If you are a woman, trans man, or non-binary person registered female at birth aged 45 or over and noticing changes like irregular periods, hot flashes, or mood swings, you might be experiencing perimenopause.
In the UK, approximately 13 million women are either currently experiencing or have gone through menopause—about 51% of the female population.
While menopause is often the focus, perimenopause is where most hormonal fluctuations and symptoms begin. You are considered perimenopausal until menopause begins, even if your only symptom is an irregular period.

What Exactly Is Perimenopause?
Perimenopause is the natural transition leading up to menopause, when the body starts producing less oestrogen and progesterone. It can begin several years before menopause.
Menopause is officially reached when you haven’t had a menstrual period for 12 months. Until then, you’re in perimenopause, even if periods are just irregular.

When Does It Start?
It varies, but most women enter perimenopause in their 40s—some as early as their mid-30s.

How Long Does It Last?
Perimenopause lasts from a few months to 10 years (average: 4 years). It ends at menopause and includes two stages:

1. Early Perimenopause

• Oestrogen levels begin to fluctuate
• Irregular ovulation, regular periods may continue

Common signs:

• Changes in menstrual cycle
• Heavier/lighter bleeding
• Increased PMS
• Mild hot flashes or night sweats
• Mood swings or anxiety
• Breast tenderness

2. Late Perimenopause

• More significant oestrogen drop
• Periods become infrequent
• Ovulation becomes rare or stops

Common signs:

• Skipped or widely spaced periods
• Intense hot flashes and night sweats
• Vaginal dryness, discomfort during sex
• Sleep disturbances
• Brain fog, memory issues
• Weight gain, mood changes

Relieving the Symptoms

1. Lifestyle Strategies

Diet and Nutrition:

• Eat whole foods: vegetables, fruits, grains, lean protein
• Phytoestrogens: soy, flaxseeds, legumes
• Limit caffeine, alcohol, sugar
• Stay hydrated

Exercise:

• Cardio for mood and weight
• Strength training for bone health
• Yoga or tai chi for stress/sleep

Sleep Hygiene:

• Regular bedtime routine
• No screens/caffeine before bed
• Cool room to manage night sweats

2. Natural Remedies

• Black Cohosh: Eases hot flashes, mood swings
• Maca Root: Boosts energy and mood
• Vitamin D + Calcium: Maintains bone health
• Omega-3s: Supports mood, heart, and joints

Herbal Teas:

• Sage Tea: Reduces sweating
• Red Clover Tea: Mimics oestrogen
• Licorice Root Tea: Reduces fatigue and mood swings
• Chamomile: Helps sleep, anxiety
• Peppermint/Ginger: Aids digestion, nausea

3. Medical Treatments

• Hormone Therapy (HRT): Reduces hot flashes, mood swings
• Vaginal oestrogen: Relieves dryness, painful sex
• Non-Hormonal: SSRIs/SNRIs for mood; gabapentin or clonidine for hot flashes or sleep

4. Mental & Emotional Support

• Therapy or counselling
• Mindfulness and meditation
• Support groups (online/in-person)

5. Regular Health Monitoring

• Annual checkups for cholesterol, BP, bone density
• Track symptoms via journal or app

You’re Not Alone
Perimenopause is normal. Though challenging, with the right support and tools, you can manage it confidently. Listen to your body, honour its changes, and take steps to support your health.

Get Support at Ocimum Healthcare
Struggling with perimenopausal symptoms? Book a consultation today for expert guidance. Get a free workout plan to support your health during this transition.