Understanding Perimenopause: 5 Signs Your Body Is Changing (And What to Do About It)

Perimenopause is a word many of us didn’t grow up hearing — yet most of us will spend years navigating it.

It’s the transition leading up to menopause (which officially is 12 months after your last period), and it can start as early as your mid-to-late 30s and last up to a decade.

That’s a long time to feel like something is off — especially when the changes are subtle, confusing, or dismissed by others.

In this blog, we’ll break down:

• What perimenopause actually is (and what it’s not)

• 5 common signs your body is changing

• What’s happening behind the scenes hormonally

• What you can do to feel better — without extreme fixes or fear

You’re not broken. You’re not overreacting. Your body is changing — and you can support it.

First: What Is Perimenopause?

Perimenopause means “around menopause.” It’s the natural transition when your ovaries gradually produce less estrogen and progesterone.

Unlike menopause (which is one moment in time), perimenopause is a process — with shifting hormones, cycles, and symptoms that come and go.

It’s not a disease. It’s not just hot flashes. And it’s not the end of vitality.

But it is a time when you might feel more tired, foggy, inflamed, or out of sync with your body.

Let’s explore 5 signs your body may be moving into this new season.

Sign #1: Your Cycle Starts to Change

One of the first clues that perimenopause is beginning is a shift in your menstrual cycle.

You may notice:

• Shorter or longer cycles

• Heavier or lighter bleeding

• More PMS symptoms

• Missed periods (but not yet 12 months without one)

What’s happening: As progesterone declines (usually first), ovulation becomes less consistent. Estrogen may still be high — or even spike unpredictably — leading to heavier or more symptomatic periods.

What to do:

• Track your cycle, not just dates but symptoms too

• Support hormone clearance with fiber and hydration

• Add magnesium and B6 to help ease PMS and mood changes

Sign #2: You’re More Tired Than Usual

Even if you’re sleeping enough, perimenopause fatigue can feel bone-deep.

This can be caused by:

• Hormonal disruption (estrogen + cortisol interactions)

• Blood sugar instability

• Iron deficiency (especially with heavy cycles)

• Poor sleep quality (more on that next)

What to do:

• Prioritize protein and balanced meals to support energy

• Check labs: ferritin, B12, vitamin D, thyroid panel

• Build rest and recovery into your weekly routine

Sign #3: Your Sleep Takes a Hit

Falling asleep is harder. Waking up at 2am becomes normal. Hot flashes or night sweats may disrupt rest — or you just wake up not feeling restored.

Estrogen and progesterone both influence sleep quality. As they decline or fluctuate, so does melatonin production and body temperature regulation.

What to do:

• Establish a calming wind-down routine

• Eat a balanced dinner with carbs and protein

• Try magnesium glycinate

• Consider a bedtime protein snack to stabilize overnight blood sugar

• Reduce alcohol and caffeine, especially in the evening

Sign #4: Your Mood Feels Less Predictable

You may feel:

• More irritable or anxious

• Weepy or overwhelmed

• Less motivated or confident

Shifting estrogen and progesterone can affect serotonin and GABA — the brain’s calming neurotransmitters. Emotional responses may feel exaggerated or harder to regulate.

What to do:

• Eat consistently (blood sugar swings worsen mood)

• Add omega-3s and magnesium for nervous system support

• Move your body regularly, but don’t overdo it

• Talk to your provider if mood changes persist — support is available

Sign #5: Your Body Composition Is Shifting

Even if your habits haven’t changed, you may notice:

• Increased belly fat

• Muscle loss

• Slower recovery from workouts

This is related to lower estrogen and muscle mass, as well as increased insulin resistance in midlife. It’s not about willpower — it’s physiology.

What to do:

• Strength train at least 2x/week to preserve muscle

• Eat at least 25g of protein at meals (many need more)

• Include fiber and healthy fats to support blood sugar balance

• Rest when you need to — chronic stress can amplify weight changes

Q&A: Perimenopause Support

Q: Is there a test for perimenopause?There’s no single test. Hormones fluctuate daily, so diagnosis is based on symptoms and cycle patterns.

Q: Can I support hormones naturally?Yes — through nutrition, movement, sleep, and stress support. In some cases, supplements or hormone therapy may be helpful too.

Q: Should I track my cycle even if it’s irregular?Yes! It helps you understand your patterns and advocate for support.

Q: Can I still get pregnant?Yes — ovulation still happens sporadically in perimenopause. Use protection if avoiding pregnancy.

Final Thoughts

Perimenopause is a chapter — not a crisis.

Yes, your body is changing. But change doesn’t mean decline. It means your body is asking for a new kind of support.

When you understand what’s happening, you can meet your body with care — not confusion. You can eat, move, and live in ways that support your changing needs.

Inside Honor Your Body, we help you create habits that work with your changing hormones — not against them. 

Join us today and discover how sustainable health can feel peaceful, not stressful.

Looking for support and accountability in your movement and nutrition journey?

Book a call!