Perimenopause is one of the most misunderstood phases in a woman’s life, yet it’s something nearly every woman will experience. According to the North American Menopause Society, around 85% of women report experiencing at least one symptom of perimenopause. You might be familiar with the hot flashes, mood swings, and unpredictable cycles, but did you know perimenopause can last anywhere from a few months to over a decade?
What Exactly Is Perimenopause?
Perimenopause is the time leading up to menopause, usually starting in your 40s, but it can begin as early as your mid-30s. It’s a gradual process where your hormone levels fluctuate, often causing symptoms that can last anywhere from a few months to over a decade. During this time, your ovaries begin to decrease their hormonal production, causing changes in your menstrual cycle, mood, & overall well-being. Sounds fun, right? But here’s the thing: understanding what’s happening can empower you to manage it better. Let’s dive into the most common symptoms.
The Symptoms You’re Googling the Most
From hot flashes to mood swings, the symptoms of perimenopause vary widely. Here are the top concerns:
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Hot Flashes and Night Sweats: These sudden waves of heat can disrupt your day—& your sleep. They’re often triggered by hormonal shifts, stress, or even what you eat & drink. Thankfully, there are ways to manage them.
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Irregular Periods: One month it’s heavy, the next month it’s light—or maybe it doesn’t come at all. This unpredictability can be frustrating, but it’s a hallmark of perimenopause.
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Mood Swings & Anxiety: Fluctuating hormones can make you feel like you’re on an emotional rollercoaster. One minute you’re calm, & the next, everything feels overwhelming.
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Sleep Issues: Trouble falling asleep or staying asleep? You’re not imagining it. Many women in perimenopause experience insomnia or restless sleep.
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Brain Fog: Forgetting why you walked into a room or struggling to focus? Cognitive changes are common during perimenopause
Now that we’ve covered the symptoms, let’s talk about what you can do about them.
Actionable Treatments You Can Explore
Dealing with perimenopause doesn’t have to be overwhelming. Whether you’re looking for natural remedies or medical treatments, there are plenty of options to help you manage symptoms and regain control.
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Hormone Therapy: Hormone Replacement Therapy (HRT) or Menopause hormone therapy (MHT) is one of the most effective treatments for severe symptoms like hot flashes & night sweats. It helps stabilize hormone levels & can provide relief within weeks. If you’re considering this option, talk to your doctor to see if it’s right for you.
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Herbal Medicine: Many women prefer to take a natural route, using herbs like black cohosh or supplements containing adaptogens (like ashwagandha, rhodiola, or ginseng) to ease symptoms. While research is still ongoing, some women find these herbs helpful in managing mild symptoms.
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Diet and Exercise: What you eat & how you move can have a big impact on how you feel during perimenopause. Incorporating more whole foods, healthy fats, & regular exercise can help improve the your hormonal up/downs & improve your mood. Plus, weight-bearing exercises are crucial for bone health—something to keep in mind as estrogen levels drop. Watch anything by Stacy Sims for best practices for aerobic & weight bearing exercises – all evidenced! (my fav)
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Cognitive Behavioral Therapy (CBT): Mood swings & anxiety are real challenges during perimenopause, & CBT can be an effective tool for managing them. CBT helps you reframe negative thoughts & develop coping strategies, which can improve both mental & physical symptoms. Finding the right person is key! Interview your therapist before, so you can see if you’re a good fit.
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Acupuncture: Many women use acupuncture to help alleviate hot flashes, insomnia, & even mood swings. While results vary, some studies suggest that acupuncture can help regulate the body’s hormonal shifts.
Lifestyle Changes That Can Make a Difference
On top of specific treatments, small lifestyle changes can make a world of difference in managing perimenopause symptoms.
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Mind Your Stress Levels: Stress can exacerbate symptoms, so finding ways to de-stress is essential. Whether it’s yoga, meditation, or simply carving out time for yourself, lowering your stress levels can improve both your mood & physical health.
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Track Your Symptoms: Keeping a journal of your symptoms, triggers, & treatments can help you pinpoint patterns & identify what’s working for you. This is especially helpful when talking to your doctor about treatment options.
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Stay Hydrated: It sounds basic, but drinking plenty of water is key to managing hot flashes & dry skin—two common issues during perimenopause.
When to See a Doctor
If your symptoms are affecting your quality of life—whether that’s through severe anxiety, heavy bleeding, or debilitating hot flashes—it’s time to consult your naturopathic doctor. They can guide you through the available options, from lifestyle changes to medical treatments, ensuring you find what works best for your unique situation.
Final Thoughts: Navigating Perimenopause with Confidence
Perimenopause is a natural, albeit often challenging, phase of life. But with the right tools, knowledge, & support, you can manage your symptoms & even thrive during this transition. Whether you opt for medical treatments, natural supplements, or a combination of both, the key is understanding your body & advocating for what you need.
You’re not alone in this—many women are asking the same questions & seeking the same solutions. By taking charge of your health, you can move through perimenopause with greater ease and confidence.
