Do you recognize yourself?
You don’t sleep as deeply. You lose your words in the middle of a sentence—what was I actually going to say? Reactions are stronger than before, and you don’t quite know why. Your periods may not be as regular. You exercise as usual, but the results don’t show.
But you’re only 38. Or 42. Or 45.
Perimenopause can start as early as the mid-30s but is most common from around 40 and onwards. These are the years before menopause when hormones, especially estrogen and progesterone, begin to fluctuate more.
Because estrogen affects the brain, nervous system, blood sugar, mucous membranes, and recovery, the change can be noticed in several ways at once. And it can be really tough.
The good news is that we know much more about perimenopause today than just a few years ago. Hands up if you didn’t even know what perimenopause was in your 20s. Maybe not even in your 30s.
Approaching menopause doesn’t have to be negative, even if it can feel that way in the middle of it. It’s a transition. Research shows that women’s brains undergo changes during this period, and many later experience a new kind of stability and clarity. A feeling of finding themselves again. But in the midst of the fluctuations, it can feel chaotic, and the body often needs more support than before.
Common signs and symptoms of perimenopause
- Irregular or changed menstruation
- Poorer sleep
- Brain fog
- Shorter patience or more anxiety
- New blood sugar fluctuations
- Increased sensitivity to stress
If you recognize yourself, it may be wise to talk to a midwife, gynecologist, or another knowledgeable healthcare provider. Blood tests can sometimes provide guidance, but it’s just as important to look at the whole picture—symptoms, life situation, and nutritional status.
Nutrition and supplements in perimenopause that can support the body
Many notice that what has always worked suddenly isn’t enough. The same breakfast. The same exercise. The same sleep habits. But the body responds differently.
That doesn't mean you're doing something wrong. It may mean that your needs have changed.
The foundation is stable meals to keep blood sugar more even. Enough protein, fiber, and recovery. But in perimenopause, many also choose to review certain nutrients.
Magnesium
If you feel more tense, easily awakened, or wired despite being tired, then magnesium worth taking a look at. The mineral is closely linked to the nervous system's balance, muscle relaxation, and the body's insulin response.
During prolonged stress, the body's magnesium stores are depleted more easily, and many have low levels without knowing it. A well-absorbed magnesium supplement can serve as a steady foundation for sleep, energy, and stress tolerance.
Chromium and blood sugar
Have you noticed that you get shakier, more irritable, or crave snacks between meals more than before? When estrogen fluctuates, insulin sensitivity can be affected, making blood sugar feel more unstable.
Chromium helps maintain normal blood sugar levels. It’s needed in small amounts but can be an important piece of the puzzle if your energy isn’t as steady as before.
B vitamins
When the brain feels foggy or your energy just isn’t enough, it can be wise to review your B vitamins.
Vitamin B6 helps regulate hormone activity and supports the normal function of the nervous system. Vitamin B12 and folate are important for energy metabolism and cognitive function. During periods of hormonal adjustment or high stress, the need may increase.
Supplements are not a magic solution. But they can be a wise complement that helps the body handle the change with a bit more stability.
Lifestyle in perimenopause – diet, strength training, and recovery
Your everyday habits make a huge difference. It’s about both diet, how you exercise, and whether you actually allow yourself to rest when you need to.
Protein and balanced meals
Eating regularly and combining protein, fat, and fiber helps keep blood sugar more stable, which in turn affects mood, energy, and sleep.
Strength training
I can’t stress enough how important strength training is for us women. It improves insulin sensitivity, helps the body maintain muscle mass that naturally decreases with age, and strengthens the bones. Women have a higher risk of osteoporosis than men, and here strength training makes a real difference.
But it’s not just about muscles. Many experience that their mind feels clearer and their mood steadier when they do strength training regularly. It’s like the body and brain cooperate better. And in a phase where much feels unstable, that can be invaluable.
Recovery
When hormones rise and fall, the nervous system often becomes more sensitive. Sleep, breaks, and gentler exercise can therefore be just as important as performance. So be kind to yourself. Give yourself that break when you need it.
Book recommendations on diet and hormones
Eat Like a Girl was a real eye-opener for me. Finally, I understood why my body craved chocolate at certain times of the month. Hint: we need magnesium.
In that, and in Fast Like a Girl, Dr. Mindy Pelz goes through how diet and exercise can be adapted to a woman's hormonal rhythm. She describes how we can eat and move during different parts of the cycle, but also how we can adjust before, during, and after menopause.
Whether you take in everything or just parts of it, I think the books offer a valuable perspective that is often missing among general advice and quick trends.
Above all, they remind us of something important: the female body is not static. It changes. And it deserves to be treated accordingly.
