Why Your Perimenopause Symptoms All Come Back to These 4 Buckets

(And How to Actually Do Something About Them)

If you’ve been following me for a while, you know that my menopause journey began at 38. And it hit me like a ton of bricks. I had the fortune of a compassionate and forward thinking doctor who prescribed estrogen for me. It softened the edges, but I still didn’t feel like myself anymore.

I wasn’t sleeping. My moods were all over the place. The scale seemed to creep up no matter what I did. I was exhausted - to the bone exhausted. I was googling "sudden weight gain in your 40s," "why can’t I sleep," and "what is perimenopause?" late at night. (I had never actually heard the word!)

I lived in that fog for more than four years. It was isolating and confusing. I tried everything I could find: supplements, workouts, diets, quick fixes. Most of it didn’t help—and some of it made things worse. (PS: Did you know that on average, women in the menopause transition spend roughly $3000/year on supplements, diets, therapies and more to help them manage the symptoms??!!)

What finally helped? Understanding that my symptoms weren’t random. They were connected. And they all came back to four main buckets:

1. Inflammation

When you’re in perimenopause, your body becomes more prone to chronic, low-grade inflammation. This inflammation contributes to joint pain, brain fog, fatigue, and even stubborn weight gain. This happens because both estrogen and progesterone have a lovely anti-inflammatory property to them. When they are diminished, it’s only natural that those systems become more inflamed.

What helped me:

• An anti-inflammatory diet rich in whole foods

• Incorporating turmeric and vitamin D

• Avoiding ultra-processed foods that fuel the fire

When I started focusing on calming inflammation through what I ate every day, I noticed my energy start to return and the brain fog begin to lift.

2. Cortisol + Sleep

Imagine your cortisol as a glass of water. In your younger years, that glass was always half full—leaving plenty of room for life’s ups and downs. But in midlife, with hormonal shifts, cortisol is taking a bigger role in keeping you balanced, so your metaphorical cup is already at the rim. One more stressor (work stress, world stress, family stress, health stress), and it overflows.

High cortisol and poor sleep feed off each other in a vicious cycle.

What helps:

• Avoiding cortisol-spiking activities (especially in the evening)

• Building strong sleep and wake hygiene (morning light, winding down at night)

• Using diet to support a calmer nervous system

When I finally prioritized sleep as a non-negotiable, everything else started to improve—my mood, my energy, even my weight.

3. Gut Health

Your gut isn’t just about digestion—it’s deeply connected to your brain, your hormones, and your mood.

Women in midlife experience a decline in their gut health. It’s unavoidable and happens to us all. When gut health is off, you can experience bloating, fatigue, cravings, and mood swings. Inflammation and cortisol also impact the gut, so it’s all connected.

What helps:

• A wide range of colourful fruits and vegetables for pre and probiotics

• Fermented foods

• Plenty of fiber (hello, 30 grams a day!)

• Understanding and supporting the gut-brain connection

This was a game-changer for me. Focusing on gut health helped with cravings, bloating, and even improved my mood and mental clarity.

4. Pelvic Floor Health

Many women in midlife experience pelvic floor symptoms but don’t talk about them. The pelvic floor is impacted by hormonal shifts, childbirth history, and aging.

Issues here can show up as urgency, incontinence, pain during sex, low back pain, or a general sense of instability in the core.

What helps:

• Building awareness of this area through breathwork

• Learning to both strengthen and relax the pelvic floor

• Referring out to pelvic floor specialists when needed

Bringing this work into my routine gave me a new level of core strength and confidence I didn’t realize I was missing.

The Power of an Integrated Approach

Most programs or articles tackle these symptoms one at a time. But you can’t out-supplement your way out of poor sleep. You can’t fix gut issues without addressing inflammation. It’s all connected.

That’s why I built my 30-30-30 UNSTUCK Method around this lifestyle-first, whole-body approach:

• 30 grams of protein at each meal

• 30 grams of fiber daily

• 30 minutes of mindful movement each day

Plus simple, sustainable routines for sleep, stress, and gut health—all designed for busy, real-life women like you.

If you’re ready to take the guesswork out of perimenopause and feel like yourself again, you’re in the right place.

Follow @christiechapmanwellness for science-backed tips you can actually use in your life. And if you’d like to dive deeper, send me a DM—I’d love to support you on your journey.

You’re not broken. There is a path forward. My hope is that no more women feel isolated and alone during this transition. Reach out anytime… we can walk it together. 💛

Grab my FREE Perimenopause Guide - the ultimate handbook to show you what to eat, how to move, and what to do when perimenopause symptoms get the best of you.