7 perimenopause symptoms you’re probably blaming on something else (and what to do for them)
Perimenopause is a 10-15 year neuroendocrine transition of a woman’s life before her final menstrual period around the age of 51 (average in the United States). Women aren’t given the information they need to understand when they start seeing symptoms of perimenopause better yet what to actually do for them! (PS I created a free workshop for JUST this reason).
Get The Perimenopause Talk Your Doctor Never Gave You Here
The first true symptom of perimenopause is RARELY hot flashes or cycle changes (I KNOW no one ever told you this— but that is why I’m here!)
The Top 7 Symptoms I see First In Perimenopause and not it’s not hot flashes!)
“I don’t feel like myself anymore”. I know, very specific. But, if you’re a woman in perimenopause you JUST GET IT. Women often describe this to me as losing their zest for life, low energy, changing body, loss of desire for things they once really liked. It’s a compilation of vague, low key things that work together to really bother women (and I totally get it). Here are a few things I recommend checking/trying:
Take a look at your nutrition habits. Are you skipping meals? If so stop that :)
Are you over exercising? If so, also adjust this.
Check your sleep hygiene. Poor sleep is often a BIG contributor. Phones down, relaxing, lights down an hour before bed and no screens at all in the bedroom.
Get a good comprehensive lab panel. I do this (and tons more) in my Hormone Strategy Session.
Insomnia + Sleep Disturbances. All of a sudden its 3:07am and you’re wide awake deep into the newest Sarah J. Maas book and before you know it it’s 5am and you’re finally falling back to sleep. Interventions to consider:
Sleep hygiene. Lights off. Phones away. No stressful shit before bed. Quit working until you go to bed (I SEE YOU business owners!!). Blue light blockers are one of very few “biohacking” tools I REALLY like. I use them regularly and find they honest to god make me tired AF.
Magnesium Glycinate 30-60 minutes before bed. Helps support relaxation and sleep.
Progesterone. I’m definitely including HRT tools in this discussion because this can be HUGE for so many women!
Fatigue…aka tired AF.
Rage + Irritability. Are you angry at your husband or partner chewing? Because same. This and the “big light” now send me over the edge if it hits at the wrong moment. The same reason new or worsened anxiety can show up are the same reasons for the rage and irritability (see below). Interventions to consider:
Boundaries. Are you DTFM (doing too fucking much). No is a complete sentence and the less over burdened we are the less likely we are to feel rage.
Do nothing days. Pick one day a month that you don’t work. You don’t have your kids. No responsibilities and you just do whatever you want. Netflix and chill is very appropriate here :)
Magnesium Glycinate (honestly it’s good for everything) This is one of my favorite supplements and tools because it checks so many boxes. Magnesium is involved in over 600 enzymatic reactions in the body and honestly so many of my patients are deficient.
HRT.
Itchy Ears. Estrogen helps with lubrication.. everywhere. And when your ears dry out because of declining estrogen— itching central. Interventions to consider:
Flonase and low dose estradiol on a q tip and rub it around your external ear carnal. Of course check with YOUR practitioner but this works like a CHARM for me ;)
Anxiety. This can be completely new or worsening anxiety from what you have previously experienced. Estrogen plays a large role in neurotransmitters like serotonin. So when estradiol is leaving the group chat— so is your ability to stay chill. Not to mention progesterone’s role in GABA (your chill neurotransmitter)— so as progesterone declines, again so does your ability to “chill out”. Interventions to consider:
Again. Magnesium Glycinate. She’s a real MVP. I like the brand PURE Encapsulations.
Shop practitioner grade supps with a 15% discount here!Creatine. There are studies showing big mood benefits for women in perimenopause specifically.
Time in nature. Meditation. Boundaries with social media and technology. All of this
Books. I LOVE reading. It’s my reality escape. Bonus if I’m doing it in a hammock
Find something that makes your whole body exhale. It’s a hammock for me y’all.
Brain Fog. I swear to the universe if I hear myself say “WHERE IS MY _____” One more time. I don’t know what is gonna happen, but something will. This and forgetting words I’ve used for decades just seem to escape you. WTAF??!! Remember— your brain COMPLETELY rewires during perimenopause. Your neurons are apparently busy pruning and rewiring and not remembering words for things like “table”. So that’s fun. Interventions to consider:
What else could impact brain function is what I think about here:
Are you eating enough? (not enough energy = shit brain function)
Blood sugar balance → walk after meals, protein + fiber with all meals, build muscle
Make sure you’re eating enough carbs + fat as well
HRT. Period. This is NOT proven research yet but I truly think in 5-10 years (however fast they decide to fund womens health) we are going to learn that estrogen replacement reduces the risk of all types of cognitive decline.
Joint Pain. When I tell you I didn’t realize how much joint pain I had until I put on an estrogen patch and no longer had it… UNREAL. And I am NOT the minority of women in perimenopause. Estrogen supports collagen turnover and connective tissue. When it goes bye-bye joint pain enters the chat. Interventions to consider:
Make sure you’re WELL hydrated (lubes up joints for real)
High dose, high quality Omega 3’s (2g+ daily)
Eliminate alcohol (seriously)
HRT. Estrogen and testosterone specifically
BONUS: Palpitations. Estrogen doesn't just affect the reproductive system—it also influences the heart, blood vessels, and autonomic nervous system.
When estrogen levels fall, several changes can occur that make you more aware of your heartbeat or cause episodes of palpitations.
Interventions to consider:
Make sure you get a PROPER cardiology workup!
Make sure you’re getting a good balance of magneisum, sodium, potassium and you’re well hydrated
HRT. Again I don’t personally think that anything will help palpitations in mid life if other issues are ruled out quite like estrogen replacement!
Curious about diving deeper with your health? Book a consultation and lets chat about how we can help you feel the best you ever have!
Disclaimer: The information on this blog is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. It should not replace personalized medical advice. Always consult your healthcare provider before making changes to your medications, supplements, diet, or treatment plan.
