Perimenopause serves as a significant transition in a woman’s life, marking the years leading up to menopause when hormonal changes can trigger a variety of physical and emotional symptoms. While typically occurring in the 40s, this phase can start as early as a woman’s mid-30s. And, it can last anywhere from a few months to several years. While every woman’s experience with perimenopause is unique, navigating the symptoms of perimenopause can be tricky! Yet, 80% of women receive no education on menopause, leading the majority of women to take matters into their own hands, and educate themselves. If you’re struggling or unsure of what to expect, you’re in the right place. To help support you through this transitory time, we’re sharing the common symptoms associated with perimenopause and offering natural ways to help manage them. With a little know-how, this transition can be more manageable — and less stressful than you think!
Perimenopause: What to Expect
Whether you’re currently navigating the symptoms of perimenopause or approaching that time when hormonal changes begin, understanding what to expect can help you manage this transition more effectively.
What is Perimenopause?
Perimenopause is the phase leading up to menopause, the cessation of menses, which is defined as having no menstrual periods for 12 consecutive months. It typically begins in a woman’s 40s. However, for some women, this change can start as early as the mid-30s. During this transition, the ovaries gradually produce less estrogen, leading to a variety of (not-so-comfortable) physical and emotional changes.
Common signs and symptoms of perimenopause include:
- Irregular periods
- Hot flashes and night sweats
- Sleep disturbances
- Mood swings and depression
- Weight gain and slowed metabolism
- Vaginal dryness and discomfort
- Decreased libido
- Cognitive change, including poor memory and difficulty concentrating
- Reduced bone density
- Thinning of the hair
While you may not be able to control the hormonal fluctuations experienced during perimenopause, having awareness about these changes is crucial for managing the symptoms and supporting overall comfort and well-being.
Natural Ways to Cope With Perimenopause, Based On Common Symptoms
If You Struggling With Irregular Periods
Characterized by changes in menstrual cycle length, flow, or frequency, irregular periods are a common symptom of perimenopause. Research indicates that these changes are due to fluctuating hormone levels, particularly estrogen and progesterone, which can affect the regularity of ovulation. According to the Mayo Clinic, cycles may become shorter or longer, and you might even skip some periods altogether. The good news is that by understanding your body’s new rhythm, you can help support hormonal balance.
Natural Ways to Support Menstrual Irregularity:
- Track your cycle. Use an app or cycle tracker to note changes to your cycle, helping to identify patterns and better predict irregularities.
- Manage stress. Stress-reducing activities such as yoga and meditation have been shown to help regulate hormonal imbalances.
- Maintain a balanced diet. A balanced diet rich in protein, fiber, and healthy fats (found in avocado, flaxseeds, fish, and legumes) can help stabilize hormone levels.
If You Struggle With Hot Flashes & Night Sweats
If you’re sweating through your sheets at night, experiencing random bouts of flushing or feelings of heat during the day, you’re not alone. An estimated 80% of women experience this symptom, which can be uncomfortable, and have a negative impact on your day, to say the least.
Natural Ways to Support Temperature Fluctuations:
- Treat yourself to lightweight, breathable sleepwear.
- Adopt a daily deep breathing practice, which has been shown to positively impact symptoms when practiced regularly.
- Keep a cooling spray in your purse for instant relief.
- Incorporate cooling herbs like peppermint in the form of essential oils or herbal tea.
If You Struggle With Sleep Disturbances
Whether due to temperature changes, constant trips to the bathroom, or difficulty falling or staying asleep, struggling with sleep disturbances during perimenopause is never fun. Yet, nearly 50% of perimenopausal women struggle with them. However, this doesn’t need to be your new normal — there are simple lifestyle adjustments that can help!
Natural Ways to Support Sleep Disturbances:
- Establish a regular sleep routine to balance your circadian rhythm.
- Incorporate a calming sleep meditation into your evening routine to soothe your nervous system, such as a sleep yoga nidra.
- Reduce caffeine and alcohol intake, especially later in the day.
- Maintain a comfortable sleep environment that’s dark, cool, and quiet to minimize disturbances and support a restful sleep.
- Incorporating sleep-care products such as a sleep mask or an aromatherapy diffuser.
If You Struggle With Mood Swings & Depression
Unfortunately, fluctuations in mood, including feelings of sadness, irritability, or anxiety, are all too common during perimenopause. While you may be well acquainted with these symptoms from your menstrual years, the hormonal changes during perimenopause can intensify these feelings. In fact, a new 2024 study found that women in perimenopause are at a 40% higher risk of developing depressive symptoms compared to premenopausal women. And, additional research indicates that up to 70% of perimenopausal women experience these mood swings.
Natural Ways to Support Mood Fluctuations:
- Regular physical activity: Exercise (even simply walking) can boost endorphin levels, helping to improve mood and reduce anxiety.
- Increased intake of Omega-3 fatty acids: Consuming foods rich in omega-3s, such as fish, flaxseeds, avocado, and walnuts, can support brain health and stabilize mood.
- Mindfulness techniques: Mindfulness practices such as mindfulness meditation, deep breathing exercises, tai chi, and yoga can help manage stress and support well-being.
- Social support: Maintaining strong social connections and seeking support from friends, family, co-workers, or any supportive community can help boost mood and reduce feelings of isolation.
- Increased time in the sunshine: Spending time outdoors in natural sunlight can boost vitamin D levels, which is linked to improved mood and reduced symptoms of depression.
If You Struggle With Weight Gain & Slowed Metabolism
If you’ve experienced weight gain, particularly around the abdomen, and your metabolism is simply not what it used to be, it may be due to symptoms of perimenopause. Research suggests that the hormonal shifts during perimenopause can contribute to changes in body composition and fat distribution. However, there are ways to slow and even reverse these changes!
Natural Ways to Support Metabolism and Weight:
- Maintain an active lifestyle, with regular exercise most days of the week.
- Include strength training in your regime to support metabolism, lean muscle mass, and bone density.
- Eat a nutrient-rich whole foods-based diet full of colorful fruits and vegetables, lean protein, healthy fats, and fiber.
- Avoid processed sugar, refined carbs, and unhealthy fats.
RELATED: The Powerful Anti-Aging Benefits of Strength Training For Women
If You Struggle With Cognitive Changes
If forgetting where you put your phone and wallet is becoming a common occurrence, coupled with symptoms of brain fog and difficulty concentrating, you may be experiencing cognitive changes linked to perimenopause. According to UCLA research, an estimated 66% of women experience these changes, which can feel frustrating and even worrisome. The good news is that there are many natural ways to support your cognitive health and healthy aging!
Natural Ways to Support Cognitive Health:
- Incorporate antioxidant-rich foods into your diet, such as berries, dark leafy greens, and green tea.
- Prioritize sleep, focusing on both quality and quantity of sleep.
- Avoid staying sedentary by increasing your steps and including daily movement.
- Reduce your screen time and instead opt for activities that challenge your brain, such as puzzles.
The Takeaway
Perimenopause is a natural phase of life that all women experience. However, it doesn’t mean the transition is easy! From hot flashes and mood swings to weight gain and sleep changes, perimenopause can bring about a variety of challenging symptoms. That said, by understanding your symptoms and education on how to take proactive measures, you can navigate this tough transition with a little more support and confidence.
