Natural Remedies for Perimenopause Symptoms That Actually Worked for Me

By Joy Rosini

Perimenopause is when your hormones go completely off the rails. Estrogen starts to dip, progesterone goes on strike, and testosterone? Forget about it. (Chin hairs, anyone?)

I’m sharing a mix of what’s worked for me, and please note these are simply my personal experiences and recommendations. Take what resonates, leave the rest.

I've been navigating perimenopause since my mid-30s, and as I turned 48 in June, I’ve learned a few things along the way.

It All Started With a Sizzling Pan of Chicken Cutlets

One summer night, I was frying chicken cutlets when I suddenly broke out in a full-body sweat. We’re talking dripping. I remember thinking, What the hell is happening? It felt like someone cranked the heat to 1,000 degrees.

That was the beginning. Soon, the night sweats kicked in, and I became a full-blown detective. Doctors told me I was “too young” for perimenopause. (Spoiler: I wasn’t.)

So I got resourceful.

My Cool-Down Essentials:

• Amazon Dri-Fit Sheets: These lifesavers are breathable, affordable, and saved me from sweating through the night.

  👉 Get them here.
  

• Soma’s Cool Nights® Pajamas: Pretty and practical, these pajamas are cool to the touch and ideal for those of us who can’t sleep au naturel (shoutout to my nosy dog and teenage son). Pro tip: Wait for a sale. 👉 Get them here.
  

• Buffy Breeze Comforter: I bought this temperature-regulating comforter 8 years ago and still use it. It’s soft, breathable, and has actually improved my sleep quality.

  👉 Get it here.
  

Surviving Hot Flashes at Work

When I worked in a school, the heat was no joke. I learned to freeze a water bottle and tuck it in the crook of my elbow—it sounds weird, but it works. The students had a lot of questions, but I stayed cool.

Same goes for hiking: I’d spray my hat with cold water and wear it while hiking, especially since I tend to sweat from my head first. Total game-changer.

Depression, Anxiety & Insomnia: The Unholy Trio

I didn’t recognize my depression at first. I had just left a job I loved, and I thought I was just sad about that. But soon, anxiety and brutal insomnia arrived, too. I was exhausted, emotionally and physically.

I reached out for help. I started an antidepressant and an anti-anxiety medication, and added Magnesium Glycinate with dinner (this part is key: with food). It helps me wind down, and if I still can’t sleep, I’ll occasionally use melatonin or anxiety meds.

Let me be clear: there is no shame in needing support. 

Hormonal changes affect our mood and mental health. Getting help saved me.

Body Odor, Because Why Not?

Out of nowhere, I developed body odor that no deodorant could touch—thank you, testosterone. Out of desperation, I ordered a trial pack from Salt & Stone after seeing an Instagram ad.

Shockingly, they all worked. I now rotate through them and enjoy no longer being stinky.

The Power of a Creative Outlet

One of the most healing things I’ve done is reconnect with my creativity. I’m an artist, and painting has been incredibly therapeutic. I took classes at Batavia’s Water Street Studios, which were affordable and led by other artists.

Whether it’s painting, gardening, yoga, pilates, or journaling, find something creative to help you through the ups and downs. It truly makes a difference.

I’ve shared a mix of affordable and splurge-worthy suggestions. As my therapist says, when we’re uncomfortable, we’ll hand over our money for relief—and that’s okay.

Take what works for you, and may you have a beautifully cool day.

Many Blessings,

Joy 

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About the Author:

Joy Rosini is an amazing artist and lifelong learner whose creativity shows up in everything she does, from vibrant paintings to beautifully baked treats. Married to the love of her life and proud mama to two incredible kids, Joy brings warmth, curiosity, and care to every corner of her life. She’s also a passionate traveler who finds inspiration in new places and cultures.

Joy was one of the very first women to attend MDW’s Coffee Chats and quickly became a beloved part of our community.

Her authenticity, generosity, and willingness to both give and grow make her a true light in our circle. Whether she’s sharing hard-earned wisdom or simply showing up with an open heart, Joy reminds us all what it looks like to serve and support one another.

You can find Joy on Insta at @joyfulsourdoughlady where she is always creating epic meals, fresh bread and gorgeous artwork. You should follow her!

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Disclaimer: The products and tips shared in this post are based on the personal experiences of the author and are intended for informational purposes only. Always consult with your doctor or a licensed healthcare provider before starting any new supplements or treatments related to perimenopause or hormonal health.