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Free Resources

Would you like to have some holistic guidelines on hand to help you along your peri- and post-menopause journey?

We’ve got you covered. We’ve listened to some of your common stumbling blocks and have created some helpful (well, we hope you think they are!) guides and trackers.

They’re our gift to you. 💙

10 Steps

10 Simple Steps To A Healthier You

FREE e-guide sharing several key tips to help you on your way to healthier habits.

Sleep Hygiene Guide

Your Sleep Hygiene Guide

Sleep hygiene is the practice of implementing rituals to help you sleep. To make it simple, we’ve created a handy downloadable FREE e-guide for you to have at your fingertips.


33 Popular Foods That Contain Phytoestrogens

FREE e-guide sharing a list of foods containing Phytoestrogens to help minimise menopausal symptoms.

Sign-up to receive the 3 ways eBook

3 Ways To Support Your Body Through Menopause

FREE e-guide sharing 3 simple insights to help you support your body during your menopause.

H20 Water Tracker

H20 Water Tracker

Drink To Your Health with our FREE H20 water tracker. Water is essential to practically every bodily process. It also helps with many symptoms such as constipation, bloating, headaches, migraines, brain fog and concentration.

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Enter your details below to download our free guides;

  • 7 Wellness Pillars For Your Best Menopause
  • 3 Ways To Support Your Body Through Menopause
  • 33 Popular Foods That Contain Phytoestrogens
  • 10 Simple Steps To A Healthier You
  • Your Sleep Hygiene Guide
  • H20 Water Tracker


This is the time when menstruation is well and truly over, the ovaries have stopped producing high levels of sex hormones and for many ladies, perimenopause symptoms subside.

Estrogen has protective qualities and the diminished levels mean organs such as your brain, heart and bones become more vulnerable. It’s also a key lubricant so your lips may become drier, your joints less supple and your vagina might be drier. In addition, your thyroid, digestion, insulin, cortisol and weight may alter.

At this juncture, a woman might experience an increase in the signs of reduced estrogen but she should have a decrease of perimenopause symptoms. That said, some women will experience symptoms like hot flushes for years or even the rest of their lives.


Peri = ‘near’

Most females begin to experience the symptoms of perimenopause in their mid-forties. Your progesterone levels decline from your mid-30s but it’s generally from around 40 that the rest of your sex hormones begin to follow suit. 

Perimenopause is a different experience for every woman and some women may barely notice it. The first indicators are usually changes to the monthly cycle. This means that for some ladies, this can be accompanied by things like sore breasts, mood swings, weight gain around the belly, and fatigue as time goes on.

For those with symptoms it can be a challenging time physically, mentally and emotionally.

Importantly, perimenopause lasts – on average – four to 10 years. The transition is usually a gradual process and many women enter perimenopause without realising.