Perimenopause & menopause: symptoms, hormones and what may help women
The transition towards menopause often starts earlier than many women think. Years before menstruation stops completely, many women enter the phase known as perimenopause. This is a period of hormonal changes that can affect both the body and overall wellbeing.
Many symptoms are not immediately linked to menopause. Fatigue, sleep problems, weight gain, brain fog or mood swings are often seen as stress or “normal ageing”. However, fluctuating hormones can already play a major role.
In this blog, we explain:
- what perimenopause actually is
- which symptoms may occur during menopause
- why hormones have such a strong impact
- what women can do themselves
- the role of nutrition, sleep, exercise and stress
- which supplements women commonly use during menopause
What is perimenopause? The hormonal phase before menopause
Perimenopause is the transitional phase before menopause. During this period, female hormones, especially estrogen and progesterone, begin to fluctuate more strongly.
Perimenopause can already begin in the mid or late thirties, although it is more common in the forties. This phase often lasts several years and only ends once menstruation has been absent for 12 consecutive months. Only then is it officially referred to as menopause.
Because hormonal fluctuations are often irregular, symptoms may come and go. Many women therefore feel “not quite like themselves” without immediately thinking of menopause.
Symptoms of menopause and perimenopause: not just hot flashes
Many women mainly associate menopause with hot flashes. However, hormonal changes can cause many more symptoms.
Common symptoms during menopause
- hot flashes
- night sweats
- irregular menstruation
- sleep problems
- mood swings
- weight gain
- fatigue
- reduced energy
- irritability
Less well known symptoms of perimenopause
Many women do not initially recognise these symptoms as hormone related.
- brain fog and concentration problems
- inner restlessness
- feelings of anxiety
- heart palpitations
- joint and muscle pain
- headaches or migraines
- dry skin
- dry eyes
- hair loss
- reduced libido
- vaginal dryness
- more frequent urination
- stronger PMS symptoms
- greater sensitivity to stress
- stronger reactions to alcohol or caffeine
Not every woman experiences symptoms to the same extent. Some women only have mild symptoms, while others feel significantly affected in daily life.
Hormones during menopause: why body and mood change
During perimenopause, hormones often fluctuate strongly. Estrogen and progesterone in particular continue to change.
These hormonal fluctuations can affect many processes in the body. Many women notice changes in sleep, energy, mood or concentration. Metabolism, muscle mass, fat distribution, skin, bone health and the ability to cope with stress can also change during perimenopause and menopause.
As a result, many women suddenly notice changes in weight, sleep or emotional wellbeing, even though their lifestyle has hardly changed.
Nutrition during menopause: important support for energy and hormones
A balanced and varied diet may help support the body during menopause.
Many women benefit from paying attention to the following areas:
Protein and muscle mass
Muscle mass naturally decreases with age. Adequate protein intake may help support muscles, satiety and energy levels.
Whey proteins such as our WPI Pure are often used to easily increase daily protein intake and support the maintenance of muscle mass and satiety. Collagen products are often chosen specifically for skin, hair, nails, connective tissue and joints.
Fibre and blood sugar balance
Blood sugar fluctuations may increase cravings, fatigue and mood swings. Fibre and regular meals may help maintain more stable blood sugar levels.
Berberine is also commonly used by many people, especially as part of a diet focused on blood sugar balance and metabolism.
Calcium and vitamin D for bones
Bone metabolism also changes during and after menopause. This is why many women pay extra attention to calcium and vitamin D intake.
Omega 3 and healthy fats
Omega 3 fatty acids are commonly used as part of a balanced diet and are popular among many women.
Exercise during menopause: important for metabolism, bones and wellbeing
Many women notice during menopause that gaining weight becomes easier and losing weight becomes more difficult. This is partly because metabolism, muscle mass and hormones change. Regular exercise therefore plays an important role during this stage of life.
Exercise may not only support metabolism and muscle mass, but can also positively affect energy, mood, sleep and stress levels. Physical activity also remains important for bone health, especially after menopause.
This does not always have to involve intense exercise. A combination of strength training, walking, moderate cardio exercise and yoga or mobility exercises is often very beneficial. Consistency in daily life is more important than perfection.
Sleep problems during menopause: why many women sleep worse
Sleep problems are among the most common complaints during perimenopause and menopause.
Hormonal fluctuations, night sweats, inner restlessness and stress can strongly affect sleep. Many women wake up more often during the night or no longer feel fully rested in the morning.
Helpful habits may include:
- consistent sleep schedules
- less screen time in the evening
- a cool bedroom
- regular exercise
- less alcohol in the evening
- mindful evening routines
- stress reduction
Melatonin is also consciously used by many women during menopause to support falling asleep and the natural sleep rhythm.
Stress, cortisol and mental balance during menopause
Many women report increased irritability during perimenopause or the feeling that coping with stress becomes more difficult.
Hormonal fluctuations and chronic stress can influence each other. At the same time, many women experience increased pressure both professionally and personally during this stage of life.
That is why conscious moments of rest and recovery are especially important:
- walking
- breathing exercises
- meditation
- yoga
- time for social connections
- sufficient rest and recovery
Even small lifestyle changes can make a difference over time.
HRT and hormone replacement therapy during menopause
More and more women are exploring HRT (Hormone Replacement Therapy).
Hormone replacement therapy may significantly reduce symptoms such as hot flashes, night sweats or sleep problems. Whether HRT is suitable always depends on the individual situation.
That is why this decision should always be made together with a doctor or healthcare professional. Medical advice is especially important in cases of severe symptoms or uncertainty.
Supplements during menopause and perimenopause
Many women consciously pay extra attention to their micronutrient intake during menopause.
Commonly used supplements include:
- magnesium
- calcium
- vitamin D3 + K2
- omega 3
- B vitamins
- iron
- products for sleep and relaxation
Supplements do not replace a healthy diet or medical advice, but they may be a valuable addition to a healthy lifestyle.
All products related to menopause, perimenopause and wellbeing can be found here:
View all menopause & perimenopause products
Solaray STAGES - support during menopause and perimenopause
Herbal supplements and targeted micronutrient combinations are also consciously used by many women during menopause.
That is why our assortment also includes the Solaray STAGES products.
This product line was specially developed to support women during different hormonal stages of life, including perimenopause and menopause.
The products combine carefully selected botanical ingredients, vitamins and minerals in modern formulations. Many women specifically look for support for:
- energy and daily wellbeing
- sleep and relaxation
- hormonal wellbeing
- mental balance
- skin and hair
Menopause: every woman experiences it differently
Perimenopause and menopause are natural stages of life, but every woman experiences them differently.
Some women only experience mild symptoms, while others struggle more with sleep problems, fatigue, weight gain or emotional changes.
The most important thing is to take symptoms seriously, listen to your body and seek support when needed. Nutrition, exercise, sleep, stress management and a good intake of nutrients may all play an important role.