Being a woman of a certain age (in this case, your 30s) brings with it plenty of new topics to worry about. You only have to engage in one conversation over cocktails to quickly understand the vast gamut of experiences we’re all facing. One minute, you’re chatting about the latest TV show, and the next, someone’s bringing up fertility, family planning, or— surprise!—Perimenopause.
Between figuring out how you feel about the new shades of grey your middle part is sporting and dodging questions about when (or if) you’re “having kids,” all roads seem to lead to one thing: our bodies. Specifically, our fertility and reproductive health.
And while the topic of menopause may still feel light years away for many of us, social media, millennial anxiety, and the growing dialogue around women’s health have brought something new to the group chat: Perimenopause. Those “didn’t see this coming” symptoms—hot flashes, itchy skin, and the like—are popping up everywhere, from our TikTok feeds to the dinner table. So, if you’ve found yourself suddenly Googling, “What actually is Perimenopause?” you’re not alone.
So, What Actually Is Perimenopause?
Let’s break it down: Perimenopause is the phase leading up to menopause, marking the transition in a woman’s reproductive life before her final menstrual period. According to the Australian Menopause Society, Perimenopause is characterised by hormonal changes that occur in the years prior to Menopause.
Often called the “Menopause transition,” Perimenopause typically begins in your 40s, but it can start earlier or later and last anywhere from a few months to several years. The Royal Women’s Hospital explains that this phase is marked by a decline in ovarian function, and the body begins to experience more noticeable changes, such as irregular periods and fluctuating hormone levels.
Unfortunately, for the Type-A amongst us there’s no one-size-fits-all answer—or single test—to determine if you’re entering Perimenopause. As the Mayo Clinic explains, “No one test or sign is enough to determine if you’ve entered Perimenopause.” Instead, doctors consider several factors, including your age, menstrual history, and the symptoms or physical changes you’re experiencing. As always, if you’re concerned, it’s best to consult with your healthcare provider, as they are best placed to evaluate your unique situation and guide you through the process.
What Are Some Common Symptoms Of Perimenopause?
Perimenopause is when your body starts sending out signals that things are shifting—irregular periods, hot flashes, night sweats, and let’s not forget that lovely cocktail of mood swings and fatigue. But it’s not just the stereotypical symptoms your mum might have mentioned. According to the Australian Menopause Society, Perimenopausal symptoms are a mix of both estrogen excess and estrogen deficiency, which can lead to a wide range of physical and emotional changes.
As The Daisy Network, a UK-based charity supporting women with Premature Ovarian Insufficiency (POI), explains, Perimenopause spans several years before and after your final period. During this time, symptoms that may have previously seemed unrelated—like irregular cycles, or sudden hot flashes—start to make sense when viewed through the lens of Perimenopause.
Here’s a breakdown of some of the most common symptoms:
- Breast tenderness
- Hot flushes and night sweats
- Sleep disturbances
- Headaches or migraines
- Heavy, lighter or irregular periods
- Mood swings and increased irritability
- Fatigue
- Low libido and vaginal dryness
- Joint pain and muscle aches
But it’s not just physical symptoms, Perimenopause can also impact mental clarity. Emotional and mood changes, including brain fog, forgetfulness, and anxiety or depression, can become more noticeable. According to Jean Hailes for Women’s Health, these changes are not just in your head—they’re a real part of the hormonal shifts happening during this phase.
What Lifestyle Changes Can Support Overall Wellbeing During Perimenopause?
While there’s not much we can do to prevent experiencing Perimenopause as a normal life transition, there are plenty of lifestyle changes we can make to support overall wellbeing during the process.
Speaking to Nicole Comley, an evidence-based clinical nutritionist who works with Happy Mammoth, a company specialising in women’s hormone and gut health, there is a lot we can do to support ourselves through this transition. As Comley puts it, “It’s all about taking control of what we can, especially when it comes to lifestyle habits that directly impact our wellbeing.”
Prioritise Quality Sleep
One of the most important lifestyle changes during Perimenopause is prioritising quality sleep. Comley emphasises, “Restorative sleep is essential for hormonal balance.” Sleep supports the body’s natural repair processes and helps regulate hormone production, which can become disrupted during Perimenopause.
To improve sleep quality, create a calming bedtime environment—dim the lights, minimise screen time, and keep your bedroom cool and comfortable. This simple step can significantly reduce mood fluctuations and increase energy levels, helping you manage the physical and emotional challenges of Perimenopause.
Focus On Consistent, Balanced Meals
Comley also highlights the importance of consuming balanced meals to maintain stable energy levels. “Consistent, well-rounded meals that include a mix of proteins, healthy fats, and complex carbohydrates provide the nutrients your body needs during hormonal transitions,” she explains.
The right nutrition helps stabilise blood sugar and supports hormone production. However, Comley cautions, “Coffee doesn’t count as a meal!” Making sure your meals are nutrient-dense and well-balanced ensures your body gets the right fuel, keeping you energised throughout the day.
Support Your Nervous System
Supporting your nervous system is another crucial aspect of managing Perimenopause. According to Comley, “Perimenopause is a time when the body is under a lot of change and stress, so managing that stress is key.”
Techniques like mindfulness meditation, deep breathing exercises, and spending time outdoors can significantly reduce cortisol levels and promote a sense of calm. Comley advises starting with just five minutes a day, saying, “These practices may seem small, but they can make a huge difference in helping the body stay balanced and more resilient to stress.”
Practise Strength Training
Strength training is another game-changer for women navigating perimenopause. Comley notes, “Strength training not only helps build muscle mass, but it’s essential for bone density, which becomes more critical as hormone levels fluctuate.”
Beyond building muscle, strength training can help improve metabolism and aid in glucose utilisation, which contributes to more stable energy levels throughout the day. Incorporating regular strength training into your routine is an excellent way to promote physical health and mitigate some of the more challenging symptoms.
Build A Support Network
Perimenopause can be an emotionally challenging time, but building a support network is crucial. Comley suggests, “Connecting with friends, family, or a community group can provide emotional reassurance, reduce feelings of isolation, and offer practical advice.”
Sharing experiences with others who understand what you’re going through can be incredibly healing. As Comley puts it, “The power of shared knowledge and support during this time cannot be overstated.”
Check For Nutrient Deficiencies
Lastly, Comley encourages women to work with their healthcare provider to check for nutrient deficiencies that can contribute to perimenopausal symptoms. “Common deficiencies like calcium, vitamin D, and magnesium can exacerbate feelings of fatigue, muscle aches, and mood swings,” she explains. Addressing these deficiencies through a whole-food diet can help support overall health and ease the transition.
In Summary
Incorporating these small, intentional lifestyle changes into your daily routine can help you better navigate the perimenopause transition while boosting your overall wellbeing.
As Comley explains, “It’s all about taking small, consistent steps to support your body—every change, no matter how small, makes a difference in how you feel.” So, don’t feel pressured to overhaul everything at once—every little bit counts.
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Of course, remember to consult with your healthcare professional to determine the most suitable solutions for your individual needs, especially if you have underlying health conditions. And always read the label and follow the directions for use.
