What Is Perimenopause? Signs, Symptoms & Support Options Every Woman S

Perimenopause is a natural stage in every woman’s life — yet so many go through it confused, unprepared, and unsupported. Whether you're in your 30s or 40s, it’s important to understand what’s happening in your body so you can manage it with confidence.

In this post, we’ll cover:

What perimenopause is
Key signs and symptoms
Treatment and support options
When to talk to a doctor

What Is Perimenopause?

Perimenopause — meaning “around menopause” — is the transitional phase leading up to menopause, when your body’s estrogen levels fluctuate and gradually decline. This hormonal shift causes a wide range of physical and emotional changes.

It usually starts in your mid-to-late 40s, but can begin as early as your 30s. It ends once you've gone 12 months without a menstrual period, which marks the official start of menopause.

How long does it last?

Perimenopause can last anywhere from a few months up to 10 years. Every woman’s journey is different.

Common Signs and Symptoms of Perimenopause

Here are some of the most common (and disruptive) signs you might be entering perimenopause:

Symptom	What It Feels Like
Hot flashes & night sweats	Sudden waves of heat and sweating, often at night
Irregular periods	Skipped cycles, heavier or lighter flow
Mood swings	Irritability, anxiety, or feeling emotionally off-balance
Sleep problems	Trouble falling or staying asleep
Vaginal dryness	Discomfort or pain during intercourse
Low libido	Less interest in sex or reduced arousal
Brain fog	Trouble concentrating or forgetfulness
Weight gain	Especially around the belly
Hair thinning	Noticeable loss of hair volume or texture
Bone loss	Early signs of osteoporosis due to low estrogen

Pro Tip: You don’t need to have all of these symptoms to be in perimenopause. Even just one or two can indicate your hormones are shifting.

You can track these changes using tools like Flo Health or any reliable menstrual tracker.

Support Options: How to Manage Perimenopause Naturally and Medically

The good news? You don’t have to suffer through perimenopause. There are plenty of support options — both natural and medical — to help you feel like yourself again.

1. Lifestyle Shifts

Small changes can make a big impact:

Exercise regularly: Strength training + cardio boosts mood, metabolism, and bone density
Eat hormone-friendly foods: Think leafy greens, omega-3s, and foods rich in calcium and magnesium (Harvard’s guide to nutrition)
Stay hydrated & reduce alcohol/caffeine
Prioritize stress relief: Yoga, journaling, deep breathing, or simply saying no more often

More on this in our guide to hormone-friendly living.

2. Medical Interventions

For more severe symptoms, talk to your doctor about:

Hormone Replacement Therapy (HRT): Helps stabilize estrogen and relieve hot flashes, mood swings, and vaginal dryness
Low-dose birth control pills: Useful for younger women with irregular periods or acne
Antidepressants or mood stabilizers: In small doses, these can ease mood swings or hot flashes

See our full breakdown of medical treatments.

3. Natural Supplements & Alternative Therapies

Some women find relief with:

Black cohosh, maca root, or evening primrose oil (consult your doctor first)
Acupuncture or massage therapy
Cognitive Behavioral Therapy (CBT): Effective for mood and sleep issues

Explore our list of evidence-backed natural remedies.

4. Support Systems

You’re not alone. Find your community:

Online forums & Facebook groups
Work with a menopause coach or therapist
Talk with trusted women in your life — sharing helps

Need help finding a specialist or coach? We’ve got you covered.

When to See a Doctor

Speak to your healthcare provider if you experience:

Very heavy, long, or more frequent periods
Extreme mood swings or depression
Uncertainty about whether it’s perimenopause
Fertility or contraceptive concerns

You may need blood work or hormone panels to confirm what's going on.

Final Thoughts: You’re Not Alone

Perimenopause isn’t talked about nearly enough — but it affects millions of women. The more we understand about our changing bodies, the more empowered we become.

Whether you choose natural remedies, medical support, or a combination of both, the key is to listen to your body and get the support you need.

What Is Perimenopause? Signs, Symptoms & Support Options Every Woman Should Know