Perimenopause Symptoms & Natural Relief: My Experience and What Works

Super Bowl LVII had plenty of exciting moments—two great teams, Patrick Mahomes at his best, and, surprisingly, a national conversation about hot flashes. The organization What’s VMS? used their Super Bowl ad to bring awareness to perimenopause and vasomotor symptoms (VMS)—the fancy term for the hot flashes and night sweats that many of us experience. Their website offers helpful resources, and their parent company, Astellas, is working on a non-hormonal medication for hot flashes. But here’s the thing—there are also natural ways to manage perimenopause symptoms, and I’ve learned a lot about them firsthand.

So, what is perimenopause?

Perimenopause is the transition period before menopause, which officially begins when you’ve gone a full year without a menstrual cycle. For some of us, symptoms creep in long before that—sometimes even a decade before menopause actually hits. The first sign? Irregular cycles. But that’s just the beginning.

My Experience with Perimenopause Symptoms

When I first started noticing changes, I didn’t immediately connect the dots. The hot flashes, brain fog, mood swings, and sleepless nights seemed to come out of nowhere. Turns out, perimenopause was the culprit. Here are some common symptoms I (and many others) have dealt with:

• Hot flashes and night sweats

• Mood swings, anxiety, and irritability

• Trouble sleeping

• Fatigue

• Joint pain

• Decreased libido

• Vaginal dryness

What About HRT?

Some women opt for hormone replacement therapy (HRT) when symptoms start interfering with daily life. While HRT can be effective, it also carries risks like increased chances of certain cancers, blood clots, and heart issues, especially if you already have risk factors. That’s why I chose to look into natural ways to manage my symptoms first.

Natural Ways to Manage Perimenopause

Tracking Your Cycle

Even though my cycle became unpredictable, tracking it helped me see patterns. I started noticing when my symptoms would flare up, which gave me a sense of control instead of feeling like my body was completely out of whack.

Managing Hot Flashes

Hot flashes were my biggest struggle, and I quickly learned that certain things made them worse—coffee, alcohol, and spicy foods were big triggers for me. Staying hydrated, dressing in layers, and keeping my bedroom cool at night made a difference. Exercise also helped! Studies show that active women tend to have fewer hot flashes, and I noticed that regular movement, even just walking, helped me feel better overall. Supplements can also help alleviate symptoms.

Supporting Bone Health

Perimenopause isn’t just about dealing with symptoms—it’s also about setting ourselves up for long-term health. I started paying more attention to calcium and vitamin D to protect my bones. Strength training and weight-bearing exercises became part of my routine, and I feel stronger for it.

Maintaining a Healthy Weight and Muscle Mass

Weight gain can sneak up during perimenopause, but focusing on strength rather than the scale made a difference for me. Prioritizing protein in my meals helped with muscle retention and kept me feeling full longer, which cut down on mindless snacking. Try things like light weight lifting and creatine to kickstart your muscles.

Supporting Mental Health and Sleep

The mood swings and anxiety caught me off guard, but I found relief in daily movement, mindfulness, and setting aside time for things that bring me joy—whether it’s a walk, reading a book, or catching up with a friend. Sleep was another struggle, but I found that cutting back on screen time before bed, drinking herbal tea, and keeping a consistent routine made a difference.

Finding Support

One of the best things I did was connect with other women going through the same thing. Whether it was a casual chat with friends or joining an online community, talking about perimenopause made me feel less alone and gave me new ideas to try.

The Bottom Line

Perimenopause is a major transition, but it doesn’t have to be miserable. While every woman’s experience is different, taking steps to support my body naturally has helped me feel more in control. If you’re going through perimenopause, know that you’re not alone—and you have more options than you might think. Who knows? This could be the start of feeling better than ever!