If you are in your 30s or early 40s and have noticed changes in your cycle, energy, or mood, you may be entering perimenopause. This natural transition often arrives earlier than many expect. Without clear guidance, it can feel confusing and even overwhelming. Understanding the symptoms of perimenopause, along with targeted nutrition, lifestyle adjustments, and holistic support, can help you navigate these years with confidence. In this article, I will walk you through when perimenopause usually begins, the most common signs, and natural strategies to support your health.
When Does Perimenopause Start?
Perimenopause is the transitional period before menopause, when hormone levels begin to shift. For many women, this starts in the mid-to-late 30s or early 40s. Some women notice changes earlier, while others do not experience perimenopause symptoms until their late 40s. Genetics, medical history, and lifestyle factors all play a role in timing. For example, smoking, autoimmune conditions, and high stress can contribute to earlier onset. Women may also notice changes in their testosterone levels during perimenopause, which can influence mood, energy, and libido. Recognizing the signs early helps you take proactive steps to support your body and manage menopausal symptoms naturally, and understand how to manage perimenopause with more confidence.
10 Common Signs of Perimenopause
Perimenopause can look different for each woman, but there are hallmark signs to be aware of.
1. Irregular Periods
Fluctuating hormone levels can cause shorter or longer cycles, heavier or lighter bleeding, and missed periods.(1)
2. Hot Flashes and Night Sweats
Sudden warmth in the face and body, often at night, can disrupt sleep and leave you feeling drained.
3. Sleep Disturbances
Many women experience difficulty falling asleep or staying asleep due to hormone fluctuations.(2)
4. Mood Changes and Irritability
Estrogen and progesterone shifts can affect neurotransmitters, leading to mood swings, anxiety, or irritability.
5. Vaginal Dryness
Declining estrogen levels can cause changes in vaginal tissue, leading to dryness or discomfort.
6. Decreased Libido
Hormonal shifts, stress, and fatigue can all impact sexual desire during this transition.
7. Weight Gain, Especially Around the Abdomen
Hormonal changes can affect metabolism and fat storage, particularly in the midsection.
8. Hair Thinning or Texture Changes
Shifts in estrogen and progesterone can influence hair growth cycles, causing thinning or changes in texture.
9. Brain Fog and Memory Lapses
Difficulty concentrating, forgetfulness, or mental fatigue are normal during the transition into menopause.
10. Fatigue and Low Energy
Fluctuating hormones, disrupted sleep, and nutrient demands can leave you feeling depleted during the day.
How Your Body’s Nutritional Needs Change During Perimenopause
As estrogen and progesterone levels fluctuate, your nutritional needs also change. Magnesium supports muscle relaxation, mood balance, and sleep quality. Vitamin D is essential for bone health and immune function. B vitamins play a role in energy metabolism and brain health. Omega-3 fatty acids help support mood and cardiovascular health. Fiber from vegetables, fruits, and seeds supports gut health and hormone detoxification.(3)
Focus on nutrient-dense, AIP-compliant foods in your perimenopause diet, such as leafy greens, wild-caught fish, grass-fed meats, and fiber-rich vegetables. Fermented foods such as sauerkraut can support gut balance, but be mindful to avoid if you have SIBO or Candida overgrowth. These choices can stabilize energy and improve resilience during hormonal shifts.
Lifestyle Strategies to Support Hormonal Health
Movement is essential during perimenopause. Strength training helps preserve muscle and bone strength. Walking supports cardiovascular health, while yoga improves flexibility and reduces stress. Stress management practices, such as mindfulness, meditation, and breathwork, calm the nervous system and balance cortisol levels. Sleep hygiene is also crucial.
Establish consistent routines, avoid screens before bed, and reduce light exposure in the evening. Gut health supports hormone balance, and it is one of the natural remedies for perimenopause. You can incorporate probiotics and fiber-rich meals to encourage microbial diversity. Small, sustainable habits lead to long-term benefits.
For more strategies, listen to the Take Back Your Health™ podcast episode on Unlocking Longevity with Frank Lipman.
Building Your Support System
Perimenopause can also affect relationships, daily routines, and your overall sense of connection. Having the right support makes this stage easier to navigate and helps reduce feelings of isolation. Here are practical ways to strengthen your support system:
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Talk with your partner or family: Share how your energy, mood, or sleep may be shifting so they can better understand what you are experiencing.
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Communicate at work: If perimenopause symptoms are affecting your focus or energy, consider speaking with trusted colleagues or supervisors to set clear expectations.
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Connect with peer groups: Joining online forums, community groups, or health circles can provide encouragement and helpful strategies from others experiencing similar changes.
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Seek professional guidance when needed: A healthcare provider, therapist, or coach can offer personalized support and help you create strategies for both physical and emotional well-being.
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Lean on close friends: Having someone who can listen with empathy can make a meaningful difference in how supported you feel.
For women navigating both perimenopause and broader health challenges, such as perimenopause and autoimmune disease, building a strong network at home, in the workplace, and in your community helps ensure that you do not move through perimenopause and menopause alone.
Taking Control of Your Health During Perimenopause
Tracking your menstrual cycle, energy, and mood can help you understand patterns and triggers. Personalized approaches that combine nutrition, lifestyle, and targeted supplements offer the best support. Supplements such as EstroProtect, Adrenal Support, and NeuroLive™ help address hormonal balance, stress resilience, and brain health. If sleep is disrupted, Rest & Restore with Melatonin may support restorative rest. For comprehensive support, explore the Perimenopause Bundle, designed to address multiple aspects of this transition.
Small Changes with a Big Impact
Recognizing early signs of perimenopause allows you to take proactive steps. Adjusting nutrition, moving your body, improving sleep routines, and supporting your body with key nutrients are all powerful strategies. You are not powerless during this transition. With the right support, you can move through perimenopause with strength and confidence. Explore AMMD™’s physician-formulated perimenopause supplements and lifestyle resources to support your journey naturally.
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