Perimenopause is like nature’s way of saying, “Hey, there’s a shift coming, but you’ve got this!” It’s the transition period before menopause. During this time, your body starts to slow down its production of estrogen. These changes can be surprising, frustrating, and sometimes even funny (in hindsight, of course).

If you’re feeling like you’re on a bit of a roller coaster, both physically and emotionally, you’re not alone. Let’s dive into the signs of perimenopause, its effects on the body and mental health, and what you can do to handle the ride with grace and strength.

What Is Perimenopause?

Perimenopause, often called the “menopausal transition,” usually begins in your 40s, but for some women, it can start in their late 30s. It lasts until menopause, the point when your ovaries stop releasing eggs, and you haven’t had a period for 12 consecutive months. Perimenopause can last anywhere from a few months to several years.

During this time, hormone levels (especially estrogen) fluctuate, causing a wide array of symptoms. Every woman’s experience is unique, but certain signs are common.

Signs of Perimenopause

1. Irregular Periods One of the earliest and most common signs. Your periods might become heavier, lighter, shorter, or longer. Sometimes, they skip a month altogether. It’s basically your body saying, “Let’s keep you guessing.”

2. Hot Flashes & Night Sweats The infamous hot flash can strike at any time, making you feel like you’re suddenly standing in the desert sun. Night sweats can soak your pajamas and sheets, interrupting your beauty sleep.

3. Sleep Issues Even without the night sweats, perimenopause can mess with your sleep. Insomnia or waking up multiple times during the night might become frustratingly frequent.

4. Mood Swings Feeling irritable, anxious, or down in the dumps? Blame those fluctuating hormones. Perimenopause can lead to mood swings that might feel like PMS cranked up a notch.

5. Weight Gain Hormonal changes slow down your metabolism, especially around the belly area. Even if your diet and exercise routine stay the same, you might notice a few extra pounds sneaking in.

6. Brain Fog Finding it harder to focus or forgetting what you walked into a room for? Cognitive lapses, or “brain fog,” are common in perimenopause.

7. Decreased Libido Changes in estrogen and testosterone levels can reduce your interest in sex. Add in other symptoms like fatigue and mood swings, and it’s no surprise that your libido might take a hit.

8. Vaginal Dryness A drop in estrogen levels can lead to less moisture in the vaginal area, causing discomfort during sex and even daily activities.

9. Joint and Muscle Aches Perimenopause may make you feel creaky in a way you hadn’t before, leading to joint and muscle aches that mimic the aftereffects of a workout — even if you’ve just been lounging on the couch.

Mental Health During Perimenopause

Perimenopause can be as tough on your mind as it is on your body. Those hormonal fluctuations affect neurotransmitters in the brain, which means you might notice changes in your mental health. Here’s what you be facing:

1. Anxiety and Depression Fluctuations in estrogen can increase the likelihood of feeling anxious or depressed. You may find that things that didn’t bother you before now feel overwhelming.

2. Irritability If you find yourself snapping more often or having less patience than usual, blame the hormone roller coaster.

3. Decreased Confidence Changes in your body, cognitive function, and mood can lead to a dip in self-esteem. If you feel like you’re not yourself, this might affect how you interact with others or approach challenges.

4. Fatigue and Mental Exhaustion Low energy levels can make it harder to deal with day-to-day life. That mental exhaustion can leave you feeling unmotivated and irritable.

What You Can Do About Perimenopause

While you can’t stop perimenopause, there are plenty of ways to manage the symptoms and make this transition smoother:

1. Exercise Regularly Exercise helps regulate mood, boosts your energy, and supports weight management. Yoga, especially, can be helpful for reducing stress and promoting balance in the body and mind. It’s also excellent for joint flexibility, which can ease those perimenopausal aches and pains.

2. Mind Your Diet Eating a balanced diet rich in vegetables, fruits, whole grains, and healthy fats can help manage weight gain. It can also improve your overall mood. Foods rich in calcium, like leafy greens and fortified dairy, can also support bone health. This becomes crucial during this stage.

3. Get Plenty of Sleep Sleep hygiene is crucial. Try to maintain a consistent sleep schedule, create a calming bedtime routine, and limit screen time before bed. If you struggle with night sweats, keep your bedroom cool and use moisture-wicking sheets.

4. Manage Stress Consider stress-relief practices like meditation, deep breathing exercises, or journaling. Stress can worsen symptoms like irritability and sleep issues, so learning to manage it is key.

5. Stay Social Maintaining strong social connections can boost your mood and provide emotional support during this transition. Don’t hesitate to reach out to friends or join communities focused on women’s health.

6. Hormone Therapy or Alternative Remedies Hormone Replacement Therapy (HRT) is an option for some women, though it’s important to discuss with your doctor. Alternatively, some women find relief in herbal supplements like black cohosh or evening primrose oil, though the evidence supporting these is mixed.

7. Mental Health Support If mood swings, anxiety, or depression become overwhelming, talking to a therapist or counselor can provide valuable support. Cognitive Behavioral Therapy (CBT) has been shown to help women navigate the emotional challenges of perimenopause.

Conclusion: Embracing the Change

Perimenopause is a natural part of life and doesn’t have to be feared. Yes, there are some unpleasant symptoms, but with the right strategies in place, you can manage this transition while maintaining your physical and mental well-being. Stay informed, seek support when you need it, and remember that this stage is just another chapter in your life’s story—one where you’re still in control, strong, and vibrant!

Your body’s changing, but you’ve got the power to thrive through it! Btw, checkout this video, I think you will like it!