Something’s shifted—but you can’t explain what.
Your period’s a little off. You’re more emotional. You’re exhausted, forgetful, and sleep-deprived… but no one’s talking about it.
If you’re in your late 30s to mid-40s and wondering what’s happening to me?—the answer could be perimenopause.
This guide walks you through:
- 10 of the most common signs of hormonal change
- What causes them
- What you can do (right now) to feel better
This is your hormone health checklist.
First, What Is Perimenopause?
Perimenopause is the natural transition phase leading up to menopause, marked by fluctuating levels of estrogen, progesterone, and sometimes testosterone.
It can begin as early as age 35—and lasts anywhere from 4 to 10 years.
Your symptoms may be subtle at first, but they become harder to ignore over time. The key is spotting the patterns early.
Your 10 Signs of Perimenopause
Use this checklist to evaluate where you are in your hormonal journey:
1. Your Periods Have Changed
- They come earlier or later
- They’re heavier… or suddenly lighter.
- They last longer—or vanish, then return.
- You skip cycles or spot between the.m
🧬 What’s happening: Estrogen and progesterone no longer follow a steady monthly rhythm. Ovulation becomes irregular.
2. You’re More Tired Than Usual—Even With Rest
- You wake up groggy
- You crash mid-day
- Sleep doesn’t feel restorative.
🧬 Hormonal changes affect cortisol, melatonin, and thyroid—all impacting your energy systems.
3. Mood Swings Hit Harder (and Faster)
- You cry more easily
- Little things feel overwhelming.
- You feel irritated or ragey for no clear reason
🧬 Declining progesterone (your calming hormone) and estrogen imbalances affect serotonin and GABA—your brain’s emotional regulators.
4. Sleep Is a Struggle
- You can’t fall asleep.
- You wake at 2–4 AM with anxiety.
- Night sweats interrupt your rest
🧬 As estrogen drops, melatonin production and body temperature regulation go out of sync—causing hormonal insomnia.
5. You’re Gaining Weight Differently
- Belly weight that won’t budge
- Feeling puffy or inflamed
- No change in diet, but clothes fit tighter
🧬 Hormones impact insulin, cortisol, and thyroid—all of which contribute to midlife metabolic shifts.
6. Your Libido Has Changed
- Less desire
- Discomfort during sex
- Longer time to feel aroused
🧬 Estrogen, testosterone, and blood flow all decline during perimenopause—altering sexual response and physical sensitivity.
7. Your Brain Feels Foggy
- Forgetting words or tasks
- Trouble focusing
- Short-term memory glitches
🧬 Estrogen fuels the prefrontal cortex (focus) and hippocampus (memory). When it drops, your brain feels offline.
8. You Feel More Anxious—Even Without Triggers
- Racing thoughts
- Panic or dread
- “Wired but tired” feeling
🧬 Hormonal anxiety is real. Lower estrogen = less serotonin. Less progesterone = less calm. Cortisol stays elevated longer.
9. Your Skin, Hair, and Body Feel Different
- Thinner, drier skin
- Increased shedding or hair loss
- Brittle nails or changes in texture
🧬 Estrogen supports collagen, elasticity, and hydration. When it drops, your outer body shows it.
10. You Just Don’t Feel Like Yourself
- You’re doing “all the right things”—but nothing feels quite right.
- You feel off, flat, foggy, or detached.
- You keep wondering, “Is this the new normal?”
🧬 This sense of disconnection is common—but not permanent. It’s your body asking for support.
Expert Insight
“Perimenopause is more than period changes. It’s a neurological, emotional, and biological shift that affects women from the inside out. The earlier we recognize the signs, the better we can support them.”
— Dr. Lisa Mosconi, neuroscientist and author of The XX Brain
How Many Signs Do You Relate To?
✅ 1–3 symptoms: You may be in early perimenopause
✅ 4–7 symptoms: You’re likely in the middle phase
✅ 8+ symptoms: You may be entering late perimenopause
Your hormones are shifting—and it’s not all in your head.
What You Can Do Next
If you checked off more than a few signs, start here:
1. Track Your Cycle + Symptoms
Use a journal or app to monitor:
- Period timing and flow
- Energy, sleep, and mood
- Physical symptoms (hot flashes, cravings, libido)
This helps you spot patterns—and advocate for care.
2. Balance Blood Sugar
Every hormonal fix starts with blood sugar regulation.
✅ Eat every 3–4 hours
✅ Prioritize protein, fat, and fiber
✅ Avoid spikes from sugar and processed carbs
Stable blood sugar = more stable hormones.
3. Focus on Sleep First
Rest is where repair happens.
✅ Wind down without screens
✅ Use magnesium or calming herbs
✅ Keep your bedroom cool, dark, and distraction-free
4. Strengthen Your Stress Resilience
Chronic stress steals energy, sleep, libido, and hormonal harmony.
✅ Try breathwork, walking, therapy, or boundaries
✅ Ditch over-exercising (too much = more cortisol)
✅ Rebuild nervous system safety before expecting performance
5. Talk to a Hormone-Literate Provider
Ask about:
- Blood work (estrogen, progesterone, thyroid, cortisol)
- Nutrient testing (iron, vitamin D, B12, etc.)
- HRT or bioidentical options
- Supplements to support energy, mood, sleep, and cycle regularity
Real-Life Story
“I kept saying ‘I feel off’ but didn’t know how to explain it. My period was still regular, so doctors brushed it off. But once I tracked everything and saw the patterns, I realized—I was in perimenopause. Now I feel empowered, not confused.”
— Marina, 42
Myth vs Reality
| Myth | Reality |
| “You can’t be in perimenopause if you still get your period.” | Perimenopause often starts while you’re still cycling. |
| “It’s just ageing.” | It’s hormonal transition—and it can be supported. |
| “There’s no way to feel better.” | There are so many ways to feel like yourself again. |
Final Thoughts
Perimenopause is confusing—but it’s not chaos.
Your body is communicating—you just need the right tools to translate.
This checklist is your first step. The next? Taking action.
You deserve to feel strong, clear, and supported during this transition.
Sources
Anna Haotanto is the Founder of Zora Health and a passionate advocate for women’s empowerment. Anna’s personal experiences with egg-freezing, PCOS, perimenopause and the challenges of fertility have fueled her mission to provide high-quality information, financing, and support to help women and couples navigate their fertility journeys with confidence. She is also recognised for her achievements in finance, entrepreneurship, and women’s empowerment, and has been featured in various media outlets. You can also follow her on Linkedin or Instagram.
