Perimenopause, Gut Health & Mood: The Hormone-Neurodivergence Connection You Need to Know
Mental Health, Hormones & the Hidden Battle Within
When Your Gut’s a Mess, Your Mind’s a Maze, and No One Gets It—But You’re Not Alone.
Let’s be real—when you’re crying in the grocery store over the wrong brand of almond milk or snapping at your loved ones for breathing too loud, you might start to wonder: “Am I going crazy?” Spoiler alert: You’re not. But you might be perimenopausal, neurodivergent, or just dealing with a gut that’s been sending frantic S.O.S signals to your brain.
If you’ve been spiraling down the rabbit hole of Google searches like:
“Why do I feel anxious before my period?”
“Does perimenopause make you depressed?”
“Gut health and mental health connection”
“Is it anxiety or am I just neurospicy?”
…then sis, you’ve found the right blog.
As a Traditional Naturopath and Functional Diagnostic Nutrition® Practitioner who also happens to be a neurodivergent, faith-rooted woman in the perimenopausal trenches—I wrote this for you.
Let’s break down the mind-body madness and start putting the pieces together.
🔥 1. Not Just Hormones: When Perimenopause Feels Like a Mental Breakdown
You expected hot flashes and the occasional skipped period, but no one warned you about:
Sudden anxiety that hits like a freight train
Mood swings that rival your teenage years
Brain fog so thick you can’t remember your own phone number
Welcome to the mental health side of perimenopause. And no—it’s not “just estrogen.”
💥 The Big 5 Hormonal Players
Estrogen & Progesterone: Major players in mood regulation, memory, and sleep. When they crash, so does your emotional stability.
Thyroid Hormones (T3, T4): Subclinical hypothyroidism is common in perimenopause and worsens fatigue, low mood, and brain fog.
Testosterone: Yes, women make it! Low levels = lack of drive, confidence, and mental sharpness.
DHEA: This adrenal hormone helps regulate mood, energy, and stress. Low DHEA = burnout central.
Cortisol: Elevated or dysregulated cortisol contributes to anxiety, sleep disruption, and inflammation.
📊 Testing Makes the Invisible Visible:
Functional Blood Chemistry: A full thyroid panel (TSH, Free T3, Free T4, Reverse T3, TPO antibodies), plus cortisol, DHEA-sulfate, estradiol, testosterone, and SHBG
Hormone Testing Options:
DUTCH Plus – for a full picture of sex hormones, cortisol, metabolites, and circadian rhythm
DUTCH Complete – a solid option if sleep and stress aren’t as central
DUTCH Mapping – helpful for hormone-related cancers, estrogen dominance, and methylation issues
📝 Track it to Hack it:
Start using a symptom and cycle tracker or hormone health journal. Log:
Sleep quality
Mood patterns
Cycle changes
Triggers (food, stress, sensory overload)
This empowers you to walk into a practitioner’s office with data—not just “feelings.”
🧬 Is It Time for Hormone Therapy?
If symptoms are affecting your relationships, job, sleep, or sanity—consider exploring bioidentical hormone replenishment therapy (BHRT). You can discuss options with a functional MD, integrative gynecologist, or ND trained in BHRT.
💊 Not ready for prescription BHRT? Some over-the-counter, plant-based, professional-grade hormone support options include:
Raena Health Hormone Balance Cream – a clean, vegan-friendly topical with bioidentical progesterone
Quicksilver Scientific Nanoemulsified DHEA+ – vegan, non-GMO, kosher-friendly DHEA and pregnenolone blend
→ Start with 1 pump/day, monitor levels every 6–8 weeksFemGuard+Balance by Designs for Health – includes DIM, Vitex, and B6 (check for capsule source if strict vegan)
💡 Remember: Even over-the-counter hormones should be monitored through follow-up testing. More isn’t always better—balance is the goal. It’s always better to test, not guess, testing with a purpose, especially when it comes to your hormones.
🧠 2. Gut Check: Your Emotional Health Starts in Your Belly
Here’s the tea: About 90% of your serotonin (your happy hormone) is made in your gut—not your brain. That means if your gut is inflamed, leaky, or imbalanced, your mood takes the hit.
The gut-brain axis is a two-way communication superhighway. If your microbiome is out of balance, your neurotransmitters, inflammation levels, and mental clarity are too.
🌿 Natural Support for a Happy Belly & Balanced Brain
All recommendations are vegan-friendly and kosher-conscious:
🥬 Healing Leaky Gut:
🌸 Rebuild Your Microbiome:
Microbiome Labs MegaSporeBiotic – 1 capsule/day with food
Pendulum Akkermansia – 1 capsule/day (vegan, clinically researched for gut lining support)
🌾 Feed the Good Bugs (Prebiotics):
BiotaGen by Klaire Labs – 1 scoop/day
Green bananas, lentils, and Jerusalem artichoke 🥔
🧬 Calm Gut Inflammation & Boost Mood:
Liposomal Glutathione Complex (Quicksilver Scientific) – Take 1 tsp daily on an empty stomach.
Algae Omega (Nordic Naturals) – 1–2 softgels/day with food
💬 Reminder: Your gut is more than digestion—it’s your emotional and hormonal control center. These tips are a great start, but for personalized support, consider working with a qualified practitioner like myself. I’d love to help you get to the root and restore balance.
🧠💫 Fun Fact:
Neurodivergent women may feel the effects of perimenopause earlier and more intensely—not because they're more sensitive, but because their nervous systems are wired to process hormonal changes differently.
Research and clinical observations suggest that women with ADHD, autism, dyslexia, or sensory processing differences often experience heightened hormone sensitivity—meaning even small hormonal fluctuations can lead to big emotional or cognitive changes.
👉🏾 So if perimenopause feels like a whole personality shift or sensory rollercoaster, it’s not in your head—it’s in your hormone-to-brain circuitry. ⚡️
🌈 3. Neurodivergent & Navigating Perimenopause? You’re Not Broken. You’re Wired Differently—Beautifully.
Neurodivergence isn’t just about ADHD or autism—it includes dyslexia, dyscalculia, sensory sensitivity, emotional intensity, and being the person who feels everything deeply.
Now add hormone chaos to the mix? It’s like someone rearranged your brain wiring overnight—and forgot to give you the manual.
💥 Common struggles in this season:
Sound and light sensitivity (overstimulation)
Overthinking, racing thoughts, or shutdown
Emotional whiplash
Trouble reading or managing numbers (worsening dyslexia/dyscalculia)
Executive dysfunction and decision fatigue
Difficulty praying, meditating, or focusing spiritually
💖 Gentle Tools for a Beautifully Wired Brain:
Use visual routines, reminder systems, and body-doubling techniques to get things done
Set hard boundaries around sensory input (yes, you can wear noise-canceling headphones in the house)
Honor your need for quiet, anchoring habits like breath prayer, walking meditation, or Scripture art journaling
Nutrigenomic testing (like DNA Mind, DNA Hormones, and DNA Health) can uncover unique needs for neurotransmitter, detox, and methylation support
✨ Faith Note: You’re not a glitch—you’re a masterpiece. Perimenopause might feel like a storm, but it’s also a sacred refining season. God hasn’t forgotten you—He’s recalibrating you.
💫 Ready to Rise?
You’re not broken. You’re not “just hormonal.” You’re a powerful, complex, God-designed woman in transition. And you deserve real answers, not dismissive diagnoses.
🌿 Let’s uncover the root causes behind your symptoms and craft a wellness plan that honors your design, your values, and your vision for vibrant health.
👉🏾 Book Your Root-Cause Wellness Consultation
You’ve Googled enough. It’s time to get grounded, tested, and truly seen.
🥣Peace in a Bowl
With Gingered Quinoa, Stewed Fennel & Carrots, and a Lemony Green Olive Drizzle
🌿 Whole Food Plant-Based | 🌱 Vegan | 🧠 Neurodivergent-Friendly | 💚 Gut-Loving | 🧬 Hormone-Supportive
🌟 Why This Bowl Heals (Backed by Science + Sass):
🥕 Carrots: Rich in fiber and beta-carotene, help bind excess estrogen and sweep it out of the body—great for perimenopause.
🧄 Fennel: Naturally anti-spasmodic, reduces bloat, supports digestion, and contains phytoestrogens to ease hormone fluctuations.
🍋 Lemon + Olive: Healthy fats from olives support bile production (hello liver + estrogen detox), while lemon stimulates stomach acid—key for digestion!
🧠 Quinoa: A complete protein and gluten-free grain rich in magnesium and iron, essential for mood stability and energy.
🫚 Ginger: Reduces gut inflammation, supports motility, and calms nausea and anxiety.
🛒 Ingredients (Serves 2–3)
🍚 For the Gingered Quinoa Base:
1 cup quinoa, rinsed
2 cups filtered water
1 tbsp grated fresh ginger 🫚
½ tsp sea salt
🥕 For the Stewed Fennel & Carrots:
1 bulb fennel, thinly sliced (reserve fronds for garnish)
2–3 large carrots, peeled and chopped
1 clove garlic, minced 🧄
1 tbsp olive oil or veggie broth
1 tsp ground cumin
Splash of coconut aminos or tamari
1/3 cup filtered water
🍋 For the Green Olive Drizzle:
⅓ cup green olives (pitted)
Juice of ½ lemon 🍋
1 tbsp tahini
1 tbsp olive oil
1 tbsp water
½ tsp fresh dill or parsley
Pinch of black pepper
✨ Optional Toppings:
Microgreens 🌱
Fennel fronds
Hemp seeds
A spoonful of fermented kraut (gut bonus!) 🥬
🍽️ Instructions
1. Cook the Quinoa
In a saucepan, add quinoa, water, ginger, and salt.
Bring to a boil, then cover and simmer on low for 15 minutes. Fluff with a fork when done.
2. Sauté & Stew the Veggies
In a skillet, warm olive oil or broth. Add garlic, fennel, and carrots. Sauté for 5–7 minutes.
Stir in cumin, coconut aminos, and water. Cover and let simmer another 10 minutes until fork-tender.
3. Blend the Olive Drizzle
Combine olives, lemon juice, tahini, olive oil, water, dill/parsley, and pepper in a small blender or food processor. Blend until creamy. Add more water to thin if needed.
4. Assemble & Enjoy
Spoon quinoa into bowls. Top with stewed veggies. Drizzle generously with olive sauce.
Sprinkle with fennel fronds, hemp seeds, and a pop of kraut for extra gut goodness. 🌟
🧬 Nutritional Power Moves for This Topic:
🫚 Ginger – Soothes inflammation, supports digestion, and calms anxiety—great for gut and mood.
🥕 Carrots – Help detox excess estrogen and regulate blood sugar for balanced hormones and energy.
🧄 Fennel – Reduces bloating, supports digestion, and gently boosts estrogen with plant phytoestrogens.
🍋 Lemon – Stimulates stomach acid for better nutrient absorption and liver detox.
🫒 Olives/Oil – Rich in healthy fats that reduce inflammation and support hormone + brain function.
🌾 Quinoa – High in protein, magnesium, and iron—key for energy, mood, and hormone production.
🙏🏾 Faith-Fueled Tip:
“Let food be thy medicine” isn’t just trendy—it's a sacred principle. God designed these foods with purpose. Every bite is a chance to honor your temple. 💚
📚 References & Further Reading
🧠 1. Perimenopause & Mental Health
North American Menopause Society (NAMS)
Evidence-based info on hormone changes, mood, and perimenopause.
Harvard Health Publishing – Harvard Medical School
Articles on how menopause/perimenopause impacts mood and cognition.
🔗 https://www.health.harvard.edu/womens-health
British Menopause Society
Clinical guidance for HRT and mental health in midlife women.
🧬 2. Hormonal Testing (Bloodwork + DUTCH)
Precision Analytical (DUTCH Test Creators)
Explains hormone metabolites, adrenal patterns, and why testing matters.
Institute for Functional Medicine (IFM)
Overview of hormone dysregulation, testing, and root-cause approaches.
🌿 3. Gut-Brain Connection & Emotional Health
Johns Hopkins Medicine – The Brain-Gut Connection
Discusses how GI health affects anxiety, depression, and emotional regulation.
🔗 https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
Cleveland Clinic – Gut Microbiome and Mental Health
On microbiota, inflammation, and mood disorders.
🔗 https://health.clevelandclinic.org/how-your-gut-health-impacts-your-mental-health
🌾 4. Neurodivergence & Hormonal Sensitivity
ADDitude Magazine (Expert-backed ADHD and women’s health content)
Multiple articles on how ADHD interacts with perimenopause and hormones.
Autistica UK – Autism Research Charity
Research on how autistic individuals experience stress, hormonal changes, and burnout.
🔗 https://www.autistica.org.uk
Understood.org
Focused on dyslexia, dyscalculia, and neurodivergence through life stages.
🍋 5. Whole Food Nutrition & Hormone Balance
Dr. Aviva Romm, MD (Integrative Women’s Health Expert)
Functional herbalist/physician with deep content on gut-hormone-mental health.
NutritionFacts.org (Dr. Michael Greger, MD)
Evidence-based videos and articles on plant-based foods and hormone balance.
Blog Disclaimer
The health information on this blog is for general educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It should not be used as a substitute for professional medical advice. Always consult a qualified healthcare provider before making any health-related decisions.
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