When Does Perimenopause Actually Start?
Many people think perimenopause begins in their late 40s, but the transition often starts earlier. Understanding what’s happening in your body and noticing early signs can help you take proactive steps to support overall well-being and long-term health.
What is Perimenopause?
Perimenopause is the transitional period before menopause, marked by fluctuating hormone levels. During this time, ovarian hormone production starts to drop and become inconsistent, which can impact your menstrual cycle, energy, mood, sleep, libido, and more.
Perimenopause typically begins anywhere from your mid-30s to mid-50s, and the changes are often subtle at first. Some women may not notice any changes for several years, while others may start seeing shifts in their cycles or experience symptoms sooner.
Early Signs to Watch For:
Menstrual changes: Cycles may become shorter or longer, heavier or lighter, as hormone production becomes more erratic. Less frequent ovulation can also cause changes in flow or spotting between periods.
Sleep disturbances: Trouble falling asleep (and especially staying asleep) may become more noticeable.
Mood shifts: Irritability, anxiety, anger, or low mood can emerge or worsen.
Hot flashes, night sweats, joint pain: Often subtle at first but may gradually become more pronounced.
Brain fog or low energy: Difficulty concentrating, persistent fatigue, forgetfulness, or feeling “off” despite normal routines.
Why Early Recognition Matters
Noticing perimenopause early allows you to take steps to support your health. Lifestyle choices, diet, sleep hygiene, and stress management can all help reduce symptoms, stabilize energy, and protect long-term bone, heart, and brain health.
Support Strategies:
Track cycles and symptoms: Keeping a log helps identify patterns and gives your healthcare provider a more clear picture.
Prioritize sleep and stress management: Mindfulness, meditation, gentle movement, and evening routines support hormone balance.
Focus on nutrition: Nutrient-rich meals with adequate protein, healthy fats, and plant diversity support hormone production and gut health.
Blood work and health assessment: Running targeted labs can help assess overall health, rule out other causes of symptoms, and guide a personalized approach.
Personalized care: Using lifestyle medicine and up-to-date guidelines, a tailored plan can provide the best support and treatment through this transitional phase.
Why Naturopathic Support Can be Helpful
Perimenopause is a phase our healthcare system often doesn’t address comprehensively. Working with a naturopathic doctor can provide advocacy, individualized care, and proactive strategies to manage symptoms and protect long-term health.
Perimenopause is a natural, often gradual transition. Understanding when it starts and what signs to watch for gives you the tools to support your body, feel empowered, and navigate this phase with confidence. Early awareness and proactive care can make a significant difference in your quality of life now—and in the years to come.
Ready to make a change?
Book a complimentary 15-minute consult to learn how naturopathic care can help you navigate this stage with confidence. We’ll discuss your concerns, review what testing might be helpful, and explore personalized strategies to support your hormones, energy, and long-term health.
Be well,
Dr. Simone Pirita, ND