“This transition is not something to fear – it’s a profound recalibration of your body and identity.” – Zoe Bingley Pullin.

 

For too long, menopause has been clouded by stigma. Where once women were honoured as wise, powerful, and sensual, today they’re too often overlooked. At WelleCo, we’re here to change that.

 

In this personal and practical piece, WelleCo educator and nutritionist Zoe Bingley Pullin shares insights from her own transition, what she sees in clinic, and how she supports herself daily.

 

The 10 most common menopause symptoms – and how to ease them

 

Every woman’s experience is unique, but these are the symptoms Zoe sees most often in her Sydney clinical practice. Here’s how they tend to show up, what can help, and how the natural world can support a smoother transition.

 

1. Hot flushes

Why it happens:Fluctuating oestrogen confuses your internal thermostat, causing intense waves of heat.

“Hot flushes were one of the first signs I noticed. I started dressing in layers and cut back on caffeine – small things that made a huge difference.”

Zoe’s tips:

1. Dress in breathable layers

2. Avoid caffeine and alcohol

3. Try herbal supports like sage and black cohosh

 

2. Sleep disturbances

Why it happens:Hormone changes interfere with melatonin and your sleep-wake cycle.

“This was one of the first signs for me. As progesterone and oestrogen decline, melatonin and our body’s natural circadian rhythm are affected, making it harder to fall or stay asleep. Creating a calming evening routine can really help.”

Zoe’s tips:

1. Avoid screens and sugar before bed

2. Take magnesium

3. Establish a calming evening ritual

 

3. Anxiety

Why it happens: As oestrogen dips, serotonin and GABA – your calming brain chemicals – can drop too.

“I never expected the emotional turbulence — I suddenly felt overwhelmed for no clear reason. Supporting my nervous system made a big difference for me.”

Zoe’s tips:

1. Use breathwork and meditation

2. Stabilise blood sugar

3. Support your nervous system with adaptogens

 

4. Mood swings

Why it happens:Hormonal shifts affect your emotional regulation.

“Emotional highs and lows become more common as hormonal rhythms shift. Simply having an honest conversation with a friend or therapist can be extremely grounding.”

Zoe’s tips:

1. Daily movement (especially outdoors for some natural vitamin D)

2. Magnesium + B vitamins

3. Lean on your community

 

5. Night sweats

Why it happens:Much like hot flushes, night sweats are caused by hormonal temperature dysregulation and can interrupt your sleep.

“I had to rethink my whole sleep setup in a bid to support my adrenals – cool sheets, a fan on and calming herbal teas made a difference.”

Zoe’s tips:

1. Use breathable, moisture-wicking sleepwear

2. Lower your room temperature

3. Support adrenal function with nutrients like vitamin C, B vitamins, magnesium and zinc

 

6. Joint pain

Why it happens:Oestrogen can help fight inflammation, so when it drops, pain and stiffness can increase.

“This crept in for me with morning stiffness and aching knees. Regular, gentle movement became my best friend."

Zoe’s tips:

1. Anti-inflammatory diet

2. Add omega-3s

3. Gentle daily movement

 

7. Irregular periods

Why it happens:As ovulation becomes erratic, periods become unpredictable – heavier, lighter, closer together or months apart.

“One of the hallmark signs of perimenopause. Supporting hormone metabolism with fibre, B vitamins, and liver-supporting foods like leafy greens can help the transition feel less chaotic.”

Zoe’s tips:

1. Eat fibre-rich, liver-supportive foods (like leafy greens)

2. Take B vitamins

3. Track your cycle

 

8. Brain fog

Why it happens:Oestrogen is essential for cognitive clarity, focus and memory.

“I’d walk into a room and forget why. I thought I was losing my mind – it turns out, I was just adjusting to new hormone levels.”

Zoe’s tips:

1. Focus on nutrient-dense meals

2. Move your body every day

3. Try brain-boosting botanicals and mushrooms

 

9. Depression

Why it happens:Hormonal shifts can affect mood-regulating neurotransmitters like serotonin and dopamine, which may lead to feelings of flatness or sadness.

“At times, I felt flat and disconnected. Sunshine, omega-3s, social connection and professional support are key here.”

Zoe’s tips:

1. Soak up natural sunlight

2. Stay socially connected

3. Take omega-3s

 

10. Decreased libido

Why it happens:Oestrogen and testosterone dip, and so can desire. Emotional stress and fatigue also play a role here.

“As hormones decline, so can sexual desire, but it’s not just physical – fatigue, stress and emotional shifts all play a part. Communication with your partner, sensual self-care and herbs can all support this.”

Zoe’s tips:

1. Communicate openly with your partner

2. Embrace your sensuality

3. Explore herbs like maca

 

From perimenopause to postmenopause: a sacred transition

 

Zoe’s experience of perimenopause

“Perimenopause often sneaks in quietly. For me, it started before I saw my IVF doctor to begin treatment again, I just didn’t realise it was perimenopause. It began with changes in mood, disrupted sleep, joint aches, and waves of anxiety, long before my periods changed. It felt like something was ‘off’, but I couldn’t quite pinpoint it. This is common because hormone levels don’t decline in a straight line; they rise and fall unpredictably, which can feel confusing.”

 

Zoe’s experience of menopause

“Eventually, cycles become irregular. You might go months without a period, then suddenly have one again. During this time, symptoms can intensify; hot flushes, night sweats, brain fog, and emotional changes all become more noticeable. Menopause is officially marked by 12 consecutive months without a period. But postmenopause, where oestrogen stays consistently low, is its own phase. Symptoms often ease, and with the right nourishment, it’s a time of renewal. I see this stage as an invitation to rebuild your strength, vitality, and sense of self.”

 

Hormonal support: WelleCo’s Elixirs

 

The PMS Elixir

For women in their cycling years (16-40s) and before the signs of perimenopause, this blend supports hormone balance, mood stability and healthy body stress recovery with:

Chasteberry (Vitex agnus-castus)

Magnesium

Iodine

Broccoli sprouts

Adaptogen ashwagandha

Zoe’s take: “The PMS Elixir supports women navigating the ups and downs of the menstrual cycle. With ingredients like chasteberry, magnesium and B6 to support healthy hormone and mood balance, and nervous system health, it’s ideal for those in their cycling years (16–40s).”

 

The Goddess Elixir

Formulated for the perimenopausal and menopausal transition, this restorative blend includes:

Omega complex from Sea buckthorn

Hops

Red Clover

Adaptogens Siberian ginseng and schisandra

B Vitamins

Zoe’s take:“The Goddess Elixir is designed for when perimenopausal changes start to appear. It contains adaptogens to support healthy stress response, herbs to reduce menopausal symptoms like hot flushes and night seats, and nutrients to relieve fatigue and support healthy mood balance. I often describe it as a daily ritual of nourishment for the hormonal shifts ahead.

 

Always read the label and follow the directions for use.