Natural Remedies and Herbal Support to Soothe Perimenopause Symptoms
Written by Bethan Thomas, Co-founder of HotTea Mama, the award-winning, science-led, functional drinks brand crafting natural nourishment to support women’s wellness at every stage of life.
Perimenopause is a natural but often challenging transition in a woman’s life. Usually beginning in the mid-40s, it can last for several years before menopause itself. Hormonal changes during this stage can trigger a whole range of symptoms: hot flushes, night sweats, mood swings, disrupted sleep, overwhelm, and digestive discomfort – to name just a few.
While hormone replacement therapy (HRT) is an option for some women, many can’t take it, or prefer to explore natural remedies alongside medical care. From what you drink, to the herbs you choose, and even how much caffeine you consume, small daily choices can add up to powerful support for body and mind.
Why Herbal Remedies and Daily Rituals Can Help
Herbal teas, caffeine-free coffee alternatives, and functional hot chocolates don’t just deliver beneficial ingredients – they also encourage mindful rituals. A pause to make and sip a warm drink can help calm your nervous system, lower stress levels, and create breathing space in a busy day.
Unlike capsules, teas and drinks are hydrating and highly bioavailable, meaning your body can absorb and use their goodness more effectively. They also feel comforting and grounding – which can be just as important as their physical benefits.
Herbal and Natural Remedies for Perimenopause Relief
🌿 Sage for Hot Flushes
Sage is one of the most researched herbs for menopausal symptoms. Clinical studies show that it can significantly reduce both the frequency and intensity of hot flushes and night sweats – sometimes within the first month of use. That’s why sage is a star ingredient in many menopause blends, including our Take A Pause tea.
🌼 Chamomile for Sleep and Calm
If sleep feels elusive, chamomile can be a gentle ally. It contains apigenin, a compound that promotes relaxation and supports a restful night’s sleep. Paired with herbs like valerian and lavender, it’s found in our Night Owl blend – ideal as a nightly wind-down ritual.
🍃 Liquorice Root for Hormone Balance
Liquorice root is naturally sweet and soothing, but it also contains phytoestrogens – plant compounds that can support hormone balance. It may help ease hot flushes while also nourishing your adrenal system to reduce fatigue.
☕ Cut Back on Caffeine to Ease Symptoms
Caffeine can be a sneaky trigger for worsening hot flushes, anxiety, and disrupted sleep during perimenopause. Reducing it doesn’t mean giving up coffee entirely though. Our new Decaf Collagen Coffee is a nourishing alternative: smooth, rich, and supportive for your skin and joints thanks to added collagen – all without the jitters or night sweats that caffeine can fuel.
🍫 Ashwagandha for Overwhelm and Stress
Perimenopause often comes with feelings of overwhelm. Ashwagandha – an adaptogenic herb used in Ayurvedic medicine – has been shown to reduce stress and support emotional balance by lowering cortisol levels. We’ve blended it into our And Breathe Ashwagandha Hot Chocolate, giving you a deliciously chocolatey way to soothe frazzled nerves and reclaim calm.
Other Natural Approaches
Alongside teas and functional drinks, simple lifestyle shifts can make a big difference. Yoga, breathwork, mindfulness practices, and a diet rich in phytoestrogens (from foods like soy, flaxseed, and legumes) can all support hormone health. Regular movement and prioritising rest are also key.
And remember: every woman’s experience is unique. Always speak with your healthcare provider before introducing new herbs or supplements, especially if you’re taking medication or have underlying health conditions.