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Writer's pictureLouise Howard

Essential Oils for Perimenopause: How to Support Your Wellbeing Naturally



Personally I know how navigating perimenopause can feel like an emotional and physical rollercoaster, but essential oils offer a natural, supportive way to balance your body and mind. These potent plant extracts can help address many symptoms associated with perimenopause, from mood swings to hot flashes and fatigue. In this guide, we’ll explore some of the best essential oils for perimenopause and how to incorporate them into your daily routine to help ease the transition.


Understanding Perimenopause and Why Essential Oils Can Help

Perimenopause is the transitional phase leading up to menopause, typically beginning in a woman’s 40s. Hormone levels, especially estrogen and progesterone, start to fluctuate, causing symptoms like hot flashes, night sweats, mood changes, and trouble sleeping. Essential oils work by tapping into the body’s nervous and hormonal systems. They promote relaxation, improve mood, and, in some cases, mimic the body’s own hormones, making them a natural ally during this time.


Top Essential Oils for Perimenopause and Their Benefits

1. Clary Sage

  • Key Benefit: Hormonal balance

  • Clary sage is celebrated for its hormone-regulating properties and is particularly helpful for reducing hot flashes and mood swings. It also promotes relaxation, helping to ease tension and improve sleep quality.

  • How to Use: Add a few drops to a diffuser or dilute with a carrier oil for a calming abdominal massage. You can also inhale it directly for immediate calming effects.


2. Lavender

  • Key Benefit: Reduces anxiety and promotes restful sleep

  • Lavender is a versatile essential oil, well-known for its calming effects. It’s ideal for those experiencing anxiety, irritability, or trouble sleeping during perimenopause.

  • How to Use: Add a few drops to your pillow at night, or enjoy a relaxing lavender bath by mixing it with Epsom salts.


3. Peppermint

  • Key Benefit: Cooling relief for hot flashes

  • The cooling properties of peppermint can provide relief during a hot flash or night sweats. It helps cool the skin and provides a refreshing burst of energy.

  • How to Use: Dilute peppermint essential oil in a carrier oil and apply it to the back of your neck during a hot flash. Alternatively, inhale directly from the bottle for quick relief.


4. Geranium

  • Key Benefit: Hormonal and emotional support

  • Known for its balancing effect on the hormones, geranium helps reduce mood swings and feelings of stress, bringing a sense of balance. It’s also beneficial for skin health, which can be affected by hormonal changes.

  • How to Use: Blend a few drops with a carrier oil and use it as a body moisturiser, or diffuse it to create a calming, supportive atmosphere.


5. Roman Chamomile

  • Key Benefit: Calming and anti-inflammatory

  • Roman chamomile is soothing and helps reduce anxiety and stress. Its anti-inflammatory properties make it a great choice for overall relaxation.

  • How to Use: Add to a warm bath or use in a diffuser during your evening wind-down routine.


6. Ylang Ylang

  • Key Benefit: Eases stress and promotes relaxation

  • Ylang ylang has a sweet, floral aroma that promotes feelings of joy and relaxation. It’s particularly useful for relieving stress and enhancing mood.

  • How to Use: Add a few drops to a diffuser or blend with a carrier oil for a relaxing massage oil.


Simple Ways to Use Essential Oils for Perimenopause Relief

1. Aromatherapy Inhalation

  • The quickest way to experience the effects of essential oils is by inhaling them. Add a few drops to a tissue or inhale directly from the bottle whenever you need instant relief from stress, anxiety, or hot flashes. For a more prolonged experience, use a personal inhaler that you can carry with you.


2. Diffusion

  • Using a diffuser allows essential oils to disperse throughout a room, creating a calming and supportive atmosphere. This method is particularly useful for oils like clary sage, lavender, and ylang ylang, which are beneficial for mood regulation and relaxation.


3. Topical Application

  • Essential oils can be applied directly to the skin but should be diluted in a carrier oil, such as coconut or jojoba oil. This method is ideal for oils like peppermint, which can be applied to the back of the neck or wrists for immediate cooling relief, or geranium, which can be massaged into the skin for hormonal balance.


4. Bath Ritual

  • Adding essential oils to a warm bath is a wonderful way to unwind and nourish your body. Combine a few drops of your preferred oil with a carrier oil or mix it with Epsom salts before adding it to the bath. This method is great for oils like Roman chamomile and lavender to promote relaxation and ease physical tension.


5. Massage

  • Massage can enhance the absorption of essential oils into the skin, amplifying their effects. Combine 3-5 drops of your chosen oil with a tablespoon of carrier oil for an uplifting or relaxing massage. Focus on the abdomen, lower back, or areas where you hold tension.


Sample Essential Oil Blends for Perimenopause


Cooling Blend for Hot Flashes

  • 2 drops peppermint

  • 2 drops clary sage

  • 1 drop lavender


    Mix with a tablespoon of carrier oil and apply to the back of your neck or wrists.


Brain fog blend

  • 2 drops of peppermint

  • 2 drops basil

  • 1 drop lemon

  • 1 drop rosemary


Roll-On: Dilute in a carrier oil (such as jojoba or coconut) in a roller bottle to apply to wrists or temples as needed


Balancing Blend for Mood Swings

  • 2 drops geranium

  • 1 drop clary sage

  • 2 drops ylang ylang

  • 1 drop Roman chamomile


    Diffuse this blend or inhale directly for mood support.

Relaxing Blend for Better Sleep

  • 3 drops lavender

  • 2 drops Roman chamomile

  • 1 drop clary sage


    Add to your diffuser or blend with a carrier oil for a calming bedtime massage.


Creating an Essential Oil Ritual for Self-Care During Perimenopause

Consider adding essential oils into your daily self-care routine to help maintain balance and peace. Start your morning with a grounding inhalation of geranium or clary sage, take cooling peppermint with you for on-the-go relief, and end the day with a lavender and/or ylang ylang bath to relax and unwind. You could try taking a bath with our women's blend bath salts - CLICK HERE to find out more.


This ritual is a small but powerful way to honor yourself through the transitions of perimenopause. Remember, finding the right essential oils is about what feels best for you—don’t be afraid to experiment to find the combinations that bring you the most comfort.

With essential oils as allies, you can face perimenopause with confidence and grace. The path may be challenging, but these natural tools can provide a comforting, supportive foundation as you navigate each step

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