Short Dive: Hormones in Transition
An Evidence-Based Perimenopause Guide for Women Who Want Natural Support.
Perimenopause is the natural transitional phase before menopause when a woman’s body begins the shift toward the end of fertility. Unlike puberty, which has a clear beginning and end, perimenopause can feel like an uncertain, drawn-out journey. Hormone levels start fluctuating, and what used to be a regular monthly cycle often turns unpredictable. Many women in their 40s (sometimes as early as their 30s or as late as their 50s) notice their periods becoming irregular as one of the first signs. This stage isn’t “just in your head” or something to simply endure, it’s a real biological process with very real effects on the mind and body.
This short dive offers an evidence-based exploration of perimenopause, combining the latest scientific insights with natural strategies for coping with symptoms and staying healthy. Perimenopause has not always been a topic of open discussion. In the past, women’s midlife symptoms were sometimes brushed off as “just aging” or misattributed to stress or moodiness. Thankfully, this is changing. We now know that the hormonal shifts of perimenopause are behind a host of physical and emotional symptoms and that women going through this transition deserve understanding and effective strategies (not eye rolls). Medical experts recognize perimenopause as a valid phase with real impacts, not a “made-up” condition. In fact, up to 80% of women experience hot flashes or night sweats during the menopause transition and many experience mood swings, sleep disturbances, or “brain fog.” For some, symptoms can be intense enough to interfere with daily life. In short, perimenopause is real and it matters.
On a positive note, you are not alone in this journey. Millions of women are going through or have gone through perimenopause, and a growing body of research and shared wisdom is available to help.
What you’ll find in this short dive: First, I’ll clarify what exactly perimenopause is – what defines this phase and how to recognize it. Next, I’ll look at why perimenopause happens: the hormonal changes and biology underlying those frustrating symptoms. You’ll learn who is most affected and when it typically starts (spoiler: every woman’s timeline is a little different). I will then discuss factors that can worsen or influence your perimenopausal experience from lifestyle habits to stress and other health conditions. After covering the common symptoms in detail, a large section of this short dive focuses on natural, evidence-based strategies for symptom relief. That includes science-backed herbal remedies, nutritional interventions, lifestyle adjustments, and exercise recommendations tailored for this phase of life. I’ll also talk about when to seek medical help because while perimenopause is natural, severe or worrisome symptoms should not be ignored. Additionally, I’ll review other health conditions that can mimic perimenopause, so you can rule out other causes for your symptoms. From there, I explore how perimenopause can affect your daily life; work, relationships, and self-esteem and offer tips for coping. Looking beyond the transition, I’ll touch on long-term wellness after perimenopause, since life (and health) certainly continues after menopause. As a bonus, I’ve included an optional printable symptom tracker to help you log your symptoms and patterns.
Together, these chapters will equip you with knowledge and practical tips to navigate perimenopause with greater ease. My goal is for you to come away feeling informed, understood, and empowered to make the best choices for your well-being during this transition. Now, let’s begin by truly understanding what perimenopause is and what changes it brings.