Perimenopause Symptoms You Shouldn’t Ignore

That’s how it often begins — in your late 30s or early 40s. A cycle that once ran like clockwork begins to shift. One month it shows up early, the next it’s missing in action. Bleeding gets heavier or lasts longer than usual. You're suddenly wide awake at 3 am, snapping at things that never used to bother you, and the PMS you thought you left behind in your twenties makes a comeback.

This isn’t in your head. It’s perimenopause, the transition phase before menopause officially begins, and it can be just as disruptive as puberty was. How do we navigate this phase, where hormones get wild and your body plays by new rules? Let’s figure it out together.

What’s The Difference Between Perimenopause And Menopause?

Think of menopause as the finish line, and perimenopause as the (long, winding) road that gets you there. Menopause is officially diagnosed when you’ve gone 12 consecutive months without a period, marking the end of your reproductive years. Perimenopause is the transitional phase leading up to menopause.

So, what’s happening to your body during perimenopause? In a word: estrogen, but it’s not working alone.

During perimenopause, estrogen and progesterone, the two hormones that regulate your menstrual cycle, start fluctuating in unpredictable ways. And they don’t decline gradually or neatly. They spike. They crash. Sometimes both in the same week. One of the first signs of menopause starting is a shift in your menstrual cycle, your flow changes, or your cycle becomes harder to track.

That’s because ovulation becomes inconsistent. Some months, your ovaries release an egg; other months, they don’t. When ovulation does not happen, you do not produce enough progesterone to balance estrogen, which can lead to estrogen dominance. That’s what causes those heavy periods in perimenopause. Other times, estrogen drops suddenly, and your period might come late, be unusually light, or skip altogether.

“I used to have a period I could set a calendar to. Now I never know what to expect, it’s either early, heavy, or completely AWOL,” says Priya.

This rollercoaster is part of your body’s slow transition toward menopause. Up to 36% of women experience irregular periods in their 40s, usually between the ages of 45 and 55, but many women notice changes starting in their late 30s.

It’s Not Just About Periods: The Other Side Of Perimenopause

"I kept blaming stress. But it wasn’t just work, my body felt like it was giving up on me!” says Priya.

That makes sense, because these hormones don’t only affect your uterus.

Perimenopause can last anywhere from 2 to 8 years, with hormone fluctuations that affect 80% of women. Estrogen and progesterone have a significant influence on your brain, mood, metabolism, and sleep. Unfortunately, these symptoms are easy to dismiss as burnout or stress when they’re actually hormonal. Here are some of the most common non-period symptoms women report:

1. Sleep Disruptions 

Falling asleep easily but waking up at 2 or 3 am? That’s often linked to estrogen drops, which can affect the balance of melatonin and cortisol.

2. Mood Swings, Anxiety, Or Low Mood 

Estrogen supports serotonin and dopamine, your feel-good brain chemicals. When it dips suddenly, your emotional balance goes with it. Many women report crying spells or irritability that they haven’t felt since adolescence.

“I’d go from feeling fine to crying in the middle of a work email. It felt hormonal, but no one tells you this could happen in your 40s,” Priya shares.

3. Hot Flashes And Night Sweats 

You’re suddenly flushed, drenched in sweat, or overheating at night. Estrogen helps regulate body temperature, so when it fluctuates, your internal thermostat does too.

4. Brain Fog 

You walk into a room and forget why. You blank out on words mid-sentence. Cognitive changes like these are incredibly common and often hormonal.

5. Vaginal Dryness Or Discomfort 

Lower estrogen levels affect vaginal tissues, reducing natural lubrication and elasticity. This can lead to discomfort during intimacy.

When To Worry About Your Period During Perimenopause

There is a wide range of what is considered “normal” during this transition, but some symptoms warrant a closer look:

• If you are frequently soaking through a pad or tampon
• If your bleeding lasts more than 7 days
• If your periods start coming closer together than usual

These are red flags - signs that you should start keeping a closer eye on your periods.

Why Tracking Your Perimenopause Periods Helps

“I thought I would definitely remember my last period, but every time the doctor asked, I blanked. That’s when I started using a period tracking app. It made everything easier to explain,” says Priya, who has been navigating irregular cycles for the past year.

The hormonal changes during perimenopause don’t happen on a smooth timeline — they rise and fall unpredictably, which is what makes symptoms so hard to pin down. “Having it all logged made me feel more in control. It helped me prepare instead of just reacting,” she adds.

Keeping a record of your periods and the perimenopausal symptoms that come with them gives you data you can actually use! Research shows that women who tracked their symptoms experienced a 42% reduction in physical discomfort within two weeks, compared to 12% in those who didn’t.

Tracking symptoms helps in three key ways:

1. Increased Body Awareness 

When you log symptoms like sleep issues, bloating, or hot flashes, you start noticing patterns like how caffeine affects your sleep or how stress flares up PMS-like symptoms. This awareness makes it easier to preemptively adjust your habits, like avoiding specific triggers or planning rest when you know symptoms tend to spike.

2. Validation And Reduced Anxiety 

Priya puts it best: “Once I saw it in my notes, I realised — okay, I’m not imagining this.” Tracking reassures you that what you’re experiencing is real, not random. This validation alone can lower stress levels, which in turn eases symptoms like fatigue, irritability, and brain fog.

3. Better Conversations With Doctors 

When you can show your doctor a clear log of symptoms and cycle changes, they’re more likely to pinpoint where you are in the menopause transition and recommend timely supportive treatments for perimenopause, whether that’s supplements, sleep strategies, or hormonal therapy. It also helps them distinguish perimenopause from more serious issues like fibroids or endometriosis.

In short, tracking gives you back a sense of control. That sense of agency, plus the ability to act early, can reduce both the physical impact and the emotional effects of perimenopause. Tracking doesn’t need to be perfect. Whether you jot it in a journal or use your favourite health app, the goal is simple: to understand what your body’s going through, and to advocate for what it needs next.

Managing The Mayhem: What Eases The Symptoms Of Perimenopause?

Some women find that natural remedies for perimenopause, like magnesium, vitamin B6, or phytoestrogens, help ease mood shifts and hot flashes.

Magnesium calms the nervous system, easing tension and improving sleep quality. B vitamins, especially B6 and B12, help regulate mood and energy by supporting the production of neurotransmitters like serotonin and dopamine.

Phytoestrogens are natural compounds found in foods like soy, flaxseeds, and lentils that mimic estrogen. They can help balance mild hormonal dips and have been shown to reduce hot flashes in some women.

Cognitive Behavioural Therapy (CBT) has solid evidence behind it for managing hot flashes, anxiety, and sleep disruption. Mindfulness and breathing techniques help lower cortisol, the stress hormone that often throws fuel on the hormonal fire during perimenopause.

And yes, hormone therapy is still on the table.

For women with intense symptoms, HRT (Hormone Replacement Therapy) can make a difference. There are also non-hormonal prescription treatments that target specific symptoms like hot flashes, without affecting your reproductive hormones directly.

When Your Cycle Goes Off-Script, Your Care Shouldn’t

When your cycle stops playing by the rules, the last thing you need is protection that can’t keep up. That’s why more women are choosing adaptable options like Mahina’s period panty.

Designed to meet your body where it is — on light days, heavy ones, or the ones that take you by surprise; it offers reassurance without the daily mental load, providing comfortable confidence exactly when you need it.