Perimenopause is the transitional phase before menopause when your body starts producing less estrogen and progesterone. It usually begins in a woman’s 40s, but can start as early as the mid-30s. This phase can last anywhere from a few months to 10 years, and it ends when you haven’t had a period for 12 consecutive months—marking the official start of menopause.
π What Happens During Perimenopause?
Your hormones fluctuate unpredictably—sometimes you produce too much estrogen, sometimes too little. This hormonal rollercoaster causes the wide range of symptoms many women experience.
π Common Signs of Perimenopause
π Irregular periods
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Skipped cycles, shorter or longer cycles, heavier or lighter bleeding
π‘️ Hot flashes and night sweats
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Sudden waves of heat and sweating, often followed by chills
π΄ Sleep issues
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Trouble falling or staying asleep, often linked to night sweats
π Mood swings
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Increased irritability, anxiety, or feelings of sadness
π§ Brain fog
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Forgetfulness, trouble concentrating, or mental fatigue
π§ Vaginal dryness
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Less natural lubrication, discomfort during sex
❤️ Lower libido
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Decreased interest in sex due to hormonal changes
π©Ί New PMS-like symptoms
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Breast tenderness, bloating, or cramping without a full period
𦴠Early bone changes
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Estrogen decline can begin to affect bone density
π§ͺ How Do You Know It’s Perimenopause?
There’s no single test for it, but your doctor may check:
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FSH (follicle-stimulating hormone) – may be elevated
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Estrogen levels – may be lower or fluctuate
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Thyroid levels – to rule out similar symptoms
Tracking your symptoms and menstrual patterns is key to recognizing the phase.
𧑠How to Support Yourself During Perimenopause
✅ Lifestyle Tips:
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Eat hormone-supportive foods (healthy fats, leafy greens, whole grains)
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Exercise regularly for mood, bones, and weight management
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Manage stress with mindfulness, breathwork, or journaling
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Sleep hygiene: create a calming bedtime routine
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Hydration and vaginal moisturizers for dryness
π Options for Relief:
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Hormone therapy (HRT or low-dose birth control pills)
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Supplements (magnesium, B vitamins, evening primrose oil, etc.)
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Natural remedies like maca, black cohosh, or adaptogens (under guidance)
πΈ Bottom Line:
Perimenopause is a natural life transition, but it can come with challenges. Understanding the changes in your body helps you manage symptoms with confidence and compassion.