Hormonal Health
Perimenopause
What is perimenopause?
Perimenopause is a medical term describing a stage of metabolic ageing characterised by changes in a woman’s hormone levels, but where menstrual periods have not yet stopped. Typically, women will experience symptoms related to these changes. Fluctuating levels of the hormones oestrogen, progesterone and testosterone leads to “good and bad” days, with no predictable pattern. This can affect how you feel, how you think and your overall quality of life.
Perimenopause typically starts in your 40s, but the timing can be highly variable depending on your genetics, medication or surgery. If you think you’re experiencing perimenopause before you are 40, you should speak to your doctor. Perimenopause can last from 2 to 10 years, but it can be highly variable with average duration from 4 to 8 years.
Currently, 1 in 3 women in the UK (that is about 11.6 million women) are in the peri-or menopausal stage.
It is commonly reported that women feel uncertain about whether these changes are hormonally driven or require further support. Understanding perimenopause symptoms and knowing where to access appropriate, evidence-based guidance is an important step in protecting both short- and long-term health.
Symptoms & signs
Remember, you are biologically unique and may experience a variety of perimenopausal symptoms, or have none at all.
Symptoms may include:
Mental & wellbeing
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hot flashes and night sweats
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headaches and increased migraine attacks
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dizziness
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brain fog
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anxiety and depression
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flat mood
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loss of self-confidence
Cycle & intimacy
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changes in your menstrual cycle e.g. intensity of flow or duration of bleeds
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intimate area dryness
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loss of libido
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incontinence, bladder problems and recurrent urinary tract infection
Physical body & gut health
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weight gain
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joint and muscle pain and joint swelling
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difficulty sleeping
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reduced muscle strength
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pins and needles
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fatigue
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acne
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irritable bowel symptoms
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increased inflammation
This list is not exhaustive. Oestrogen receptors are present throughout the body, leading to a wide range of symptoms during the perimenopause.
Why many women feel uncertain during perimenopause
Understanding perimenopause symptoms and support in the UK
Many women across the UK experience uncertainty during the perimenopause transition, particularly around whether the symptoms they are noticing are hormonally driven or related to another health issue.
Common concerns include:
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Uncertainty about whether symptoms such as fatigue, mood changes, weight changes, sleep disruption, or cycle changes are linked to perimenopause
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Not knowing which changes are considered normal during perimenopause and which may require further investigation
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Difficulty accessing clear, reliable, clinically grounded information that reflects their individual health history and symptoms
Evidence from UK surveys and community reports consistently shows that many women:
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Feel under-informed about perimenopause and the full range of physical, cognitive, and emotional symptoms that may occur
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Rely heavily on internet searches, social media, or peer advice due to limited access to structured clinical guidance
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Encounter mixed or conflicting information, making it difficult to know which advice is evidence-based or appropriate for them
Women also commonly report challenges when seeking professional support for perimenopause, including:
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Symptoms not being fully recognised, explored, or clearly explained
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Limited guidance on nutrition, lifestyle, and preventative strategies that can support hormonal health
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Uncertainty about how to take a proactive, informed approach to managing perimenopause and long-term health
The science of
feeling better
Evidence supporting nutrition and lifestyle approaches during perimenopause and menopause
A growing body of clinical research shows that lifestyle medicine approaches, including personalised nutrition, regular physical activity, stress management, and sleep optimisation, are associated with improvements in common symptoms experienced during perimenopause:
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Nutrition-focused reviews emphasise the vital role of a balanced, health-supportive diet in helping preserve metabolic health, bone health and body composition during perimenopause and menopause. (Ref1)
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Systematic reviews of randomised controlled trials report that exercise is strongly linked with reductions in overall symptom burden, improvements in sleep quality, and enhanced psychological wellbeing among perimenopausal and menopausal women. (Ref2)
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Combined lifestyle interventions, which include exercise, nutrition counselling, and health education, have been shown to offer benefit in symptom management and overall wellbeing in perimenopause and menopause. (Ref3)
Together, this evidence supports the role of personalised nutrition and lifestyle guidance as a meaningful, evidence-informed component of perimenopause support, particularly when delivered alongside appropriate medical care where required.
How we support women through perimenopause
At NRG Matrix Health Clinic, we support women through perimenopause using personalised nutrition and lifestyle strategies informed by current clinical evidence and professional training in nutritional therapy, lifestyle medicine, strength & fitness coaching and behaviour change.
Evidence increasingly shows that appropriately tailored changes to nutrition, physical activity, sleep, and stress management can support hormonal health, help reduce symptom burden, and improve quality of life during perimenopause. Our approach focuses on applying this evidence in a structured, individualised way that reflects each woman’s symptoms, health history, and circumstances.
We understand that being advised to make changes to nutrition or lifestyle can feel overwhelming, particularly when symptoms are already affecting how you feel day to day. Our role is to provide clear, structured, and realistic guidance, offering support throughout each stage of your journey rather than expecting you to manage this alone.
All support is delivered following a comprehensive assessment and within our professional scope of practice. Where appropriate, we work alongside, and encourage collaboration with, primary care or other healthcare professionals to ensure care is coordinated and well-informed.
By focusing on informed, personalised adjustments rather than generic advice, we aim to help women feel better supported, more confident in their decisions, and more able to manage this stage of life effectively.
NRG Matrix Health Clinic is a London-based practice, supporting women across the UK through in-person and online consultations.
Ready to take control?
Join 10 women this winter on our exclusive 4-month dedicated program for navigating perimenopause.
Hormonal Health Revival
£1,200 | 4-months
(with full laboratory testing & analysis)
or £690 | 4-months
(excludes laboratory testing & analysis)
0% finance available; pay as little as £230/month over 3 months
10 places are available on this in-take. To kick off 2026, we're offering one successful participants the opportunity to experience the entire program free of charge. Apply below.
Perfect for: women looking for a one-stop-shop for personalised, professional insights into their perimenopausal journey, bespoke nutrition & movement protocols, guidance on symptom management and improvement, and a long term strategy for healthy ageing, all backed by science.
What you'll receive
1) Professional-grade Laboratory Testing (recommended but optional - worth £550 )
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Specialist recommendation of hormonal health laboratory testing
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Analysis and interpretation of results
2) Expert Nutritional Therapy
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Initial 75-minute consultation, with prior expert analysis of pre-assessment health forms
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Up to 2x 40-minute follow up consultations
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In-depth case research between sessions and review of past health records (letters & test results)
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Personalised professional supplement advice
3) Strength & Motivation Coaching
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Up to 2x 40-minute sessions, either online or in person (additional sessions available on request)
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Bespoke fitness & motivation program for your personal goals
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With focus on building strength, muscle mass and tone, bone health and confidence in a gym environment
4) Extras & discounts
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Exclusive clinic supplement discount
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Body composition smart scales & practitioner-linked app (supplement of £70)
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Food journal & program platform subscription
Each program will be personalised for each client and as such we may suggest a variation of the above support to best meet your needs.
Prefer to start with an introduction?
Our Rebalance program is just that - designed for women looking for a personalised plan for reduce unwanted symptoms, getting back your mental clarity and focus, and leaving armed with a straightforward actionable strategy to thriving during perimenopause and menopause.
Rebalance
An Intro to Better Hormonal Health
Perfect for: Women navigating hormonal changes and fluctuations who want an understanding of how to feel more energised, clear-headed, and confident, via natural, science-proven strategies.
Rooted in science: resistance-training was found to cut moderate-to-severe vasomotor symptoms (hot flashes/night sweats) by about 50% in the intervention vs control group of postmenopausal women. [Ref4]
An intro program dedicated to hormonal health; delivered through a 1-2-1 session with our nutrition & lifestyle medicine expert, and one with our fitness & mindset expert. The guidance will be personalised to your context, and you will leave with a clear understanding of how to improve your health using protocols rooted in science and the latest longevity data [Ref3]. Whether you’re suffering from symptoms or are looking to optimise your future, our functional lifestyle medicine approach and targeted strength training will rebalance hormones naturally and sustainably. Plus, the option of specialist treatment referral.
I felt nervous about making changes to my diet and routines since I have the kids and partner to also look after and cook for, but working with Natalie made it completely manageable, and i think we are all actually better off as a result. She provided personalised advice and explained the reasons behind each recommendation which has made it easy to follow without overwhelming.
Ashley’s approach to strength training also felt very different to anything I’d done before. Sessions were adapted to how I was feeling week to week, with a strong focus on building strength safely and enjoyably and improving energy rather than pushing through fatigue.
Janice L, 2025
References:
1. Erdélyi, A. et al. 2024. The Importance of Nutrition in Menopause and Perimenopause—A Review 2024. Nutrients. 2024 16(1), 27; https://doi.org/10.3390/nu16010027
2. Choudary, A. et al. 2025. Menopause and movement: exercise for better sleep and psychological well-being-a systematic review. Menopause. 2025 Nov 1;32(11):1063-1071. https://pubmed.ncbi.nlm.nih.gov/40694785/
3. McNulty, KL. et al. 2025. The Effectiveness of Lifestyle Interventions, Including Exercise, Diet, and Health Education on Symptoms Experienced During Perimenopause: A Systematic Review of Randomized Controlled Trials. J Aging Phys Act. 2025 Sep 23:1-24.