How Can You Check If You Are In Perimenopause?
You might have heard the word perimenopause before, but what does it actually mean?
If you’re in your late 30s or 40s and starting to notice changes in your mood, energy, sleep, or cycle then you could be in this natural (but often confusing) stage.
Let’s talk about what perimenopause is, what to look out for, and how to check what’s really going on in your body.
What Is Perimenopause?
Perimenopause means “around menopause.”
It’s the transition time before your periods stop completely.
During this stage, your hormones start to fluctuate especially oestrogen and progesterone.
You might still have periods, but they could be different (shorter, longer, heavier, or suddenly unpredictable).
This phase can last anywhere from a few years up to ten (yep, really!).
Most women start noticing changes between age 40 and 50, but some feel them earlier, especially after stress, pregnancy, or big life changes.
Common Signs of Perimenopause
Perimenopause doesn’t look the same for everyone, but here are some of the most common signs that your hormones are shifting:
Changes in your period
– Your cycle gets shorter or longer
– Your flow changes (heavier or lighter)
– You skip months, then your period suddenly comes back
Sleep struggles
– You wake up in the night or can’t fall asleep easily
– You feel tired but wired
Hot flushes or night sweats
– Sudden warmth, flushing, or sweating especially at night
Mood and anxiety changes
– Feeling more anxious, irritable, or teary than usual
– Emotions feel bigger or harder to regulate
Weight or bloating
– Weight creeping on, especially around your belly
– Feeling puffy or bloated
Brain fog
– Trouble focusing or remembering things
– Feeling mentally “foggy”
Lower libido or vaginal dryness
– Less interest in sex
– Dryness, discomfort, or pain during intimacy
Fatigue and energy crashes
– Feeling flat, even after a good night’s sleep
How Can You Check If You’re in Perimenopause?
There’s no single test that gives a yes or no answer, but here are the best ways to find out:
1. Start by tracking your symptoms
Write down changes in your period, sleep, mood, and energy for a few months.
Patterns are powerful, they help you (and your practitioner) see what’s really going on.
You can use an app or a simple notebook. Note things like:
– Cycle length and flow
– PMS or mood swings
– Sleep quality
– Hot flushes or night sweats
– Cravings or bloating
When you look back, you’ll start noticing hormone patterns.
2. Blood tests (with the right timing)
Your GP or naturopath can check hormones like:
– FSH (Follicle Stimulating Hormone) is often higher during perimenopause
– Oestradiol (oestrogen) can swing up and down a lot
– Progesterone tends to decline earlier
– Thyroid and iron as low levels can mimic perimenopause symptoms
But here’s the catch:
Hormones fluctuate daily, so one blood test might not tell the whole story. That’s why it’s important to look at your symptoms and timing, not just numbers.
3. DUTCH test (for deeper insight)
If you want a fuller picture, your naturopath may recommend a DUTCH hormone test.
This is a urine test that shows how your body is making and clearing hormones, as well as stress hormones like cortisol.
It’s especially helpful if you’re struggling with mood swings, sleep problems, or anxiety, because it connects your stress response to your hormones.
4. Consider your age and history
If you’re in your 40s and notice several of these symptoms, perimenopause is very likely.
Even women in their late 30s can experience early changes, especially after chronic stress, burnout, or nutrient depletion.
Your life story matters. Your hormones don’t change in isolation, they shift based on stress, sleep, gut health, and how supported your body feels.
What You Can Do to Support Your Body
You don’t have to “just deal with it.” There’s so much you can do to help your body through perimenopause naturally.
Nourish your hormones
Eat balanced meals with protein, healthy fats, and fibre to stabilise blood sugar and energy.
Include foods like avocado, flaxseeds, leafy greens, and whole grains.
Prioritise sleep
Sleep is when your body repairs and resets hormones.
Try gentle wind-down routines (herbal tea, magnesium, deep breathing, or a warm bath before bed).
Support with herbs
Herbs like ashwagandha, chaste tree (vitex), and sage can support hormone balance, reduce stress, and ease symptoms like hot flushes and mood changes.
Calm your nervous system
Chronic stress worsens hormone fluctuations.
Gentle movement, breathwork, journaling, and time outdoors can help your body feel safe again.
Move in ways that feel good
Exercise doesn’t need to be intense. Walking, yoga, and strength training all support bone, heart, and mental health during this time.
When to Talk to a Practitioner
If your symptoms are affecting your daily life (like severe mood swings, heavy bleeding, or exhaustion) reach out for support.
A naturopath or nutritionist can help you find balance through food, herbs, and lifestyle shifts that work with your body’s natural rhythm.
You don’t have to “wait it out.”
Perimenopause isn’t just an ending. It’s a transition into a new phase of strength, clarity, and energy.
Perimenopause is your body’s way of shifting gears, not falling apart.
By paying attention to your symptoms, supporting your nervous system, and nourishing your body, you can feel calmer, stronger, and more yourself, even in the middle of all the changes.
Your hormones are talking to you, now’s the time to listen.