What Every Woman Needs to Know About Perimenopause: Signs, Symptoms, and Support

“Why do I feel so off lately?”

If you’re in your late 30s or early 40s and noticing unexpected changes — in your mood, sleep, energy, or menstrual cycle — you’re not imagining it.

You might be in perimenopause, the natural (but often confusing) hormonal transition before menopause. For many women, this phase starts years before their periods stop entirely. In this blog, we’ll walk you through what perimenopause really is, how to recognize the early signs, and practical ways to support your body through it naturally.

What Is Perimenopause?

Perimenopause is the time leading up to menopause, marked by fluctuating hormone levels, especially estrogen and progesterone. It can start as early as your late 30s to early 40s, and typically lasts 4 to 10 years.

This stage ends when you haven’t had a period for 12 consecutive months — the official start of menopause. But the real changes begin much earlier.

What’s Happening in Your Body

During perimenopause, your ovaries begin to slow down. But instead of a smooth, gradual decline, your hormones shift unpredictably. Estrogen and progesterone rise and fall unevenly, which is why symptoms can feel so inconsistent.

Estrogen plays a much larger role than just regulating periods. It supports:

• Mood (by influencing serotonin)

• Metabolism

• Sleep quality

• Blood sugar balance

• Fat storage and distribution

So when it fluctuates, you might feel it everywhere.

Early Signs of Perimenopause

Forget the idea that hot flashes are your first clue. These subtle symptoms often show up years earlier:

• PMS feels more intense or erratic

• You wake up in the middle of the night, especially around 3 am

• Mood swings or emotional sensitivity

• Digestive changes like bloating or post-meal fogginess

• Shorter, longer, or unpredictable cycles

• Feeling tired even after rest

• Your usual workouts don’t feel as effective

Pro tip: If two or more of these sound familiar, your body may already be in transition.

How Do You Know for Sure?

There’s no one-size-fits-all test for perimenopause, but some doctors may check FSH (Follicle Stimulating Hormone) levels.

High FSH combined with symptoms can signal that your ovaries are beginning to decline in function. But because hormone levels can vary day to day, blood tests aren’t always definitive.

Listening to your body and tracking symptoms often gives clearer insight than a single lab result.

How to Support Your Body During Perimenopause

Your hormones are shifting — and your lifestyle should shift too. Here’s how to work with your body:

🍳 1. Prioritize Protein

Protein helps maintain muscle mass, supports metabolism, and balances blood sugar.

• Include: paneer, tofu, dal, eggs, fish, lentils

• Tip: Aim for a palm-sized portion at each meal

🥗 2. Add Diverse Fiber

Fiber helps regulate estrogen and improve digestion.

• Soluble fiber (flaxseed, soaked oats) balances blood sugar

• Insoluble fiber (carrots, greens) supports gut movement

🥑 3. Eat Healthy Fats

Good fats are the raw material for hormone production and help with mood regulation.

• Include: ghee, sesame oil, walnuts, avocado, mustard oil

💖 4. Manage Stress Gently

Chronic stress can worsen hormone imbalances.

• Practice yoga, breathwork, or mindful walking

• Swap intense cardio for restorative movement if you feel depleted

📓 5. Track Your Cycle

Awareness helps you recognize patterns. Use an app or journal to track changes in mood, sleep, and flow.

✨ 6. Avoid Hormone Disruptors

Environmental toxins can mimic or interfere with estrogen.

• Use glass instead of plastic

• Choose natural skincare and cleaning products

• Buy organic produce when possible

Final Thoughts: You’re Not Broken — You’re Changing

Perimenopause is a powerful and transformative life stage. It’s not something to fix or fight — it’s something to understand and support.

With the right food, movement, rest, and mindset, you can move through this phase feeling more balanced, empowered, and in tune with your body.

Need 1:1 support? 

Upasana Shukla Coaching offers personalized nutrition and lifestyle coaching to help you feel more at home in your body through every stage of womanhood. Book a consultation today →