5 Signs You're in Perimenopause (And What to Do About It)

Is your body playing by its own rules? Are you going from enjoying your day to sweating through your sheets, snapping at your partner, or forgetting where you left your keys? Welcome to the confusing world of perimenopause, the hormonal rollercoaster ruining your 30s or 40s. The good news? Once you know what to look for, there are ways to get ahead of it and start feeling better. Here are 5 signs you could be entering perimenopause—and what you can actually do about it.

Perimenopause means your menstrual cycle will be ending soon. It's how your body signals that you're moving from one stage of your life to another. It just so happens that your body gives these signals by making your hormones fluctuate, randomizing your cycle, and giving you a list of uncomfortable symptoms (like hot flashes, night sweats, mood swings, weight gain, and brain fog). It usually starts during your mid to late 40s, but for others it can start earlier. Fortunately, the intensity usually fades as your body adjusts to its new normal. 

Irregular periods are a common perimenopause symptom that occurs because the ovaries don’t produce as much estrogen and progesterone anymore. So, you ovulate less frequently. You may experience variations in cycle lengths, changes in flow, and skipped periods. 

Fluctuating and declining estrogen levels disrupt temperature regulation in the body, leading to hot flashes and night sweats. You may wake up with the sheets soaking wet or experience a hot flash during the day. Hot flashes cause you to feel uncomfortably warm, as a hot sensation gradually spreads throughout your body. It may not be health-threatening, but it can definitely cause discomfort.

Similar to premenstrual syndrome, the hormonal changes you experience during perimenopause can also affect your mood, increasing fatigue and irritability. Many women experience depression and anxiety, which can worsen with the stress from work and our families.

The hormonal imbalances that occur during perimenopause impact sleep in a big way, causing issues like:

Difficulty falling asleep and staying asleep:

Estrogen and progesterone regulate sleep. So, when hormone levels decline, getting a good night's sleep becomes much more difficult.

Lower melatonin levels:

Melatonin is a hormone that makes you tired at night and helps you stay awake during the day. Perimenopause can affect how your body produces melatonin, making you feel less rested.

Higher Stress levels:

Women who are undergoing perimenopause are more susceptible to stress, which can keep them awake at night. 

Night sweats:

Nigh sweats can wake you in the middle of the night and create an uncomfortable bedroom environment, making it harder to sleep overall.

Brain fog and memory lapses are also related to estrogen and progesterone decline. Estrogen is essential for brain health, supporting the growth of new brain cells and maintaining existing cells. When estrogen levels decline, it can disrupt how your brain functions, leading to memory loss, difficulty concentrating, and brain fog.

Perimenopause isn’t fun, but there are ways you can manage symptoms naturally.

A Healthy Diet:

A diet rich in omega-3 fatty foods like nuts, leafy greens, fruits, vegetables, and seafood is ideal for reducing anxiety and stress. It's also low in fat, and may help manage weight gain during perimenopause. 

Quality Sleep:

Sleep may be challenging, but healthy habits can improve sleep quality. Establish a sleep routine so you are ready to fall asleep at night and wake up in the morning. A good sleep routine can include a comfortable bedroom environment with a white noise machine, black-out curtains, and other sleep-supporting tools and strategies. 

Exercise:

Exercise increases serotonin levels to balance mood and reduce stress. It also helps you sleep at night and can reduce weight gain related to perimenopause. 

Moderate Stimulant Use:

Alcohol and coffee can contribute to stress, hot flashes, and sleep disturbances. Consider moderating the use of stimulants or eliminating them. 

Alternative Therapies: Alternative therapies like yoga, meditation, and acupuncture can reduce stress and may also decrease the frequency of hot flashes.

MoonBrew helps relieve perimenopause symptoms by promoting better sleep, but it doesn’t stop there. MoonBrew has ingredients that can provide symptom relief on other levels.

Magnesium:

Magnesium can improve perimenopause symptoms by improving sleep, helping regulate body temperature to reduce hot flashes, and working with neurotransmitters in the body to regulate sleep. It may also reduce muscle cramps and support bone health, helping the body during perimenopause. 

Adaptogens:

Adaptogens can help the body adapt to stress and potentially support hormone balance. 

Superfoods:

Superfoods contribute to a healthy diet that can support overall wellbeing.