Are You in Perimenopause?

We've all heard about the hot flashes and night sweats women tend to get when they're going through menopause. But did you know that these can pop up earlier—along with a host of other nagging, uncomfortable symptoms—as early as your mid-30s? This phase is called perimenopause, and you could be experiencing it without even knowing it.

What is perimenopause?

Officially defined as the time before menopause begins and your period (and fertility age) ends, perimenopause happens when the ovaries start producing less hormones and estrogen levels jump and dip as your body prepares for its post-fertility phase. This can last anywhere from a few years to a decade, and women are often in the throes of it by the time they realize it—largely because symptoms vary widely from each woman to the next.

So what are the common (and not so common) symptoms of perimenopause?

Typical symptoms include the aforementioned hot flashes and night sweats, as well as sleep problems, frequent changes in mood, a drop in libido, joint pain, brain fog, and vaginal dryness. But there are less commonly known symptoms you could experience as well, including problems with digestion caused by a drop in the production of hydrochloric acid, dry ears and eyes, hair loss, anxiety, difficulty maintaining or losing weight, bladder and urinary tract issues, and negative changes in cholesterol levels.

During this time, your cycle will likely fluctuate as well—when you could skip periods or have increasingly heavier ones with each passing month. You'll know you're officially in menopause when you haven't had a period for a year.

Easing the transition

While perimenopause and menopause are normal phases of life for women in their 30s and beyond, this time has the potential to be incredibly isolating, frustrating, and physically painful. Luckily, there are things we can all do to keep perimenopause symptoms as minimal as possible—many of which don't involve medical intervention (yay!).

Diet: During these phases, it's crucial to avoid refined foods and eat more protein and healthy fats to build and maintain muscle and keep organs functioning properly. Calcium is also important because we lose bone density starting our 30s, potentially leading to achy joints during perimenopause. Magnesium can also be helpful to encourage a more restful night's sleep, while seed cycling can help maintain your cycle naturally.

Activity: It's no secret that moving your body will keep you healthier and in better shape, and it's especially important to move during this time. The great news? Cardio isn't recommended nearly as much as strength training, stability-focused yoga and Pilates, deep breathing exercises, and simply walking and taking in nature.

Supplements: From ashwagandha to black cohosh to magnesium to l-theanine to medicinal mushrooms, there's no shortage of natural solutions to help ease symptoms. And while it can't hurt to give them a try and see what works, it's a good idea to get a blood or hormone test first to determine where you might be deficient. This way, you can pinpoint which direction to take instead of guessing what your body needs to support this phase.

Hormone replacement therapy: It's come a long way since initially hitting the market with mixed reviews on its safety and efficacy, but hormone replacement therapy—commonly known as HRT—can be an effective tool to ease the transition to menopause. If you go this route, just make sure to research it extensively. Just like with any synthetic medication, there are risks.

Emotional support: If you feel like your body is betraying you, talk to other women around your age to learn what they're going through. While it's a personal issue, it's also something all women experience when they get to this age. If we reduce the stigma around it, we can all learn a thing or two—while getting the support we need to get through it.