Perimenopause vs. Menopause: Understanding the Transition and Supporting Your Body Naturally
Did you know that perimenopause can begin as early as your late 30s—and last up to a decade before menopause officially starts?
If you’ve been feeling “off” lately—maybe your sleep is inconsistent, moods are shifting, or you just don’t feel like yourself—you’re not imagining it. Your body may be entering a powerful and natural transition.
At Kota Botanics™, we believe this chapter of womanhood deserves more awareness, more compassion, and more open conversation. It’s time to normalize this experience, not minimize it—and help you feel supported every step of the way.
🌸 What Is Perimenopause?
Perimenopause refers to the time leading up to menopause when your hormone levels—especially estrogen and progesterone—start fluctuating. This transition can begin in your late 30s or early 40s and typically lasts several years.
Common experiences during this phase include:
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Irregular or heavier periods
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Mood changes
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Sleep disturbances
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Hot flashes or night sweats
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Mental fog or forgetfulness
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Unexplained energy shifts
It’s a period of adjustment—not a problem to be fixed, but a natural evolution to navigate with care.
🌼 What Is Menopause?
Menopause begins when you’ve gone 12 consecutive months without a menstrual period. The average age in the U.S. is around 51. Once this milestone is reached, you officially move into a new phase—postmenopause.
Your body’s hormonal baseline shifts, and while some of the symptoms from perimenopause may continue, many women find greater emotional clarity and even a sense of renewal during this time.
6 Ways to Support Your Body Through Perimenopause and Menopause
There’s no one-size-fits-all solution, but embracing a holistic approach to wellness can help you feel more grounded, steady, and energized through these transitions.
Here are some natural, evidence-informed ways to support your body and mind:
🧘 1. Incorporate Adaptogenic and Plant-Based Supplements
Adaptogens and plant-based wellness products can help your body adapt to stress and find a new sense of balance during hormonal shifts. One gentle, effective approach is to explore cannabinoid or functional mushroom supplements.
✨ Kota Botanics™ BALANCE CBD Oil – A full-spectrum formula that supports emotional steadiness and a sense of daily calm. Many customers say it helps them feel more like themselves, especially during mood swings or emotional fluctuations.
✨ Kota Botanics™ BLISS CBD + CBG + CBN Gummies – A calming blend of cannabinoids designed to ease tension and promote mental relaxation—perfect for unwinding after a busy day or navigating sensory overwhelm.
✨ Plant People WonderDay Mushroom Gummies – With 10 functional mushrooms like reishi, lion’s mane, cordyceps, turkey tail, chaga, and maitake, these gummies support mood, clarity, and daily resilience. A great choice for natural stress support and overall well-being.
🏋️ 2. Prioritize Strength Training & Movement
As estrogen levels decline, bone density and muscle mass naturally decrease—which is why strength training becomes so essential. Lifting weights or incorporating resistance workouts can:
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Boost metabolism
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Preserve bone strength
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Improve mood and energy
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Help with sleep quality
Even moderate, consistent movement (like walking or yoga) can support both physical and emotional health.
🍳 3. Eat Enough Protein
Protein needs often increase during this stage of life. Prioritizing protein can support:
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Lean muscle maintenance
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Hormone production
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Skin elasticity
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Energy levels
Aim to include high-quality protein at each meal, such as eggs, legumes, nuts, seeds, tofu, or grass-fed meats.
🧂 4. Add in Magnesium
Many women don’t get enough magnesium, which plays a key role in:
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Muscle relaxation
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Restful sleep
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Nervous system support
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Mood stability
Consider magnesium-rich foods like leafy greens, pumpkin seeds, and avocado—or talk to your healthcare provider about a high-quality magnesium supplement.
🌿 5. Get A Restful Sleep
Sleep can become elusive right when your body needs it most. In fact, more than 60% of women in perimenopause and menopause report frequent sleep issues.
Prioritizing quality sleep can help:
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Stabilize mood
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Support hormone balance
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Boost energy and focus
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Reduce daily stress
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Strengthen your immune system
Creating a calming nighttime ritual and using gentle sleep support tools can make a meaningful difference in how you feel.
Kota Botanics™ DREAM CBD Gummies – A customer favorite for supporting deep, restful sleep without next-day grogginess. These gummies combine CBD with melatonin to gently guide your body into a relaxed nighttime rhythm.
🍷 6. Limit Alcohol Consumption
Alcohol can disrupt your hormone balance, lead to poor sleep, and increase feelings of anxiety or hot flashes. Drinking alcohol in excess can also interfere with nutrient absorption, contributing to fatigue and other symptoms associated with perimenopause and menopause.
Instead of alcohol, try non-alcoholic CBD beverages for a calming, relaxing experience, or non-alcoholic THC drinks for a gentle, buzzed feeling without the negative side effects. Both options can help promote relaxation and social enjoyment without the hormonal and sleep disruptions that alcohol often causes.
💬 Let’s End the Silence—Together
Perhaps the most important thing to know? There’s nothing shameful about going through perimenopause or menopause.
Still, far too many women report feeling isolated, confused, or dismissed—especially when they first start noticing changes.
But here’s the truth:
🗣️ It’s not shameful to talk about it.
💚 You’re not “too young” to start noticing changes.
✨ And you’re not alone.
At Kota Botanics™, we believe in talking about this transition openly and honoring it fully—with knowledge, grace, and the healing power of plants.
💚 You Deserve Holistic Support
Your body is evolving—and so should your self-care. Whether you’re looking for better sleep, emotional support, or more energy for your day, plant-based wellness can play a powerful role.
We’re here to guide you toward supportive products and personalized care that help you thrive—naturally.