In today’s post, I’m sharing a few natural remedies for perimenopause. I am currently 47 and I know I’ve entered perimenopause probably from around three years ago. Not all women are the same and you might experience perimenopause differently from me, with fewer or more symptoms. I hope this post will be helpful in offering you some more insight about what to expect and what you can do to make life a little easier for you during this transition.
What To Expect With Perimenopause
Perimenopause is your body’s way of transitioning during the years leading up to menopause. It typically starts after you’ve reached the age of 40 and in some cases even in the mid-30s. During this phase, hormone levels, in particular estrogen and progesterone fluctuate unpredictably, causing symptoms like irregular periods, hot flashes, night sweats, mood swings, and sleep disturbances.
In many cases, a woman might also experience changes in libido, vaginal dryness or itchiness, and higher levels of anxiety or depression. Your energy levels may drop or increase, and you might notice weight gain or difficulty maintaining muscle tone. While these symptoms can last for several years, you can make the transition easier with lifestyle changes, stress management, and medical assistance. Understanding these changes can help you to face perimenopause head-on with more confidence and make a few adjustments in your daily routine to improve your overall well-being.
Perimenopause Symptoms Age 40 and Above
Perimenopause typically starts in your 40s, though it can start earlier or later. Symptoms vary from one woman to the next but often include:
Irregular Periods
Your monthly menstrual cycles might be shorter, longer, heavier, or lighter. I’ve skipped a few months at a time and then have two cycles in a short period from one another.
Related: 7 Tips for Getting Through That Time of The Month
Hot Flashes and Night Sweats
These are sudden waves of heat, often followed by chills, or visa versa. This happens to me regularly – I’ll feel chilly, but a few minutes after I’ve crawled under the duvet, it feels like I’m going to explode. It feels like a sudden heat wave. Even during Winter, I sleep with the fan running because trust me, those hot flashes are no walk in the park.
Mood Swings and Irritability
Increased anxiety, depression, or emotional sensitivity. I don’t recall experiencing this often, so I guess I’ve skipped this one.
Sleep Disturbances
Having trouble falling or staying asleep, sometimes due to night sweats. In my case, I’ve never had an issue with fall asleep. My problem is waking up during the night – sometimes 2-3 times during the night which is not ideal according to the health app I’m using to track my sleep patterns.
Fatigue
Persistent tiredness even after rest. I have been having issues with this lately, but I wasn’t sure why. I actually told my mom recently that I don’t understand why I’m tired all the time. I get up tired in the morning after going to bed earlier the previous night. Well, I guess now it makes sense. I didn’t attribute this symptom to perimenopause because I’ve only started experiencing it recently.
Vaginal Dryness and Discomfort
This is one of the worst symptoms of perimenopause for me. Apart from the decline in libido I have, I also have vaginal dryness which causes pain during sex. I’ve also experienced itchiness which drives me nuts. The other night I googled whether vaginal itchiness is a symptom of perimenopause – turns out it is! So, that explains it.
A Decline in Libido
I was starting to wonder if there is something wrong with me because I never seem to be in the mood. My husband doesn’t always understand it. I tried to explain to him that it’s not that I don’t find him attractive anymore or that I love him any less. I can’t help it, it’s my body that’s working against me here. When your body is preparing for menopause, you’ll experience hormonal shifts. So, this is not something that you can control or avoid, even if you want to.
Weight Gain and Metabolism Changes
It’s common knowledge that women over 40 struggle to lose weight and keep it off. There are so many helpful videos about how to lose weight when you’re over 40. I’ve watched them and I read about tips and lifestyle adjustments that I can implement to help me. The truth is that I’m a full-time working mom and freelance VA, content writer, and blogger. I’m sure you can relate to this.
My budget and my time does not allow me to do any of this. Between parenting (checking homework / practicing speeches, etc), household chores, a full-time job, and working freelance on weekends, I simply don’t have the time or the money to follow a healthy lifestyle. I try in between to drink more water, walk around 3000 steps a day (which is not much, I know), and drink herbal tea, but there is a lot of room for improvement.
Honestly, after getting home from work, cooking, washing the dishes, helping my son with homework, and dealing with perimenopause symptoms like fatigue and a lack of energy on top of that, how on earth can I fit in exercise and a healthy meal plan as well?
Related: 3 Mindful weight loss habits to lose weight and keep it off
Memory and Concentration Issues
This is commonly referred to as “brain fog” and it explains why I procrastinate on some days but get loads done and are super productive on other days.
Joint Pain and Muscle Aches
Increased stiffness and discomfort – I thought this was just a part of getting older. All the injuries I sustained when I was younger are coming back to haunt me now.
These symptoms can last for several years before menopause (the point when periods stop completely for twelve consecutive months).
Natural Remedies For Perimenopause
There are several natural remedies that can help manage perimenopause symptoms and support overall well-being. Here are some of the best options:
1. Diet & Nutrition
- Phytoestrogen-rich foods – Foods like soy, flaxseeds, and lentils contain plant-based estrogens that may help balance hormones.
- Healthy fats – Omega-3s from fish, nuts, and seeds can reduce inflammation and support brain health.
- Hydration – Drinking plenty of water can help with bloating, dryness, and overall energy levels.
- Reduce sugar & processed foods – Helps stabilize mood swings and energy levels.
2. Herbal Remedies
- Black cohosh – May help reduce hot flashes and night sweats.
- Evening primrose – Might alleviate mood swings, hot flashes, and other symptoms.
- Maca root – Supports hormone balance and may boost energy and libido.
- Red clover – Contains isoflavones that may ease menopausal symptoms.
- Ashwagandha – Improves sleep quality and helps reduce stress and anxiety.
3. Lifestyle Changes
- Frequent exercise – Things like strength training, yoga, and cardio help stabilize mood, boost metabolism, and lower joint pain.
- Managing stress levels – Meditation, deep breathing exercises, and practice mindfulness can alleviate anxiety and emotional fluctuations.
- Quality sleep – Establishing a bedtime routine, limiting screen time, and using relaxation techniques can help improve sleep.
4. Supplements
- Magnesium – Helps with sleep, mood, and muscle relaxation.
- Vitamin D & Calcium – Essential for bone health.
- B vitamins – Support energy levels and mental clarity.
5. Essential Oils
- Lavender – Promotes relaxation and better sleep.
- Peppermint – Helps with hot flashes when applied topically or inhaled.
- Clary sage – Might help balance hormones and reduce mood swings.
These remedies can help alleviate perimenopausal symptoms naturally. However, it’s always best to consult with a healthcare provider before making significant changes, especially if you have underlying health conditions.
How Long Does Perimenopause Last?
Perimenopause typically lasts 4 to 8 years, however the duration can vary from woman to the next. It typically starts in the mid-to-late 40s and continues until menopause, which is officially reached when you haven’t had your period for twelve consecutive months.
For some women, perimenopause can be short-lived with only a few years, while for others, it can last a decade or even longer. The severity and frequency of symptoms may vary throughout this phase. Factors like genetics, lifestyle, and overall health can impact how long your perimenopause lasts and how intense your symptoms are.
Final Thoughts
Perimenopause is a natural transition that every woman experiences differently, lasting anywhere from a few years to a decade. While symptoms like hot flashes, mood swings, and sleep disturbances can be challenging, understanding this phase and adopting healthy lifestyle habits can make the journey smoother. By embracing this transition with knowledge and self-care, women can navigate perimenopause with confidence and maintain a high quality of life. I have written this post with intent and am going to try a few of these natural remedies for perimenopause to see if they work for me.
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