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Perimenopause: The Transition Before Menopause

  • Writer: Alais B.
    Alais B.
  • Sep 9
  • 3 min read

Perimenopause is a natural part of every woman’s life, yet it often comes with questions, confusion, and unexpected changes. Understanding what’s happening in your body can help you feel prepared, supported, and empowered during this stage.


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What Is Perimenopause?

Perimenopause is the transitional phase leading up to menopause, which is defined as 12 consecutive months without a menstrual period. Most women enter perimenopause in their 40s, though it can begin as early as the mid-30s or as late as the early 50s. The average length is 4–8 years, but it varies for each woman (Mayo Clinic, 2022).

The hallmark of perimenopause is fluctuating hormone levels, especially estrogen and progesterone. These shifts affect menstrual cycles, sleep, mood, metabolism, and overall well-being (North American Menopause Society, 2023).


Common Symptoms

Research shows that more than 75% of women experience noticeable symptoms during perimenopause (ACOG, 2021). Some of the most common include:

  • Irregular periods: cycles may shorten, lengthen, or vary in flow.

  • Hot flashes and night sweats: sudden surges of heat, sometimes disrupting sleep.

  • Sleep problems: difficulty falling asleep, staying asleep, or waking too early.

  • Mood changes: increased irritability, anxiety, or risk of depression.

  • Cognitive changes: often described as “brain fog,” affecting focus and memory.

  • Weight changes: particularly around the abdomen, partly due to hormonal shifts and age-related metabolism changes.

  • Changes in sexual health: vaginal dryness, discomfort, or decreased libido.

  • Bone and heart health risks: declining estrogen affects bone density and cardiovascular protection (North American Menopause Society, 2023).


How to Support Your Health During Perimenopause

The good news: lifestyle adjustments and medical support can significantly ease symptoms and protect long-term health. This is exactly the time to hire a certified health coach like Alais B. Health and Wellness. Hiring a qualified health coach can be very beneficial in helping you to navigate your journey and keep you accountable.


1. Nutrition

  • Prioritize whole foods, lean protein, vegetables, and fiber to stabilize blood sugar and support hormones.

  • Increase calcium and vitamin D to protect bone health (NIH Office of Dietary Supplements, 2021). Note: It is important to have bloodwork done with your doctor before adding any supplements.

  • Limit alcohol, caffeine, and added sugars, which can worsen hot flashes and sleep disruption.

2. Exercise

  • Strength training helps maintain muscle mass and bone strength.

  • Cardio exercise supports heart health and metabolism.

  • Yoga, stretching, or walking can reduce stress and improve sleep (Mayo Clinic, 2022).

3. Stress Management

Stress can amplify symptoms. Practices such as meditation, breathwork, or journaling support nervous system regulation.

4. Sleep Hygiene

  • Keep a consistent bedtime routine.

  • Reduce screen time before bed.

  • Try cooling sheets, fans, or lightweight pajamas if night sweats are an issue.

5. Professional Guidance

  • Healthcare providers can help rule out other conditions that mimic perimenopause.

  • Hormone therapy (HRT) may be an option for some women, especially if symptoms are severe. HRT has benefits and risks that should be discussed with a qualified provider (North American Menopause Society, 2023).

  • Non-hormonal medications and natural therapies may also help, depending on your health history.


Emotional & Mental Health Considerations

The hormonal fluctuations of perimenopause can affect mood, but this time of life often coincides with other major changes—children leaving home, career transitions, or caregiving responsibilities. It’s common to feel unsettled, but also to discover new strength and clarity about what matters most. Counseling, support groups, or coaching can provide valuable perspective (ACOG, 2021).


Final Thoughts

Perimenopause is not a disease—it’s a normal stage of life. But because symptoms can overlap with other health concerns, it’s important to stay informed and seek professional guidance when needed. With the right balance of lifestyle habits, emotional support, and medical care, women can navigate this transition with confidence and safeguard their long-term health.


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