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Perimenopause

Natural Perimenopause Relief: Alleviating Perimenopause Symptoms With Nature

Madeleine Willett
Madeleine Willett

Natural perimenopause relief isn’t just diet changes and natural supplements—you might be able to find it in your own backyard.

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Aug 4, 2024
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Natural perimenopause relief isn’t just diet changes and natural supplements—you might be able to find it in your own backyard.

Perimenopause
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Natural perimenopause relief isn’t just diet changes and natural supplements—you might be able to find it in your own backyard.

Perimenopause is a natural transition period that can come with uncomfortable symptoms—some that even interfere with everyday life. There are a variety of perimenopause treatment methods, from hormone replacement therapy to over-the-counter medication. What about natural perimenopause relief?

Natural perimenopause relief, specifically connecting with nature, can help ease perimenopause symptoms and promote overall health and well-being. Here are nine ways engaging with nature can provide natural perimenopause relief and strategies for getting outside. 

What are perimenopause symptoms?  

First: what exactly are the perimenopause symptoms that you can alleviate with natural perimenopause relief?

Perimenopause is a natural stage of hormonal transition that women experience as they age. During this phase, fluctuations in gonadotropins (LH, FSH) and sex hormones (estrogen, progesterone) occur from the declining ovarian reserve of eggs. These hormonal changes can lead to a variety of physical, mental, and emotional symptoms in women that correlate with changes in hormonal balance.  

Symptoms of perimenopause include:  

9 ways nature can provide natural perimenopause relief

Recent research increasingly supports the various health benefits of engaging with nature. These benefits directly align with several of the symptoms associated with perimenopause and could potentially alleviate the discomfort with the menopausal transition. 

Outdoor activities not only promote physical activity and overall well-being, but also expose individuals to volatile organic compounds (VOCs), which researchers have suggested have significant health impacts. Here are nine ways engaging with nature can boost overall health and provide natural perimenopause relief.

1. Improved memory and cognition  

Research suggests that inhaling forest volatile organic compounds (VOCs) like monoterpenes, limonene (citrusy aroma), and pinene (pine aroma) can enhance brain function by reducing mental fatigue, promoting relaxation, improving cognitive performance, and improving mood.  

2. Improved concentration  

One of the reasons that Cornell Health Clinicians prescribe nature (Nature Rx) is because of its ability to improve cognitive ability, specifically from boosting the ability to concentrate from increases in attention span.  

Research has also shown that exposure to nature can help improve performance in memory, cognitive-flexibility, and attention-control tasks.

3. Reduced inflammation  

Research has also supported that inhalation of volatile organic compounds (VOCs) can lead to beneficial antioxidant and anti-inflammatory effects.  

VOCs influence the immune response of the body. Limonene and pinene have been shown to inhibit the production of cytokines and prostaglandins, which are inflammatory molecules. By inhibiting these molecules, they aid in the interruption of inflammatory responses in the body.  

4. Stress reduction  

Spending time in nature has been shown to reduce feelings of and physiological responses to stress. 

Additionally, multiple research studies in the National Library of Medicine have concluded that engagement in nature, and even just exposure to scenes of nature, can evoke states of decreased stress and lead to increased positive affect.

5. Reduced risk for chronic disease  

Long-term stress has often been associated with increased risk for chronic disease, so it is no surprise that spending time outside and engaging with nature has also aligned with reduced risk for chronic disease.  

Research indicates that the physiological relaxation from the reduction in stress hormones that comes from spending time in nature can lead to beneficial effects on overall stress-related health outcomes. This includes short-term improvements in cardiovascular parameters and decreased glucose levels.  

This is particularly impactful because 40% of the population has two or more chronic conditions such as hypertension, diabetes, and mood disorders. 

Women with chronic conditions before perimenopause tend to have an exacerbation of symptoms of their condition with the hormone fluctuations.  

Engaging with nature can be beneficial in preventing these chronic diseases, but also aid in alleviating symptoms from the positive systemic benefits it offers.  

6. Improved sleep 

VOCs also reduce locomotor activity, which increases muscle relaxation, aiding in sleep improvement from reduced pain and anxiety. 

Additionally, the VOCs once absorbed through inhalation exert effects throughout the entire body, including the nervous system, improving sleep quality as a result 

7. Increased physical activity  

Research has shown that sedentary behaviors are linked to many negative health outcomes, including increased risk for all causes of death and cardiovascular disease. Menopause, characterized by declining estrogen levels, is itself a risk factor for cardiovascular disease. 

However, research on green exercise indicates that people are more likely to engage in physical activities like running, hiking, and biking in natural environments, like green spaces, for longer time periods.  

A systematic reviews of research comparing natural outdoor settings with non-green outdoor or indoor settings suggests that green spaces promote higher energy levels and less feelings of anxiety, anger, fatigue, and sadness. Outdoor green exercise is associated with promoting more feelings of calmness, and tranquility, especially with female participants in the studies.  

8. Improved mental health   

Research supports that contact with nature has been associated with positive mental health benefits, including increases in happiness, well-being and positive affect. Nature can even lead to more positive social interactions and an increased sense of meaning and purpose in life. 

In another study, researchers found that kids growing up spending time outside and near green spaces have a 55% lower risk of mental health disorders in adulthood. Even children in urban areas who are surrounded by green spaces have a reduced risk. 

9. Increased happiness  

A research study conducted in the UK with over 20,000 participants revealed that happiness levels are higher in natural environments. This research contributes to the growing bodies of evidence supporting the connection between nature and wellbeing.  

Furthermore, vitamin D deficiency (either from dietary or lifestyle habits) is linked to depression and other mental health conditions. One study on vitamin D and mood disorders in women found that vitamin D may be an important nutrient for women’s physical and mental wellbeing. 

While you can get vitamin D in your diet, exposure to sunlight accounts for over 90% of the vitamin D requirement for most individuals.  

What if it’s not easy for me to get outside?  

For some people, accessing outdoor environments isn’t always easy due to allergies, pollutants, wildfires, weather conditions, or geographic location. If this applies to you, don’t worry! While being physically present in nature offers the most benefits, the American Psychological Association (APA) has provided evidence that suggests that even viewing images and videos of nature can provide health benefits.  

For example, one study found that both direct and indirect exposure to nature can produce cognitive, affective, and psycho-physiological benefits following stress and attention fatigue. 

Another study compared outcomes among individuals who walked in natural or urban settings with those who watched videos of these environments while walking. They observed that exposure to nature—either in person or through video—resulted in increases in attention, positive emotions, and problem-solving abilities.  

Furthermore, another study found that virtual reality can be an alternative for people who are unable to get outdoors.  

Ideas for getting outside for natural perimenopause relief

There are tons of ways to get outside and engage with nature if you’re looking for natural perimenopause relief. Here are a some suggestions: 

  • Plan a picnic  
  • Eat outside  
  • Rent a kayak, canoe, or paddle board 
  • Try a new hiking trail  
  • Look out the window for five minutes  
  • Take a walk during a lunch break  
  • Go for a bike ride  
  • Take a pet for a walk or join them as they go outside  
  • Read your favorite book outside  
  • Paint kindness rocks and place them around your neighborhood  
  • Start a garden in your yard or patio  
  • Go bird watching  
  • Throw around a frisbee or football  
  • Join a recreation department sport team  
  • Join a work telephone call or call a family member outside on a walk  

Natural perimenopause relief through nature: the bottom line

Perimenopause symptoms can be frustrating and disrupt daily life. Global research and healthcare experts highlight the profound health benefits from connecting with nature. Spending time outdoors could alleviate perimenopause symptoms such as mood swings, inflammation, pain, low energy, and difficulties with memory and concentration. The benefits from being outdoors not only provide immediate natural perimenopause relief but also support long-term health and wellbeing.   

With Oova you can gain insights into hormone fluctuations related to your perimenopause symptoms. Track the effectiveness of various interventions, including activities like spending time in nature, with the perimenopause hormone kit. 

About the author

Madeleine Willett
Madeleine Willett is an honors nursing student at the University of Connecticut, set to graduate with a Bachelor of Science in Nursing in 2026. She actively contributes to research initiatives and is currently exploring her interests in women’s sexual and reproductive health, eager to make a positive impact in these critical areas.

Sources

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https://www.oova.life/blog/progesterone-supplementation-guide
Can I take progesterone if I'm breastfeeding?
Yes, progesterone is generally safe while breastfeeding and doesn't significantly affect milk supply. However, always discuss with your healthcare provider before starting any hormone supplementation while nursing.
https://www.oova.life/blog/progesterone-supplementation-guide
Is it safe to take progesterone throughout pregnancy?
Yes, when prescribed by your healthcare provider. Progesterone supplementation in early pregnancy is safe and can reduce miscarriage risk in women with low progesterone or a history of pregnancy loss. Most providers continue supplementation through the first trimester (weeks 10-12) when the placenta takes over.
https://www.oova.life/blog/progesterone-supplementation-guide
Can progesterone supplementation cause weight gain?
Progesterone can cause temporary water retention and bloating, which may show up as a few pounds on the scale, but it doesn't cause true fat weight gain. Most women don't experience significant weight changes from progesterone supplementation.
https://www.oova.life/blog/progesterone-supplementation-guide
Can I switch from pills to suppositories or vice versa?
Yes, but only under your doctor's guidance. The dosing and timing may need adjustment when switching between forms since they're absorbed differently. Never switch on your own, especially if you're pregnant or undergoing fertility treatment.
https://www.oova.life/blog/progesterone-supplementation-guide
Will progesterone supplementation delay my period?
Yes, progesterone keeps the uterine lining intact, so if you're not pregnant and continue taking progesterone, your period will be delayed. Once you stop taking it, your period should start within 2-10 days. If you are pregnant, progesterone helps maintain the pregnancy and you won't get a period.
https://www.oova.life/blog/progesterone-supplementation-guide
Should I take progesterone pills orally or vaginally?
For fertility and pregnancy support, vaginal progesterone is usually preferred because it delivers higher concentrations directly to the uterus. For perimenopause or general hormone balance, oral progesterone often works well and is more convenient. Your doctor will recommend the best route based on your specific needs.
https://www.oova.life/blog/progesterone-supplementation-guide
When should I start taking progesterone after ovulation?
Typically, progesterone supplementation for luteal phase support starts 2-3 days after ovulation (confirmed by LH surge or temperature rise). Your doctor will give you specific timing based on your protocol. Some women start immediately after a positive ovulation test.
https://www.oova.life/blog/progesterone-supplementation-guide
What's better: progesterone cream or pills?
Pills (oral micronized progesterone) are generally more effective and reliable than creams because absorption from creams is inconsistent. For medical conditions like fertility issues, low progesterone, or HRT, prescription pills or suppositories are strongly recommended over over-the-counter creams.
https://www.oova.life/blog/low-vs-high-progesterone-symptoms
How can I tell if I have low or high progesterone?
The only definitive way to know is through hormone testing via blood tests or at-home urine tests that measure progesterone metabolites. However, symptom patterns can provide clues: anxiety and irregular periods suggest low progesterone, while bloating and extreme fatigue suggest high progesterone.
https://www.oova.life/blog/low-vs-high-progesterone-symptoms
When during my cycle should I test progesterone levels?
Test progesterone levels during the luteal phase, typically 7 days after ovulation or around day 21 of a 28-day cycle. This is when progesterone should be at its peak, making it easier to identify if levels are too low or too high.
https://www.oova.life/blog/low-vs-high-progesterone-symptoms
What are the main differences between low and high progesterone symptoms?
Low progesterone typically causes irregular or heavy periods, anxiety, hot flashes, and sleep issues. High progesterone causes bloating, fatigue, intense breast tenderness, and depression-like mood changes. Low progesterone symptoms persist throughout your cycle, while high progesterone symptoms are most intense during the luteal phase.
https://www.oova.life/blog/low-vs-high-progesterone-symptoms
Can you have symptoms of both low and high progesterone?
Some symptoms like breast tenderness and mood changes can occur with both low and high progesterone, making it confusing. However, the timing, intensity, and accompanying symptoms differ. Hormone testing is the best way to determine which imbalance you're experiencing.
https://www.oova.life/blog/10-dpo
Can stress affect 10 DPO symptoms?
Yes, stress can worsen or mimic 10 DPO symptoms. Stress increases cortisol, which can cause cramping, fatigue, and mood changes similar to both PMS and early pregnancy. During the two-week wait, try stress-reduction techniques like gentle exercise, meditation, or spending time with loved ones.
https://www.oova.life/blog/10-dpo
Is it better to test at 10 DPO or wait?
It's better to wait until 12–14 DPO for more accurate results. Testing at 10 DPO often leads to false negatives because hCG levels may still be too low. If you absolutely can't wait, use a sensitive early detection test with first morning urine, and be prepared to retest in 2–3 days if negative.
https://www.oova.life/blog/10-dpo
What does implantation bleeding look like at 10 DPO?
Implantation bleeding at 10 DPO is typically light pink or brown, much lighter than a period, and lasts 1–2 days. It's often just spotting when you wipe or a few drops on a panty liner. However, only 15–20% of pregnant women experience implantation bleeding—most don't have any bleeding at all.
https://www.oova.life/blog/10-dpo
Why am I cramping at 10 DPO?
Cramping at 10 DPO can be caused by elevated progesterone (whether you're pregnant or not), implantation (if you're pregnant), or premenstrual cramping. Unfortunately, cramping alone can't tell you if you're pregnant since progesterone causes similar symptoms in both scenarios.
https://www.oova.life/blog/10-dpo
What are the chances of a BFP at 10 DPO?
If you're pregnant, you have about a 50–60% chance of getting a positive test at 10 DPO. This means there's a 40–50% chance of a false negative even if you conceived. Chances improve significantly by 12–14 DPO.
https://www.oova.life/blog/10-dpo
What DPO is most accurate for pregnancy testing?
14 DPO (the day of your missed period) is the most accurate time to test, with 99% accuracy. 12 DPO offers 80–90% accuracy. 10 DPO has only 50–60% accuracy. For best results, wait as long as you can—ideally until 12–14 DPO.
https://www.oova.life/blog/10-dpo
Is 10 DPO too early to test?
10 DPO is considered early for pregnancy testing. While some women get positives at 10 DPO, accuracy is only 50–60% if you're pregnant. For best results, wait until 12 DPO (80–90% accuracy) or 14 DPO/missed period (99% accuracy).
https://www.oova.life/blog/10-dpo
Can you have implantation at 10 DPO?
Yes, implantation can still occur at 10 DPO, though 84% of women have already implanted by this point. Late implantation at 10–12 DPO is normal. If implantation happens at 10 DPO, you won't get a positive pregnancy test for another 2–3 days.
https://www.oova.life/blog/10-dpo
What does a negative test at 10 DPO mean?
A negative test at 10 DPO does not mean you're not pregnant. It's very common to get negatives at 10 DPO even if you conceived. Your hCG levels may still be too low, or implantation may have occurred later. Wait until 12–14 DPO to retest for more accurate results.
https://www.oova.life/blog/10-dpo
Can you get a positive pregnancy test at 10 DPO?
Yes, but only about 50–60% of pregnant women will get a positive at 10 DPO. The other 40–50% have hCG levels that are still too low to detect. If you test negative at 10 DPO, wait 2–3 days and test again.
https://www.oova.life/blog/high-progesterone-symptoms
Can high progesterone cause weight gain?
Yes, elevated progesterone can cause temporary weight gain through water retention and bloating. This is a normal part of the luteal phase and early pregnancy.
https://www.oova.life/blog/how-to-increase-estrogen
Does stress affect estrogen levels?
Yes, chronic stress elevates cortisol, which can suppress estrogen production and disrupt hormonal balance. Stress reduction through meditation, yoga, adequate sleep, and self-care practices helps maintain optimal estrogen levels.
https://www.oova.life/blog/how-to-increase-estrogen
When should I consider medical treatment for low estrogen?
Consider medical intervention if natural methods don't improve symptoms after 3 months, if symptoms severely impact quality of life, if you're experiencing early menopause (before 40), or if you have fertility concerns. Hormone replacement therapy may be appropriate in these cases.
https://www.oova.life/blog/how-to-increase-estrogen
What are the signs that my estrogen is increasing?
Signs of rising estrogen include more regular menstrual cycles, reduced hot flashes, improved vaginal lubrication, better mood stability, increased energy, and improved skin elasticity. You may also notice reduced symptoms that originally indicated low estrogen.
https://www.oova.life/blog/how-to-increase-estrogen
Can exercise increase estrogen levels?
Yes, moderate exercise stimulates estrogen release and helps maintain hormonal balance. Aim for 150 minutes of moderate cardio weekly plus strength training twice per week. However, excessive exercise can actually lower estrogen, so balance is key.
https://www.oova.life/blog/how-to-increase-estrogen
How long does it take to increase estrogen naturally?
With consistent dietary and lifestyle changes, you may notice improvements in symptoms within 4-8 weeks. However, significant hormonal changes typically take 2-3 months. Tracking your cycle and symptoms can help you monitor progress.
https://www.oova.life/blog/how-to-increase-estrogen
What foods increase estrogen levels naturally?
Foods high in phytoestrogens can help increase estrogen naturally. The best options include flax seeds (high in lignans), soy products (tofu, tempeh, edamame), lentils, chickpeas, whole grains (oats, quinoa, brown rice), and garlic. These plant compounds mimic estrogen's effects in the body.
https://www.oova.life/blog/perimenopause
What helps relieve hot flashes quickly?
Cool environments, layered clothing, herbal teas, and medical treatments like gabapentin or HRT may help—depending on severity. Lifestyle changes like reducing caffeine and alcohol can also provide relief.
https://www.oova.life/blog/perimenopause
Are there tests to confirm perimenopause?
Yes. Tests measuring estradiol, LH, and FSH levels can indicate hormonal shifts—but diagnosis is often symptom-based since hormone levels fluctuate widely during perimenopause.
https://www.oova.life/blog/perimenopause
How do I know it's perimenopause and not something else?
A doctor may recommend hormone testing (like LH, E3G, and PdG) and track symptom timing. Diagnosis is often based on symptoms combined with age and menstrual pattern changes.
https://www.oova.life/blog/perimenopause
What's the earliest age perimenopause can start?
Some women begin experiencing symptoms as early as their mid-30s, though perimenopause typically starts between ages 38-45.
https://www.oova.life/blog/perimenopause
Does perimenopause affect mental clarity?
Yes. Brain fog and difficulty concentrating are common during hormone fluctuations in perimenopause.
https://www.oova.life/blog/TBD-10-symptoms-and-how-to-get-relief
What happens after the last sign of perimenopause?
After your final period, you enter postmenopause. You'll need 12 consecutive months without a period to confirm menopause. Many symptoms gradually improve, though some like vaginal dryness may persist without treatment.
https://www.oova.life/blog/TBD-10-symptoms-and-how-to-get-relief
When do perimenopause symptoms finally stop?
Some symptoms like brain fog improve after menopause, while others like hot flashes may continue for up to 10 years post-menopause. Vaginal symptoms often persist or worsen without treatment. Each person's timeline is different.
https://www.oova.life/blog/high-progesterone-symptoms
Is high progesterone a sign of pregnancy?
Yes, high progesterone is one of the earliest indicators of pregnancy. Progesterone levels rise significantly after conception to support the developing embryo and reach their peak during the third trimester.
https://www.oova.life/blog/TBD-10-symptoms-and-how-to-get-relief
Can you still get pregnant in late perimenopause?
Yes, you can still get pregnant during perimenopause as long as you're having periods, even if they're infrequent. Continue using birth control until you've gone 12 consecutive months without a period and have officially reached menopause.
https://www.oova.life/blog/TBD-10-symptoms-and-how-to-get-relief
Do symptoms get worse before perimenopause ends?
Yes, most perimenopause symptoms intensify in the final 1-2 years before menopause. Hot flashes peak around your final period, vaginal symptoms worsen, and mood changes increase. However, brain fog typically improves in late perimenopause.
https://www.oova.life/blog/TBD-10-symptoms-and-how-to-get-relief
How long does late perimenopause last?
Late perimenopause typically lasts 1-3 years before your final period. However, the exact duration varies significantly from person to person. You've reached menopause after 12 consecutive months without a period.
https://www.oova.life/blog/high-progesterone-symptoms
What are the symptoms of high progesterone?
High progesterone symptoms include fatigue, bloating, breast tenderness, weight gain, anxiety, depression, headaches, and food cravings. During pregnancy, you may also experience increased nipple sensitivity and muscle aches.
https://www.oova.life/blog/TBD-10-symptoms-and-how-to-get-relief
What are the first signs that perimenopause is ending?
The earliest signs include longer gaps between periods (60+ days), intensifying hot flashes that peak around your final period, and worsening vaginal dryness. These symptoms typically increase in late perimenopause before you reach official menopause.
https://www.oova.life/blog/high-progesterone-symptoms
When should I be concerned about high progesterone?
Consult a healthcare provider if you experience high progesterone symptoms outside your luteal phase when not pregnant, or if symptoms include severe pelvic pain, abnormal vaginal bleeding, or rapid weight gain while on hormone therapy.
https://www.oova.life/blog/high-progesterone-symptoms
How do you test progesterone levels?
Progesterone can be measured through blood tests at your doctor's office or at-home urine tests that measure PdG (a progesterone metabolite). Testing is typically done during the luteal phase, about 7 days after ovulation.

About the Oova Blog:
‍Our content is developed with a commitment to high editorial standards and reliability. We prioritize referencing reputable sources and sharing where our insights come from. The Oova Blog is intended for informational purposes only and is never a substitute for professional medical advice. Always consult a healthcare provider before making any health decisions.

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