body through balanced nutrition, movement, sleep and stress management can help you feel your best during midlife and beyond.

You can also use our menopause meal plans in the Zing Wellbeing app

Supporting hormonal health in perimenopause

There are several powerful lifestyle strategies that can help support hormone balance and overall wellbeing during this transition.

These include:

Prioritising Protein

Protein supports muscle mass, metabolism, blood sugar stability and satiety.

Eating Fibre-Rich Foods

Fibre supports gut health, hormone detoxification and stable blood sugar levels.

Supporting Gut Health

The gut microbiome plays a significant role in hormone regulation and inflammation.

Managing Stress

Chronic stress can elevate cortisol, which may worsen hormonal symptoms.

Strength Training

Maintaining muscle mass helps support metabolism, bone density and insulin sensitivity.

The importance of understanding your hormones

Many women go through perimenopause without understanding what is happening in their bodies. As a result, symptoms can feel confusing or even alarming.

Education is powerful.

By learning about the hormonal changes of midlife, women can take proactive steps to support their health and feel empowered during this transition.

Final thoughts

Perimenopause and menopause are natural stages of life, yet they are often misunderstood or rarely discussed openly.

The more women understand about hormones, nutrition, and lifestyle support, the easier it becomes to navigate this stage with confidence and clarity.

If you’re experiencing symptoms or are curious about what changes may lie ahead, this conversation with Nutritionist and Naturopath Mel Larkings is a great place to start.

You can also use our menopause meal plans in the Zing Wellbeing app