5 Signs You’ve Reached Perimenopause (And What to Do About It)
Perimenopause is a natural transition that occurs in the years leading up to menopause, typically starting in your 40s but sometimes earlier. This phase marks significant hormonal shifts that affect your body and mind. Understanding the signs of perimenopause and knowing how to address them can help you feel empowered during this phase of life.
Here are five common signs of perimenopause and actionable steps you can take to support your well-being.
1. Irregular Periods
Hormonal fluctuations during perimenopause can disrupt your regular menstrual cycle. You may notice that your periods become shorter or longer, heavier or lighter, or that the time between cycles varies. These changes are often one of the first signs of perimenopause.
What’s Happening:
Estrogen and progesterone levels are no longer in sync, which impacts ovulation and menstruation.
What to Do:
Track Your Cycle: Use a period-tracking app or journal to monitor changes. Recognizing patterns can help you differentiate between normal perimenopausal changes and potential issues.
See Your Doctor: If you experience heavy bleeding, spotting between periods, or cycles lasting more than 21 or fewer than 35 days, consult your healthcare provider to rule out other conditions like fibroids or endometriosis.
Support Hormone Balance Naturally: Include foods rich in phytoestrogens—plant compounds that mimic estrogen—like flaxseeds, tofu, and chickpeas. These may help stabilize hormone levels.
2. Hot Flashes and Night Sweats
Hot flashes and night sweats are among the most well-known symptoms of perimenopause. These sudden surges of heat can last from a few seconds to several minutes and may occur several times a day or disrupt your sleep at night.
What’s Happening:
Declining estrogen levels affect your hypothalamus, the part of your brain that regulates body temperature. This miscommunication causes your body to overreact to minor temperature changes.
What to Do:
Identify Triggers: Common triggers include caffeine, alcohol, spicy foods, and stress. Keeping a symptom diary can help you pinpoint what might be exacerbating your hot flashes.
Dress Smart: Wear breathable fabrics and dress in layers to easily adjust to temperature changes.
Cool Your Environment: Use a fan at night or invest in a cooling mattress pad.
Consider Herbal Remedies: Supplements like black cohosh or evening primrose oil may help reduce the intensity of hot flashes, but consult a healthcare provider before starting any new supplement.
3. Mood Changes
Do you feel irritable, anxious, or uncharacteristically sad? Emotional ups and downs are common during perimenopause, thanks to fluctuating hormone levels, particularly estrogen.
What’s Happening:
Estrogen influences serotonin, a neurotransmitter that regulates mood. As estrogen levels decline, mood instability may increase.
What to Do:
Prioritize Mental Health: Mindfulness practices, such as meditation and deep-breathing exercises, can help reduce stress and anxiety. Journaling or speaking with a therapist may also help you process emotions.
Nourish Your Brain: Omega-3 fatty acids found in salmon, walnuts, and flaxseeds support brain health and mood regulation.
Stay Active: Regular exercise, particularly aerobic activities like walking or cycling, boosts endorphin levels and can combat feelings of depression.
Consider Adaptogens: Herbs like ashwagandha and rhodiola may help your body manage stress, though it’s best to consult a professional before use.
4. Sleep Disturbances
Perimenopause often brings changes in sleep quality. You might find it harder to fall asleep, stay asleep, or wake up feeling rested. Night sweats can also interrupt sleep, creating a cycle of fatigue and irritability.
What’s Happening:
Shifting hormones, coupled with stress or anxiety, can disrupt your circadian rhythm and sleep cycle.
What to Do:
Create a Sleep Sanctuary: Keep your bedroom cool, dark, and quiet. Blackout curtains, white noise machines, and comfortable bedding can make a difference.
Establish a Routine: Going to bed and waking up at the same time every day can regulate your body clock.
Limit Screen Time: Blue light from phones and tablets can interfere with melatonin production, a hormone essential for sleep. Aim to disconnect at least an hour before bedtime.
Try Supplements: Magnesium and melatonin can promote relaxation and improve sleep quality. Always consult a healthcare provider before starting new supplements.
5. Weight Changes and Slower Metabolism
Many women notice weight gain, especially around the abdomen, during perimenopause. Hormonal changes and a natural decline in muscle mass make it harder to maintain your weight.
What’s Happening:
Lower estrogen levels can lead to increased fat storage, particularly in the abdominal area. Simultaneously, aging reduces muscle mass, which slows metabolism.
What to Do:
Optimize Your Diet: Focus on a Mediterranean-style diet rich in fruits, vegetables, lean proteins, healthy fats, and whole grains. Limit refined sugars and processed foods, which can exacerbate weight gain.
Strength Train Regularly: Building muscle through weight-bearing exercises boosts metabolism and helps maintain a healthy weight.
Stay Active: Aim for at least 150 minutes of moderate exercise per week, combining cardio with strength training.
Balance Blood Sugar: Eating small, balanced meals throughout the day can stabilize insulin levels and prevent energy crashes.
Additional Steps to Support Your Transition
Get Your Hormones Tested: A functional medicine practitioner can provide a comprehensive hormone panel to better understand your unique needs.
Prioritize Self-Care: This life stage often comes with added responsibilities. Carving out time for yourself is essential for physical and mental well-being.
Explore Natural Therapies: Acupuncture, chiropractic adjustments, and herbal medicine can support your body’s hormonal balance during this transition.
Perimenopause is not a one-size-fits-all experience, but it doesn’t have to feel overwhelming. With the right tools and strategies, you can embrace this phase as an opportunity for growth and renewal.
Empowher Functional Medicine Collective is here to help you navigate your journey with personalized care plans and holistic support. Contact us today to take control of your hormonal health and feel your best at every stage of life.