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Perimenopause: Early Signs and How to Cope

Perimenopause occurs several years before menopause. Changes in your period, hot flashes, sleep issues… learn to recognize the early signs.

Perimenopause: Early Signs and How to Cope

Perimenopause is the transitional period leading up to menopause. It can begin several years before menstruation stops completely, often around the age of 40. Hormone levels fluctuate, and the body sends signals that are important to recognize.

The First Signs

  • Changes in menstrual cycles: shorter, longer, heavier or lighter, sometimes irregular
  • hot flashes and night sweats, especially at night
  • sleep disturbances
  • mood swings, increased irritability or anxiety
  • vaginal dryness
  • fatigue and sometimes weight gain, especially around the abdomen

These signs are caused by the gradual and irregular decline in estrogen and progesterone levels.

How Long Does It Last?

Perimenopause lasts an average of 4 years, but this varies widely. Menopause is considered confirmed after 12 consecutive months without a period.

What helps on a daily basis

  • Exercise regularly, including strength training to maintain muscle and bone health.
  • Eat a diet rich in calcium, protein, and omega-3s, while limiting simple sugars and alcohol, which can worsen hot flashes.
  • Prioritize sleep: keep your bedroom cool and limit screen time in the evening.
  • Manage stress (breathing exercises, walking, calming activities).

Birth control is still important

As long as your periods haven’t stopped for a year, pregnancy is still possible: don’t stop using birth control without medical advice.

When to Seek Medical Advice

Seek medical advice if your bleeding is very heavy, if it returns after a long absence, or if symptoms (hot flashes, sleep issues, mood swings) are affecting your daily life: solutions are available, including hormone therapy for menopause when indicated.

This article is for informational purposes only and is not a substitute for medical advice. Your doctor or midwife can support you through this transition.

Sources

Official sources, accessed in July 2026.