Perimenopause is a significant life transition that every woman experiences differently. While some women glide through it with minimal discomfort, many find the hormonal rollercoaster a bit harder to manage.
If you’ve been experiencing unpredictable periods, mood swings, or changes in energy levels, you’re not alone—and understanding the “why” behind these changes can be empowering.
When I was in the midst of perimenopause “I” experienced a plethora of symptoms. Although the ride was quite difficult, the blessing in it all was the opportunity to learn more about what was happening. I did a lot of research, added and subtracted practices that i realized were either more helpful or not serving me.
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This blog will dive into what’s happening hormonally during perimenopause and share some practical strategies to help you feel your best.
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What’s Happening in Your Body?
Perimenopause is the transitional phase leading up to menopause, typically lasting 4–10 years and often beginning in your 40s (though it can start earlier). During this time, hormone levels—particularly estrogen, progesterone, and testosterone—fluctuate unpredictably. Here’s what’s happening:
- Estrogen’s Rollercoaster Ride
Estrogen, the hormone responsible for regulating your menstrual cycle, doesn’t decline gradually—it fluctuates wildly. Some days, your body might produce a surge of estrogen, leading to symptoms like heavy periods or breast tenderness. Other days, levels might plummet, causing hot flashes, night sweats, or vaginal dryness. - Progesterone’s Slow Fade
Progesterone, the hormone that helps balance estrogen and promotes a sense of calm, starts to decline earlier and more consistently. Lower progesterone levels can lead to irregular cycles, heightened anxiety, and trouble sleeping. - Stress Hormones Joining the Mix
Life stressors and modern demands often elevate cortisol, the primary stress hormone. Unfortunately, high cortisol levels can amplify perimenopausal symptoms, disrupt your sleep, and make you feel even more irritable or exhausted.
Why Do You Feel Crummy?
With fluctuating hormones comes a cascade of changes that can affect your physical, mental, and emotional well-being:
- Mood Swings and Irritability
Declining progesterone reduces your body’s natural ability to feel calm, while estrogen fluctuations can impact serotonin, the “feel-good” neurotransmitter. This combination leaves you more sensitive to stress and prone to irritability or sadness. - Low Energy Levels
Hormonal imbalances and poor-quality sleep due to night sweats or insomnia can leave you feeling drained and unmotivated. - Brain Fog
Many women notice difficulty concentrating or remembering things, which is linked to shifting hormone levels and stress. - Hot Flashes and Night Sweats
These can strike at inconvenient times and disrupt your sleep, leaving you tired and frazzled the next day.
How to Support Yourself During Hormonal Fluctuations
While you can’t stop hormonal changes, you can take steps to ease their impact and support your well-being during perimenopause.
1. Prioritize Nutrition
- Eat for Hormonal Balance: Incorporate foods rich in phytoestrogens (like soy, flaxseeds, and lentils), which mimic estrogen in the body and can help regulate its fluctuations.
- Focus on Protein and Healthy Fats: These stabilize blood sugar, which can reduce irritability and fatigue.
- Support with Micronutrients: Ensure you’re getting enough magnesium (to support sleep), calcium, and vitamin D (to protect bones), and B vitamins (for energy and mood).
2. Move Your Body
- Exercise can reduce stress, improve mood, and promote better sleep.
- Combine strength training (to support bone health and muscle mass) with yoga or walking for relaxation and stress relief.
3. Manage Stress
- Practice mindfulness, meditation, or breathing exercises to lower cortisol levels.
- Delegate tasks or say no when needed—prioritize your mental and emotional well-being.
4. Optimize Sleep
- Create a bedtime routine: limit screen time, dim the lights, and practice relaxation techniques.
- Keep your bedroom cool to minimize the impact of night sweats.
- Consider supplements like magnesium or melatonin if recommended by your healthcare provider.
5. Explore Treatment Options
- Talk to Your Doctor: If your symptoms significantly impact your quality of life, discuss options like Hormone Replacement Therapy (HRT) or non-hormonal treatments. HRT is an option that many women are choosing, AND I think the options have improved and are safer. I want to personally emphasize that although hormone replacement can make a big difference in how we are feeling physically, remember the calling of midlife is about you as a whole.
- **Track Your Symptoms**: Keeping a journal can help you and/or your healthcare provider identify patterns and tailor a treatment plan to your needs. I did this practice and it was immensely powerful!
Final Thoughts
Perimenopause is a natural part of life, but it’s not something you have to endure without support. By understanding what’s happening in your body and making small, intentional lifestyle changes, you can navigate this transition with greater ease and confidence.
Remember, you’re not alone. If you’re struggling, don’t hesitate to seek guidance, and know that there are tools and resources available to help you feel like yourself again.
Have questions or need more support? Tune into my latest podcast Life In The Middle, for a deep dive into hormonal fluctuations during perimenopause, plus actionable tips to help you thrive.
