Top Symptoms of Perimenopause—and What You Can Actually Do About Them
Something feels off... but no one really prepared you for this.
Maybe you're waking up drenched in sweat.
Or snapping at your partner over nothing.
Or feeling like your brain just won't work the way it used to.
Welcome to perimenopause—a completely natural, but wildly under-discussed, phase of life that can start in your late 30s or early 40s (yes, that early). As the founder of an online women’s health education platform dedicated to helping women navigate this transition, I’ve been in the thick of it too. So let’s talk about what’s actually happening—and how to manage it with simple, effective strategies that make sense for real life.
🔥 Symptom #1: Hot Flashes & Night Sweats
Why It Happens:
Your body’s internal thermostat (run by the hypothalamus) becomes more sensitive as estrogen levels fluctuate. Even a tiny change in body temperature can trigger a full-blown hot flash or night sweat.
Try This:
👉 Cool down your sleep space.
Turn the thermostat down a few degrees, use moisture-wicking sheets, and keep a fan nearby. You can also freeze a washcloth and keep it by your bedside for middle-of-the-night relief.
Why It Works:
Lowering the temperature reduces the chance your hypothalamus will think you're overheating and set off the “alarm” that causes a hot flash. It's a simple trick that can genuinely help you sleep better.
🧠 Symptom #2: Brain Fog & Forgetfulness
Why It Happens:
Estrogen plays a big role in neurotransmitter activity—specifically acetylcholine and serotonin, which impact memory and focus. As estrogen dips, so can your mental clarity.
Try This:
👉 Do a 10-minute "mind dump" each morning.
Grab a notebook or open a notes app. Write down your to-dos, worries, and anything else swirling in your mind.
Why It Works:
This reduces mental clutter and helps your brain conserve energy for what really matters. Bonus: it helps reduce anxiety that often piggybacks on cognitive changes during perimenopause.
😣 Symptom #3: Mood Swings & Irritability
Why It Happens:
When estrogen and progesterone fluctuate, so does your serotonin—a key mood-stabilizing chemical. That’s why you can feel calm one moment and in tears (or rage) the next.
Try This:
👉 Get outside for 15 minutes of sunlight daily.
Even a short walk around the block or sitting with your coffee on the porch can help.
Why It Works:
Natural light boosts serotonin production, improves your sleep-wake cycle, and gives your nervous system a gentle reset. It's free, easy, and shockingly effective.
💤 Symptom #4: Sleep Issues & Fatigue
Why It Happens:
Lower levels of progesterone and estrogen disrupt your body’s ability to stay asleep. Add night sweats or anxiety, and you’ve got the perfect storm for tossing and turning.
Try This:
👉 Create a “wind-down” ritual.
This could be a warm (not hot) shower, magnesium glycinate, turning off screens 30 minutes before bed, or journaling.
Why It Works:
Consistency signals safety to your nervous system. When your body knows it’s time to rest, it starts producing melatonin and lowering cortisol—essential for quality sleep.
⚖️ Symptom #5: Weight Gain (Especially Belly Fat)
Why It Happens:
Declining estrogen levels can lead to insulin resistance, muscle loss, and a slower metabolism—all of which contribute to weight gain, especially around the midsection.
Try This:
👉 Prioritize protein at every meal.
Aim for 20–30 grams, especially at breakfast.
Why It Works:
Protein helps maintain lean muscle mass (which boosts metabolism), stabilizes blood sugar, and keeps you fuller longer—reducing cravings and energy crashes.
🧭 Need Help Talking to Your Doctor?
If you’ve ever walked out of a healthcare appointment thinking, “Why didn’t I say that?”—you’re not alone.
To help you feel more prepared and confident, I created a free Perimenopause Advocacy Guide that walks you through how to track your symptoms, what to ask your provider, and how to speak up when you're not being heard.
👉 Click here to download your free guide now.
💌 Want Monthly Tips, Support & Strategies?
Perimenopause doesn’t come with a manual—but I’m doing my best to create one for you.
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✨ You don’t have to figure this out alone. We’re in this together.