You know your body better than anyone else – so when things start to feel “off” in your 40s, trust that instinct.
Maybe your sleep’s gone haywire, your moods are up and down, or your periods have changed. You might even feel like you’re running on empty, anxious, wired, or just not yourself.
If you’ve brought these symptoms to your GP only to be told it’s “stress” or “just getting older,” you’re not alone.
Many women in perimenopause struggle to get answers, but you can be your own best advocate in the doctor’s room.
Know that your experience is real
Perimenopause is a natural hormonal transition, not a disease – but it can cause real physical and emotional symptoms.1 The more clearly you can describe what’s happening, the easier it is for your GP to connect the dots.
Tip: Keep a simple symptom tracker for a few weeks – jot down changes to sleep, mood, cycle, and energy. Patterns speak louder than isolated moments.
See here for a symptom checklist to help you keep track.
Be clear on what you want from the appointment
Before your visit, think about your goal: do you want symptom relief, to discuss hormone therapy, explore natural approaches, or simply confirm whether it’s perimenopause?
Start with:
I’ve noticed a number of changes and I’d like to explore whether they could be related to perimenopause - and what options might help.
Clarity helps guide the conversation and shows you’re informed and proactive.
Ask about all the options
There’s no one-size-fits-all solution. Treatments can include hormone therapy, non-hormonal medications, nutritional strategies, supplements, and lifestyle changes.2
It’s okay to ask:
- “Can you explain the pros and cons of different options?”
- “Are there lifestyle or nutrition changes that might help alongside medication?”
Good GPs welcome these questions – it shows you’re engaged in your own health.
Understand that ‘Normal Bloods’ don’t always mean ‘Normal Hormones’
Hormones fluctuate wildly during perimenopause, so blood tests can look “normal” even when symptoms are anything but.1 That’s why your symptom story often matters more than a single test result. Don’t be afraid to say, “Even if my bloods are in range, I’m still not feeling right. What else can we explore?”Take a whole-body approach
Your hormones don’t work in isolation – your gut health, sleep, stress, and nutrition all play a role.
Balanced meals (think protein, fibre, and healthy fats), steady hydration, and moderating caffeine and alcohol can all support more stable energy and mood.3
Small, consistent changes matter more than perfection.
Leave with a plan
Before you go, ask:
- “What’s our next step?”
- “When should I come back for review?”
Perimenopause is a journey – not a one-off appointment. You deserve ongoing care and clear next steps.
The bottom line
Advocating for yourself doesn’t mean being difficult – it means being informed, confident, and supported.
Your GP wants to help you feel better. The more you bring to the conversation, the better the care you’ll receive.
Wrapping it all up
If you’d like a deeper dive into the science, nutrition, and practical strategies to thrive through this phase, Sarah Gray’s new book It’s Not You, It’s Perimenopause is available now – packed with evidence-based tools to help you understand what’s happening and take back control of your health.
For more information, visit her website at: www.thenutritionpharmacist.com/perimenopause-book
Sarah Gray
Pharmacist & Nutritionist, Founder – The Nutrition Pharmacist
Sarah Gray is one of Australia’s leading dual-qualified health professionals in pharmacy and nutrition, and a certified menopause practitioner with over 25 years of experience in the health and wellness industry. Her holistic approach focuses on supplements and science- based solutions for perimenopause and menopause. A trusted thought leader, Sarah has appeared on Channel 10’s My Market Kitchen and is a recognised voice across radio, print, digital media and podcasts. She is also a regular contributor to leading health blogs and
publications.
@the_nutrition_pharmacist
References
- https://www.healthdirect.gov.au/perimenopause
- https://www.thewomens.org.au/health-information/menopause-information/managing-menopause
- Erdélyi A, Pálfi E, Tűű L, Nas K, Szűcs Z, Török M, Jakab A, Várbíró S. The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients. 2023 Dec 21;16(1):27. doi: 10.3390/nu16010027. PMID: 38201856; PMCID: PMC10780928.
