6 Ways Perimenopause Changes Your Body—And What You Can Do About It
Perimenopause is the transition leading up to menopause, and while it’s a natural phase of life, it can bring some frustrating changes. Many women start noticing symptoms in their late 30s or early 40s—sometimes before they even realize perimenopause has begun. The good news? You don’t have to just “deal with it.” Understanding these changes and taking proactive steps can help you feel more like yourself.
1. Hormonal Fluctuations
Estrogen and progesterone levels start to fluctuate unpredictably, leading to symptoms like irregular periods, hot flashes, mood swings, and even brain fog.
What to do:
Track your cycle to recognize patterns.
Support your hormones with stress management, proper nutrition, and regular exercise.
Consider hormone therapy if symptoms significantly impact your quality of life.
2. Metabolism & Weight Changes
You may notice weight gain—especially around your midsection—along with increased insulin resistance, making it harder to lose fat and maintain muscle.
What to do:
Strength training is key for preserving muscle and boosting metabolism.
Focus on a protein-rich, whole-food diet with fiber and healthy fats.
Balance blood sugar by reducing processed carbs and eating protein with meals.
3. Sleep Disruptions & Fatigue
Hormonal shifts can lead to trouble falling or staying asleep, night sweats, and increased anxiety, making you feel exhausted during the day.
What to do:
Create a consistent bedtime routine with minimal screen time before bed.
Consider magnesium, melatonin, or adaptogens to support relaxation.
Keep your bedroom cool and invest in moisture-wicking bedding if night sweats are an issue.
4. Bone & Muscle Loss
Estrogen plays a key role in maintaining bone density and muscle mass, so as it declines, women become more susceptible to osteoporosis and frailty.
What to do:
Prioritize strength training and weight-bearing exercises like walking or resistance training.
Get enough calcium, vitamin D, and magnesium through food or supplements.
Consider collagen or protein supplements to support muscle health.
5. Mood Swings & Mental Health Shifts
Anxiety, irritability, and even depression are common as hormones fluctuate, impacting neurotransmitters like serotonin and dopamine.
What to do:
Move your body daily—exercise is a powerful mood booster.
Support mental health with mindfulness, therapy, or talking to a trusted provider.
If needed, discuss hormonal or non-hormonal treatment options for mood support.
6. Skin & Hair Changes
You might notice your skin getting drier, fine lines becoming more pronounced, or your hair thinning due to declining collagen and estrogen.
What to do:
Stay hydrated and use skincare with hyaluronic acid, peptides, and retinol.
Take omega-3s, biotin, or collagen to support hair and skin health.
Reduce stress and inflammation, as they accelerate aging-related changes.
Final Thoughts
Perimenopause isn’t something you have to suffer through—it’s a phase of life that you can navigate with the right strategies. Whether it’s adjusting your nutrition, prioritizing strength training, or seeking medical support, small changes can make a big difference in how you feel.
If you're looking for expert guidance on optimizing your hormones and health during this transition, Balanced Vitality Center is here to help! Book an intro call to learn how Dr. V can help keep you healthy through the menopause transition.
