Navigating perimenopause and menopause can feel overwhelming, especially when you’re juggling symptoms, daily responsibilities, and stress. Here’s a practical, supportive guide to understanding what’s happening in your body, with straightforward answers to the most-Googled questions, plus manageable tips for lifestyle, nutrition, and stress relief.

What Are Perimenopause and Menopause?

Perimenopause is the transitional phase before menopause, marked by hormonal fluctuations and changes in menstrual cycles. It typically starts in your mid-40s but can begin earlier or later. This stage lasts on average from 3-4 years with some women experiencing symptoms for over a decade. It's highly indidual and has a lot of contributing factors.

Menopause is reached when you haven’t had a period for 12 consecutive months. The average age is 51-52, but it can range from the mid-40s to mid-50s.

Postmenopause that period after your last menstrual period and for the rest of your life. We refer to all of it as being in menopause for simplicity.

Common Questions Answered About Perimenopause and Menopause  

1. How do I know if I’m in perimenopause?

Look for symptoms like irregular periods, hot flashes, night sweats, sleep disturbances, mood swings, and changes in menstrual flow. These symptoms can come and go and may feel unpredictable. We have a list of over 103+ you can refer to. You can also download an interactive copy where you can check off your symptoms and keep track for yourself and your healthcare provider.

2. Can I still get pregnant during perimenopause?

Yes. As long as you’re having periods, even if irregular, pregnancy is possible so we recommend being careful, if you no longer have a desire to have children.

3. What causes these symptoms?

The main culprit is fluctuating and eventually declining estrogen and progesterone, which affect many systems in your body.

4. Do women of different races experience menopause symptoms differently?

Black women often experience menopause earlier and have a longer transition period compared to other groups. They are more likely to report frequent, intense, and longer-lasting hot flashes—sometimes for up to a decade. Additionally, Black women tend to have higher rates of sleep disturbances and depression during this time, yet are less likely to receive hormone therapy or medical support.

Hispanic women commonly report more severe menopausal symptoms, such as bloating, weight gain, constipation, and vaginal dryness. They also tend to experience more genitourinary symptoms, which can impact quality of life. These symptoms may be influenced by both biological and cultural factors, as well as disparities in healthcare access.

Asian women, including those of East and South Asian descent, generally report fewer and milder menopausal symptoms compared to other groups. Hot flashes and night sweats tend to be less common and less severe. Cultural attitudes toward menopause and dietary differences may play a role in these variations.

Indigenous and First Nations women may experience a higher rate of painful sex and more severe overall menopausal symptoms. These challenges can be compounded by barriers to healthcare access and cultural differences in discussing menopause, which may affect the support and treatment they receive.

Simple Lifestyle, Nutrition, and Stress Management Tips

When you’re already feeling overwhelmed, small, realistic changes can make a big difference. Here’s what to focus on without adding to your load:

Nutrition: What to Eat (and What to Limit) in Perimenopause And Menopause  

• Choose mostly whole foods: vegetables and fruits (fresh, frozen, cooked, or raw)
• Include lean proteins: fish, chicken, eggs, beans, tofu, lentils
• Eat whole grains: brown rice, quinoa, whole wheat bread
• Add healthy fats: olive oil, nuts, seeds, avocado
• Eat more beans and leafy greens for fiber and bone health
• Limit highly processed foods, added sugars, and unhealthy fats
• Soy foods like tofu, tempeh, and edamame

Lifestyle: Manage Symptoms and Boosting Wellbeing in Perimenopause and Menopause  

• Move your body: Even gentle activity like walking, stretching, or yoga can improve mood, sleep, and energy. Find what feels good and fits your schedule.
• Prioritize sleep: Keep a regular bedtime, limit screens before bed, and create a calming routine (reading, gentle stretches, or deep breathing).
• Practice stress relief: Mindfulness, meditation, breathing exercises, or simply stepping outside for fresh air can help calm your system. Even five minutes counts.
• Stay hydrated: Drink water throughout the day to help manage hot flashes and support overall health.

Self-Compassion and Support

• Be kind to yourself: This is a major transition. It’s normal to feel off-balance at times.
• Ask for help: Talk to your healthcare provider if symptoms are affecting your quality of life. There are options, from lifestyle changes to medications, that can help.
• Connect: Reach out to friends, support groups, or professionals. You’re not alone in this journey.

Are There Supplements I Should Consider in Perimenopause and Menopause?

Here are three foundational options from our supplements to help support women through perimenopause and menopause with essential benefits:

• Essential Starter Bundle: Combines magnesium, omega-3, and fiber to support sleep, mood, digestion, and overall menopause symptoms.  
• Cortisol-Calm Deep Sleep Bundle: A blend that helps reduce stress, balance cortisol, and improve relaxation and sleep.  
• DIM helps balance estrogen levels to ease symptoms like mood swings and hot flashes during menopause.

These supplements offer targeted support to help manage common menopausal symptoms in an effective way.

Bottom Line

Perimenopause and menopause are natural life stages, but the symptoms can be challenging. Understanding what’s happening, knowing you’re not alone, and making small, supportive changes to your nutrition, lifestyle, and stress management can help you feel more in control—without adding to your to-do list. If symptoms are overwhelming, reach out to your healthcare provider for personalized support.