What You Need To Know About Perimenopause

Have you noticed changes in your mood, sleep, or metabolism but aren’t sure what’s going on? Maybe you feel like your emotions are all over the place, or you’re struggling with stubborn weight gain even though your diet hasn’t changed. If this sounds familiar, you might be in perimenopause.

Perimenopause is the transition leading up to menopause and can begin in the late 30s or early 40s. During this time, hormone levels fluctuate unpredictably, triggering symptoms that can range from mild to completely disruptive.

But here’s the thing: You don’t have to suffer through it.

By understanding what’s happening in your body and making small, practical lifestyle shifts, you can support your hormones, feel more like yourself again, and thrive during this transition.

Some women recognize the signs of perimenopause early, but many don’t realize until symptoms become disruptive. Because every woman’s experience is different, knowing the symptoms and listening to your body can help you identify when you’re in this transition—so you can take action and feel more in control.

In this post, we’ll cover:

1. What perimenopause is and how it affects your body.
2. The most common perimenopause symptoms.
3. 10 natural ways to manage perimenopause symptoms and feel better.

What Is Perimenopause?

So what exactly is perimenopause? Let’s break it down.

Perimenopause is the transition phase leading up to menopause, when your body starts shifting away from its reproductive years. This phase typically begins in your late 30s or early 40s and can last anywhere from 4 to 10 years, though every woman’s experience is different.

During this time, estrogen fluctuates unpredictably, while progesterone and testosterone gradually decline. Unlike postmenopause, when hormone levels stabilize at a lower baseline, perimenopause is marked by hormonal instability. These shifts—especially the erratic changes in estrogen—are the primary drivers of perimenopause symptoms, including mood swings, sleep disturbances, and changes in metabolism.

These hormonal changes don’t happen all at once. Perimenopause is just one part of a bigger hormonal transition. 

The 3 Stages of Menopause

Understanding where you are in the menopause journey can help you make sense of your symptoms. Here’s a quick breakdown:

1. Perimenopause (Typically late 30s – 40s)
Hormones fluctuate unpredictably, leading to perimenopause symptoms such as irregular periods, mood swings, and sleep disturbances. This phase can last 4 to 10 years and varies for each woman.

2. Menopause Transition (12 months with no period)
A woman is officially in menopause at the end of this phase, which is marked by 12 consecutive months without a period. Estrogen levels continue to decline, often worsening perimenopause symptoms like hot flashes, night sweats, and vaginal dryness. Other changes—such as slower metabolism and bone density loss—may also become more noticeable.

3. Postmenopause (Beyond menopause)
Once a woman has reached one full year without a period, she is considered postmenopausal. Hormone levels stabilize at a lower baseline, and while some perimenopause symptoms may fade, others—such as low energy, brain fog, or joint pain—can persist. Long-term health considerations—such as bone health, heart health, and cognitive function—become a priority due to low estrogen levels.

Since perimenopause can last nearly a decade, understanding these hormonal shifts is key to managing perimenopause symptoms effectively and preparing for the transition ahead. But how do these changes actually show up in daily life? 

Common Perimenopause Symptoms

Perimenopause can feel unpredictable—one day, you feel fine, and the next, you’re dealing with mood swings, night sweats, or brain fog. That’s because, during this phase, estrogen levels fluctuate unpredictably, while progesterone and testosterone steadily decline. These ups and downs cause a wide range of physical, mental, and emotional symptoms that affect every woman differently.

There are over 30 known perimenopause symptoms, but some are much more common than others. Below are the most frequently experienced symptoms, grouped by category:

1. Mood & Brain Symptoms

• Irritability, mood swings, and anxiety – Emotional shifts happen as estrogen and progesterone fluctuate.
• Brain fog, forgetfulness, and trouble concentrating – Hormonal changes impact memory and mental clarity.
• Increased sensitivity to stress – Everyday situations may feel overwhelming due to lowered stress resilience.

2. Energy & Metabolism Symptoms

• Unexplained fatigue – You feel exhausted even after a full night’s rest.
• Weight gain, especially around the belly – Changes in insulin sensitivity make it harder to manage weight.
• Increased cravings for sugar and carbs – Your body seeks quick energy as hormones shift.

3. Physical Symptoms

• Hot flashes & night sweats – Sudden waves of heat caused by estrogen fluctuations.
• Joint pain, bloating, and headaches – Lower estrogen can trigger inflammation and discomfort.
• Changes in digestion – Food sensitivities and bloating become more common.

4. Sleep Disruptions

• Waking up in the middle of the night – Many women experience sleep disturbances between 2-4 AM.
• Struggling to fall or stay asleep – Lower progesterone makes it harder to feel relaxed at bedtime.
• Feeling wired but exhausted – Your nervous system is overstimulated, making it hard to rest.

5. Reproductive & Sexual Health Symptoms

• Irregular periods – Cycles become unpredictable, sometimes shorter or heavier.
• Vaginal dryness & low libido – Decreased estrogen affects natural lubrication and sexual desire.
• Increased UTIs – Estrogen plays a role in urinary tract health, and lower levels increase infection risk.

While many women experience some of these common symptoms, no two menopause journeys are exactly alike. 

Why Do Symptoms Vary for Every Woman?

Perimenopause doesn’t follow a one-size-fits-all pattern. Some women barely notice symptoms, while others struggle with daily disruptions. The severity of symptoms often depends on:

• Hormonal Sensitivity – Some women are more sensitive to hormone fluctuations than others.
• Metabolic & Blood Sugar Health – High stress and insulin resistance can make symptoms worse.
• Lifestyle & Support – Nutrition, movement, and stress management can significantly reduce symptom severity.

While you can’t control every aspect of how perimenopause affects you, lifestyle choices can play a major role in how you experience this transition. 

10 Natural Ways to Manage Perimenopause Symptoms

Managing perimenopause symptoms doesn’t require an extreme overhaul. Small, consistent lifestyle shifts can make a big difference in how you feel by supporting hormone balance through nutrition, movement, stress management, and daily habits.

To help you get started, I’ve broken these 10 strategies into three essential parts:

1. Eat Healthier & Mindfully
2. Manage Your Stress & Move More
3. Enhance Your Connections, Sleep & Environment

These strategies align with six pillars of health—Eat, Move, Relax, Sleep, Connect, and Thrive—providing a holistic approach to perimenopause wellness. For a deeper dive into these pillars, check out my blog posts:

• Pillars of Health Part 1 (covers Eat, Move, and Relax)
• Pillars of Health Part 2 (covers Sleep and Connect)

Part 1: Eat Healthier & Mindfully

The first step to balancing your hormones naturally is through what you eat, how you eat, and when you eat. These foundational changes can help stabilize blood sugar, improve digestion, and support overall metabolic health.

Your diet and eating habits play a huge role in hormone regulation, metabolism, and overall well-being. Making small changes to what, when, and how you eat can stabilize blood sugar, reduce cravings, and improve energy levels.

1. Eat Whole, Nutrient-Dense Foods

Your body needs nutrient-dense foods to support hormone production and reduce inflammation. Processed foods, refined sugars, and inflammatory oils can worsen perimenopause symptoms by disrupting blood sugar and increasing stress hormones.

• Focus on vegetables, fruits, whole grains, lean proteins, and healthy fats.
• Avoid processed foods, added sugars, and refined carbs.
• Eat a savory, high-protein breakfast instead of cereals or pastries.
• If you snack, choose protein-rich options like nuts, nut butter, or hard-boiled eggs.

2. Stay Hydrated

Proper hydration is essential for hormone balance, digestion, and overall well-being. Dehydration can worsen hot flashes, fatigue, brain fog, and joint pain, making perimenopause symptoms feel more intense. Drinking enough water throughout the day helps support detoxification, circulation, and energy levels.

• Aim for 6 to 8 glasses of water per day.
• Add lemon, cucumber, or herbs for variety.
• Avoid milk/cream in coffee or tea if drinking early in the morning.
• Limit caffeine and sugary drinks, especially after 12 PM, to support better sleep.

3. Change When You Eat (Intermittent Fasting)

Intermittent fasting supports metabolic flexibility and hormone regulation by giving your body time to rest and reset. It can improve insulin sensitivity, reduce inflammation, and help with weight management—common challenges in perimenopause.

• Delay breakfast by an hour or eat dinner an hour earlier to start.
• Stop eating at least two hours before bedtime for better digestion and sleep.
• Wait to eat at least one hour after waking up to allow your body to reset.
• Slowly increase fasting periods to a 15-hour fasting window if it feels right for your body.

4. Eat Mindfully & Listen to Your Body

How you eat is just as important as what you eat. Mindful eating helps regulate digestion, balance blood sugar, and prevent overeating. By slowing down and paying attention to your body’s hunger and fullness cues, you can better support your metabolism and overall well-being.

• Take a moment before eating to appreciate your meal.
• Reduce distractions and eat slowly, chewing thoroughly.
• Drink water before reaching for a snack—you might just be thirsty.
• Serve smaller portions when distracted and pause before getting seconds.

Part 2: Manage Your Stress & Move More

Chronic stress and lack of movement can worsen perimenopause symptoms by raising cortisol, affecting sleep, and throwing off hormone balance. Supporting your nervous system, adrenals, and physical health is essential.

5. Move Your Body Regularly

Exercise is essential for balancing hormones, improving mood, and maintaining muscle mass, but too much intense exercise can increase cortisol and make symptoms worse. The goal is to move smarter, not harder.

• Walk for 20 minutes a few times a day throughout the day (morning, midday, evening).
• Turn everyday tasks into fun movement, like dancing while cooking.
• Incorporate strength training, balance work, and flexibility exercises.
• Schedule breaks to stretch, move, or take short walks throughout the day.

6. Reduce Stress & Prioritize Relaxation

Chronic stress raises cortisol, which can make perimenopause symptoms worse by disrupting blood sugar, sleep, and metabolism. Your adrenal glands also help produce hormones once your ovaries slow down, so supporting them is key.

• Take at least 5 minutes of stillness daily—mindful breathing or meditation.
• Practice gratitude journaling to shift your mindset.
• Engage in activities you enjoy like gardening, reading, or creative hobbies.
• Avoid over-scheduling—allow time for breaks and rest.

7. Practice Daily Self-Care

Many perimenopause symptoms—such as anxiety, mood swings, and poor sleep—are linked to an overstimulated nervous system. Calming your nervous system can improve hormone balance and overall resilience.

• Set aside at least 15 minutes daily for self-care—no screens, no guilt.
• Take baths, meditate, or journal to reset your nervous system.
• Prioritize self-compassion and positive self-talk.

Part 3: Enhance Your Connections, Sleep & Environment

Your social connections, sleep quality, and environment all impact how you experience perimenopause. Strengthening relationships, improving rest, and reducing toxin exposure can help your body adapt to hormonal shifts more smoothly.

8. Improve Sleep Quality

Hormonal shifts can disrupt melatonin production, making it harder to fall and stay asleep. Poor sleep worsens perimenopause symptoms by increasing stress hormones and blood sugar imbalances.

• Maintain a consistent sleep schedule (even on weekends).
• Limit screen time at least one hour before bed to support melatonin production.
• Create a cool, dark, and quiet sleep environment.
• Get 7 to 9 hours of sleep each night for optimal hormone balance.

9. Strengthen Meaningful Connections

Oxytocin, the connection hormone, helps counteract the effects of high cortisol and supports overall emotional well-being. Strong social bonds make perimenopause easier to navigate.

• Prioritize quality time with loved ones.
• Perform one small act of kindness daily for a loved one or a stranger.
• Join community groups or activities that bring you joy.
• Engage in honest, meaningful conversations to deepen relationships.

10. Reduce Toxins in Your Home & Environment

Many everyday products contain endocrine disruptors—chemicals that mimic or interfere with natural hormones. These toxins can make perimenopause symptoms worse by adding to your body’s overall hormone load.

• Use natural cleaning and beauty products (scan them with the Think Dirty app).
• Reduce plastics—use glass or stainless steel containers instead.
• Cook with stainless steel, cast iron (unseasoned), or glass—avoid Teflon.
• Improve air quality by opening windows daily and using an air purifier.

Final Thoughts: You Are Not Alone

Perimenopause isn’t just about managing symptoms—it’s an opportunity to reconnect with yourself and redefine how you care for your body and mind. By shifting your perspective, you can take control of this transition and approach it with strength and confidence. Here are three ways to start embracing this new phase:

1. Reframe perimenopause as the beginning of a powerful new stage in life—not something to fear.
2. Prioritize your health, well-being, and personal growth instead of simply pushing through discomfort.
3. Set boundaries, say no when needed, and put yourself first without guilt.

Even small, intentional changes can make a big difference. You don’t have to do everything at once—start with one or two shifts that feel right for you. Over time, these small steps will help you feel more balanced, in control, and aligned with your body’s needs.

Perimenopause is a major transition and every woman’s experience is unique. The key is to listen to your body, honor its needs, and create a path that feels right for you. This is your time to step into your power and thrive in this next chapter of life.

Download the Free Menopause Balance Checklist

You’ve learned 10 natural ways to manage perimenopause symptoms—now it’s time to put them into action!

My Menopause Balance Checklist is designed to help you track your progress and apply these strategies in a simple, practical way. If you’re ready to start making real changes, this tool will keep you focused, consistent, and empowered in your journey.

Download the free Menopause Balance Checklist here.

And if you’d like more tips and guidance, follow me on Instagram for daily support on navigating perimenopause with confidence.

You are not alone in this journey. Your body is powerful, and with the right support, you can thrive in this next chapter.

The content provided in this post is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this post.