Perimenopause symptoms no one tells you about – and how to manage them

Photo: Michelle Nash

Most women don't realize they've entered perimenopause until something starts to feel "different." Everything becomes more sensitive: mood, cycle, sleep.

For many women, this phase begins without a clear explanation, usually in their early 40s, sometimes even earlier. Although it is a stage that every woman goes through, it still remains a bit of a taboo. Most of the information online is either too technical or disconnected from everyday reality.

What is perimenopause?

Perimenopause is the transitional phase before menopause and can start earlier than you think, often in your late 30s or early 40s. During this time, hormones begin to fluctuate.

Estrogen doesn't fall linearly, but rises and falls unpredictably. Progesterone, on the other hand, tends to fall more gradually. These changes affect almost everything: mood, metabolism, sleep. This phase can last several years, even over a decade.

The most common symptoms of perimenopause

When we think of menopause, hot flashes usually come to mind. But perimenopause often appears more “hidden”:

– mood swings
– irregular cycle or changes in its length
– sleep problems, especially waking up during the night
– increased anxiety or feeling tense
– lower tolerance to stress
– body changes, especially weight gain in the abdominal area
– “brain fog” or difficulty concentrating

Essentially, they are signals that indicate that hormonal balance is changing.

What helps during perimenopause?

1. Start your day with natural light: Getting outside within 30 minutes of waking up helps your circadian rhythm. It tells your body when to be active and when to calm down.

2. Eat protein in the morning: About 30 grams of protein in the morning regulates blood sugar and energy throughout the day.

3. Weight training : 2-3 times a week is ideal. Muscle is essential for metabolism, hormonal balance, and bone health.

4. Don't neglect supplements: Substances like creatine and zinc can help with concentration, mood, and hormonal balance.

5. Regulate blood sugar levels: Each meal should have protein, fiber, and healthy fats. This avoids energy "fluctuations" throughout the day.

A significant change in the way you view this phase

Perimenopause isn't your body "breaking down." It's your body looking for a different kind of support. Often, the basics work for the better: proper nutrition, sleep, exercise, and stress management.