When Perimenopause and Teen Hormones Collide Under One Roof
- Brainz Magazine
- Apr 8
- 3 min read
Written by Gemma Ogston, Chef, Author, and Wellness Advocate
Gemma Ogston is a chef, author, and wellness advocate passionate about nourishing food, mental health, and community. Founder of Mama Shrooms and Gem’s Community Kitchen, she blends plant-based recipes, recovery, and self-care into everything she creates.
By the time we hit our mid-40s, most of us are expecting some kind of shift maybe a few grey hairs, the odd mood swing, or feeling a bit more tired than usual. But what so many of us don’t expect is to be deep in our own hormonal chaos while parenting teenagers going through theirs. Welcome to the ultimate emotional echo chamber: perimenopause meets puberty.
We’re seeing it more and more: women around 45–50 navigating skin changes, weight gain, exhaustion, mood swings, loss of confidence, and a general sense of “who even am I anymore?” And right beside us? Teens are grappling with their own identity, self-image, friendship dramas, and the pressures of social media. It’s not just messy; it’s intense.
The mirror effect
It’s wild how much we’re mirroring each other. Our teens are breaking out; we’re breaking down. They’re questioning where they fit in, and so are we in friendships, in work, and even in our own families. Rage, tears, disconnection it all feels so familiar, so raw.
We want to be the strong one, the guide, the safe space but some days we’re just holding it together ourselves. And that’s the part no one really talks about. But maybe we should.
So, what helps?
Besides the honest chats and the duvet days, here are a few tangible things that can ease the ride for you and your teen:
Top 10 foods to balance hormones (for you and them)
Oats: Packed with B-vitamins to support mood and energy
Avocados: Healthy fats for skin and hormone health
Leafy greens: Magnesium-rich and help calm the nervous system
Sweet potatoes: Great for steady energy
Pumpkin seeds: Zinc and magnesium boost hormone balance
Berries: Antioxidants for skin and brain
Salmon: Omega-3s for mood, focus, and inflammation
Lentils: Plant protein and iron for energy
Eggs: Full of choline, which supports brain health
Natural yogurt or kefir: For gut and skin health
Supplements & functional mushrooms that actually help
Lion’s Mane: Supports focus, memory and helps with that foggy “why did I walk into this room?” feeling
Cordyceps: great for energy crashes (yes, including the 3 pm slump)
Reishi: Calming and balancing; helps with sleep and anxiety
Tremella: the ultimate beauty mushroom for skin hydration and glow
Magnesium (especially glycinate or citrate): Helps with mood, sleep, and cramps
Vitamin D & Omega-3s: essential for both mood and hormones
For partners & dads: How to show up without trying to fix it
Listen without solutions. Just hearing her is enough.
Picks up the slack without being asked. Notice, then act.
Encourage rest. And protect her space to do it.
Support healthy habits. Join her for a walk, cook a hormone-loving meal, or try those mushrooms together.
Be patient. She’s not crazy. Her body is working overtime.
This isn’t just a phase. It’s a whole identity shift for you, for them, and sometimes for your whole family. But it doesn’t have to be something we white-knuckle through in silence. Talk about it. Share the rage, the laughs, the confusion. And remember, it is possible to support each other, even in the mess.
Because while we might be riding different waves, we’re in the same storm. And that’s powerful.
Read more from Gemma Ogston
Gemma Ogston, Chef, Author, and Wellness Advocate
Gemma Ogston is a chef, author, and founder of Mama Shrooms, a wellness brand focused on women’s health and recovery. A former addiction counsellor, she’s now a recipe developer, community advocate, and bestselling author of The Self-Care Cookbook and The Healing Cookbook. Gemma regularly appears on BBC and ITV, works with brands like Soho House and Witch, and leads local projects promoting affordable, nourishing food. She’s also an ambassador for Young Minds UK and FareShare.
