What Is Perimenopause? Signs, Stages, and What to Do About It

If You Feel Like You’re on a Hormonal Rollercoaster But Your Doctor Says You’re “Not in Menopause Yet”… You’re Probably in Perimenopause. 

Let’s get real, girlfriend.

Have you ever found yourself wide awake at 3 a.m., sweating through the sheets with your mind racing? Or maybe you’ve started snapping at your loved ones over the smallest things, or you feel like you’re living in a brain fog you just can’t shake? Maybe your periods, once so predictable, are now showing up whenever they feel like it—or sometimes not at all.

If you’ve been told “You’re not in menopause yet,” but you know something is changing, you’re NOT imagining things. Welcome to perimenopause—the hormonal transition that catches so many of us off guard.

I’m Dr. Anna Cabeca, your Girlfriend Doctor, and as someone who went through early menopause myself, I know firsthand how confusing (and sometimes lonely) this time can feel. I also know that with knowledge, compassion, and a few powerful tools, you can navigate perimenopause with so much more grace, confidence, and even joy.

Let’s break down exactly what perimenopause is, how to spot the signs, and most importantly—how to support yourself naturally so you can feel like YOU again.

In This Article, You’ll Learn: 

• What perimenopause is and how long it lasts

• The most common signs and symptoms (including some surprises!)

• The four stages of perimenopause and what to expect at each

• Natural remedies and daily rituals to balance your hormones

• How to track your journey and get the support you deserve

Perimenopause is the hormonal transition leading up to menopause, when your ovaries gradually produce less estrogen, progesterone, and testosterone.

Key points: 

• Can start as early as your late 30s (and sometimes even sooner)

• Lasts an average of  4–10 years , but can be shorter or longer

• Ends when you’ve gone  12 months without a period  (that’s menopause!)

This transition is sometimes called “puberty in reverse,” and honestly, it makes sense! Your hormones don’t just drop—they can swing wildly, up and down, month to month or even week to week. That’s why the symptoms can feel so unpredictable, and why some months feel “normal” and others feel completely upside down.

Why Does Perimenopause Happen? 

Simply put, your ovaries are getting ready to retire. But before they hand over the baton, they make less of the hormones your body has relied on for decades. This drop and fluctuation in estrogen, progesterone, and testosterone causes the symptoms you’re feeling.

You might notice that some months your symptoms are mild and barely there, and other times it’s like you’ve got all the menopause symptoms at once. This is normal—if not always easy!

Signs and Symptoms of Perimenopause 

Let’s talk specifics. Perimenopause doesn’t look the same for every woman, but there are some classic symptoms that almost everyone experiences at some point.

Common Signs of Perimenopause

🌀 Irregular periods  (shorter, longer, heavier, skipped)
🔥 Hot flashes  and  night sweats 
😭 Mood swings, anxiety, or tearfulness 
😴 Sleep trouble  or waking at 3 a.m.
🧠 Brain fog  or forgetfulness
🪞 Weight gain  (especially belly fat)
💧 Vaginal dryness or discomfort 
😕 Lower libido  or intimacy issues
💔 Heart palpitations  or new sensitivities
🦴 Joint aches  or muscle stiffness
😣 Increased PMS  or “period surprises”

“I felt like a stranger in my own body. Once I understood it was perimenopause, everything clicked.” – Girlfriend Doctor Club member

• Cycles are still regular (maybe a few days shorter or longer)

• Subtle mood or energy changes begin

• PMS can worsen, or you might feel more sensitive than usual

• Periods become less predictable—sometimes heavier, sometimes lighter

• More pronounced sleep issues, including night waking or restlessness

• Hot flashes and mood swings can start to appear

• Long gaps between periods (skipping months is common)

• Hot flashes, vaginal dryness, and brain fog often intensify

• You may notice weight creeping up, especially around your middle

• Libido may dip, and intimacy can feel more challenging

• 12+ months without a period (officially “menopause”)

• Many symptoms stabilize, but some (like dryness or sleep issues) can linger

• You may notice a new sense of clarity, energy, or “lightness” as hormones settle

• Focus on green veggies, healthy fats, and clean proteins at every meal.

• Limit sugar, refined carbs, and alcohol—these can make symptoms worse.
  
  

 2. Support Hormones Naturally

4. Track Your Symptoms

Using a journal or app can help you spot patterns and communicate clearly with your provider.

 TRACK: 

• Periods and cycle changes

• Mood and energy

• Sleep, hot flashes, and brain fog

• What helps (and what doesn’t)
  
  

5. Nourish Intimate Skin

Vaginal dryness is common, but you don’t have to just “live with it.”

Lifestyle Habits for a Smoother Transition

You don’t have to overhaul your life overnight. Start with one or two changes and build from there.

  SLEEP:  

• Prioritize 7–8 hours, create a calming bedtime routine, and keep your room cool and dark.

  MOVEMENT: 

• Aim for daily activity—walks, yoga, dance, or strength training. Movement supports mood, metabolism, and sleep.

  STRESS REDUCTION: 

• Try breathing exercises, nature time, or journaling.

• Limit over-scheduling and say “no” more often—protect your energy.

 GUT HEALTH:  

• Add probiotics and fiber-rich foods to support hormone balance and detox.

Q: Can I get pregnant during perimenopause?  
A: Yes! Ovulation can still occur—even if periods are irregular. If you don’t want to conceive, use contraception until you’ve been period-free for a year.

Q: Should I get hormone testing?  
A: It can be helpful, but symptoms are often a better guide than labs during this fluctuating phase. Track your symptoms and share them with your provider.

Q: How is perimenopause different from menopause?  

A: Perimenopause is the transition (with fluctuating hormones and symptoms). Menopause is defined as 12 months with no period. Symptoms can happen in both stages.

Q: How do I know what products to use?  
A: Take the  Vajayjay Quiz for a personalized recommendation.

Q: How long does perimenopause last? 

A: Most women experience perimenopause for 4–10 years, but this can vary. Early support can make a huge difference in how you feel.

Q: What is perimenopause and how do I know if I’m in it?  

A: Perimenopause is the years-long transition before menopause, marked by hormone fluctuations. If your cycles are irregular and you have symptoms like hot flashes, mood swings, or sleep issues, you may be in perimenopause.

Q: What are the best natural remedies for perimenopause?  
A: Focus on blood sugar balance, adrenal support (like Mighty Maca® Plus), stress reduction, and nourishing intimate skin with Julva® or Velvè.

Q: Should I be worried about perimenopause?  
A: Not at all! It’s a natural transition. With the right support, you can feel confident, clear, and connected throughout this chapter.

Let’s Redefine This Chapter

Perimenopause isn’t a breakdown—it’s a biological shift with powerful opportunities for growth, vitality, and connection.

I want you to know:

 You are not alone. You are not broken. And you have support. 

I went through early menopause myself—and while there were moments of confusion, I can tell you from experience that this can be a time of incredible self-discovery and personal power. Your body is wise, and these changes are simply signals, not a loss.

Start here: 

• 💚 Mighty Maca® Plus  for daily energy and hormone harmony

• 💗 Julva Trial Pack  for comfort and confidence

• 📝 16-Day Keto-Green Plan  to support your body naturally

Menopause is mandatory. Feeling lost isn’t. Let’s navigate this together.

External Sources 

• North American Menopause Society

• PubMed: Hormone Fluctuations in Perimenopause