We talk about hot flushes and missed periods when it comes to perimenopause - but what about the weird symptoms? The sudden anxiety? The itchy skin? The unexpected food sensitivities?

Welcome to the hormonal roller coaster known as perimenopause - the transitional phase before menopause officially begins. It can last anywhere from 2 to 10 years, and while it's a natural process, the symptoms can be confusing and downright disruptive.

Here’s what’s really happening - and how to support your body with functional, nourishing tools.

1. Histamine Intolerance: The Hidden Trigger

Ever felt like you suddenly developed seasonal allergies or couldn’t tolerate wine, cheese, or chocolate? Blame histamine.

As oestrogen begins to fluctuate, it influences the enzyme DAO, which is responsible for breaking down histamine in the gut [1]. This means even histamine-rich or triggering foods - like avocados, aged cheese, and fermented products - can cause skin flushing, headaches, or anxiety in perimenopausal women [2].

What helps: Reducing histamine-heavy foods temporarily, supporting gut health, and balancing oestrogen naturally can make a world of difference.

2. Soya: A Natural Hormone Helper

While soy has gotten a bad rap in some circles, whole soy foods - like tempeh, miso, and edamame, contain phytoestrogens, plant compounds that gently bind to oestrogen receptors and help regulate hormonal fluctuations [3].

In fact, populations that consume more soy tend to report fewer menopausal symptoms like hot flashes and night sweats [4].

Tip: Stick with non-GMO, fermented soy sources for the best gut and hormone support.

3. Vitamin D: More Than Bone Health

Vitamin D isn't just for bones - it’s essential for hormone production, mood regulation, and immune health [5]. During perimenopause, women are more prone to mood dips, fatigue, and poor sleep - all of which can be linked to low vitamin D.

Since many women are deficient, especially those who live in northern climates or avoid the sun, supplementation or safe sun exposure is key.

Bonus: Vitamin D also supports calcium absorption, which becomes crucial as oestrogen declines and bone density decreases.

4. Natural Fibres for Detox + Sweat Support

If you’re suddenly sweating through your pyjamas at night or dealing with stronger body odour, you're not alone. These symptoms are tied to both hormonal shifts and detox demands on the liver.

Soluble fibres like flaxseeds, chia seeds, and cooked oats help bind excess oestrogen and toxins in the gut, supporting elimination and reducing the intensity of symptoms like sweating and skin irritation [6].

Pro tip: Flax also contains lignans, which have gentle phytoestrogenic properties that further support hormonal balance.

**Edible fibres aren’t the only ones that can help here. If you’re finding yourself sweating more than usual, consider switching to clothes and bedding that use natural, more breathable fabrics like cotton, linen and wool.

5. Hydration + Electrolytes: A Simple but Powerful Shift

You might already know hydration is key - but what you may not know is that electrolyte-rich hydration is even more important during perimenopause.

Fluctuating oestrogen affects fluid retention and thermoregulation, which can lead to dehydration, dizziness, and fatigue [7]. Adding electrolytes (think sea salt, coconut water, or trace mineral enriched powder) helps your body retain hydration at a cellular level.

Try: Starting your day with a mineralised glass of water with a pinch of Celtic sea salt to support energy and electrolyte balance.

The Takeaway

Perimenopause isn’t a problem to fix - it’s a transformation to support. By listening to your body’s signals and responding with nutrient-rich food, targeted supplements, and hydration strategies, you can navigate this phase with more clarity, energy, and ease.

These subtle but powerful changes aren’t just symptom relief - they’re self-respect, in action.

Call us on 02476363873 or email us at hello@madebydaily.com to discuss your questions with a member of our clinical team.

Enjoyed this guide? Now read…

Why Women Over 35 Need to Consider Detoxing: The Link Between Toxins and Hormonal Imbalance

Feel Like Yourself Again: Hormone and Mood Support for Women

Perimenopause and Skin: Why Inflammation Hits Harder in Your 40s (And How to Calm It Down)

References

1. Maintz L, Novak N. (2007). Histamine and histamine intolerance. Am J Clin Nutr.
   

2. Laura NE, et al. (2019). Estrogen’s effect on histamine degradation during perimenopause. Front Endocrinol.
   

3. Messina M. (2014). Soy foods, isoflavones, and menopause. Am J Clin Nutr.
   

4. Nagata C, et al. (2001). Soy product intake and hot flashes in Japanese women. Cancer Epidemiol Biomarkers Prev.
   

5. Holick MF. (2007). Vitamin D deficiency. N Engl J Med.
   

6. Adlercreutz H. (2002). Phytoestrogens and breast cancer. J Steroid Biochem Mol Biol.

7. Santoro N. (2016). Mechanisms of estrogen regulation of electrolyte balance. Endocr Rev.