Perimenopause: Symptoms, Strategies, and Support

Written by: Susan Haller, MSW, RSW at Yoga Mamas

If you’re in your forties—or even your late thirties—you may be noticing changes in your menstrual cycle that signal the start of perimenopause. Your periods may become lighter, heavier, or more irregular. You might miss a cycle altogether, or your periods could come closer together or further apart. This phase marks the gradual transition toward menopause as your ovaries begin to reduce hormone production. You’ll officially enter menopause once you’ve gone 12 consecutive months without a period.

What Changes to Expect During Perimenopause
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Perimenopause can bring physical, emotional, and cognitive changes that might leave you wondering what’s happening. Here’s what you might experience:

• Physical Symptoms: Decreased libido, vaginal dryness, pain during intercourse, headaches, night sweats, hot flashes, difficulty sleeping, joint and muscle aches, increased urination, fatigue, and PMS-like symptoms.
• Emotional Symptoms: Mood changes, irritability, sadness, loss of confidence or self-esteem, anxiety, or depression.
• Cognitive Symptoms: Trouble concentrating, memory challenges, or brain fog.

These changes, while challenging, are normal. Many of these symptoms are tied to hormonal shifts, particularly fluctuations in estrogen and progesterone.

Does This Feel Familiar?
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If some of these symptoms remind you of the perinatal period, you’re not alone. Our physical, emotional, and mental health is deeply connected to our hormones, which play a central role during life transitions like pregnancy, postpartum, and perimenopause.

Why Women Deserve Better Support During Perimenopause

According to experts like Dr. Jen Gunter (The Menopause Manifesto) and Dr. Marie Claire Haver (The New Menopause), there’s been a historical lack of support for women during this stage of life. Many healthcare professionals receive limited training on women’s health and hormonal transitions, leaving many women to navigate these changes without adequate guidance.
Fortunately, there are actionable steps you can take to support your well-being:

• Focus on Nutrition: A diet rich in fresh fruits, vegetables, and sufficient protein can help your body adjust.
• Stay Active: Incorporate both cardio and resistance training into your routine to boost energy and manage symptoms.
• Invest in Yourself and Your Relationships: This might mean making time for hobbies, evaluating key relationships, setting boundaries, or extending kindness and grace toward yourself.

While balancing these priorities with the demands of a career, raising children, or caring for aging parents can feel overwhelming, even small steps toward self-care can make a big difference.

Find Support for Your Perimenopause Journey
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Empowering yourself during perimenopause begins with gathering information and finding professionals who can normalize your experience and provide effective strategies. At Yoga Mamas, our team of registered healthcare professionals is here to help you navigate this transition.

As a social worker and psychotherapist—and a woman with personal experience in perimenopause, menopause, and post-menopause—I offer support for the emotional challenges that can arise during this time. Together, we can create a path toward greater emotional well-being and resilience.

Feel free to reach out and book a complimentary meet and greet here.