Perimenopause is one of life’s most underestimated curveballs—a sneaky hormonal rollercoaster that can leave even the most poised among us wondering if we’ve suddenly become a walking soap opera. But fear not, dear reader! This is not a death sentence for your youth or vitality. Instead, it’s a transitional phase that—if tackled with the right strategies—can leave you stronger, more self-aware, and deeply empowered.
Ready to learn how to navigate this hormonal jungle like a pro? Let’s dive in.
What Is Perimenopause, Anyway?
Perimenopause, meaning “around menopause,” is the transitional phase leading up to menopause when your body starts winding down its reproductive hormones. While menopause is officially marked by 12 consecutive months without a menstrual period, perimenopause can last anywhere from 4 to 10 years. Think of it as your ovaries planning their retirement party—just without the courtesy of an official RSVP.
During this phase, estrogen and progesterone—the dynamic duo of female hormones—become wildly unpredictable. Some days they’re showing up for work; other days, they’ve taken an extended lunch break. This hormonal chaos is what gives perimenopause its reputation as a time of dramatic (and often annoying) symptoms.
Who Does Perimenopause Affect the Most?
Short answer: All women with ovaries will experience perimenopause at some point, typically in their 40s or early 50s, however it can start as early as 35. Several factors can influence its timing and intensity:
- Family history of early menopause
- Surgical procedures (like hysterectomy or ovarian removal)
- Medical treatments (such as chemotherapy)
- Smoking (which accelerates ovarian aging)
- Chronic stress (which disrupts hormone balance)
Symptoms of Perimenopause: The Greatest Hits
Not everyone experiences perimenopause the same way, but here are the chart-toppers that many women encounter:
- Irregular Periods – Your once-predictable cycle becomes as erratic as a toddler on a sugar high.
- Hot Flashes & Night Sweats – Sudden heat waves leave you fanning yourself like a Southern belle at a summer wedding.
- Mood Swings – Feeling like you’ve been cast in a telenovela? Blame your hormones.
- Sleep Disturbances – Waking up at 3 a.m. for no apparent reason.
- Brain Fog – Forgetting why you walked into a room or where you left your phone (again).
- Weight Gain – Especially around the midsection, even if your habits haven’t changed.
- Decreased Libido – Your “get up and go” in the bedroom may have taken a nap.
- Hair & Skin Changes – Thinning hair, dry skin, or sudden breakouts.
- Joint Pain & Stiffness – Waking up feeling like the Tin Man in need of an oil can.
- Fatigue – Feeling like you’ve run a marathon before you’ve even gotten out of bed.
- Itchy Skin – That random, unexplained itching that makes you feel like you’ve developed invisible bug bites.
- Digestive Changes – Suddenly bloating from foods you’ve eaten your entire life, along with more frequent stomach upset.
- Tingling or Numbness – A weird, pins-and-needles sensation in your hands and feet.
- Heart Palpitations – A fluttery or racing heart sensation that comes out of nowhere.
- Increased Anxiety or Panic Attacks – Feeling on edge for no good reason.
- Urinary Issues – More frequent trips to the bathroom or sudden leaks when you sneeze.
How to Survive (and Thrive!) During Perimenopause
- Holistic Nutrition: Feed Your Hormones Right
Hormones are heavily influenced by what you eat. Here’s how to keep them happy:
✔ Load Up on Healthy Fats (Essential for hormone production)
✔ Prioritize Protein (Stabilizes blood sugar, supports muscle mass)
✔ Embrace Fiber (Supports gut health & estrogen detoxification)
✔ Ditch the Sugar (Prevents hormone chaos)
✔ Hydrate Like a Pro (Dehydration worsens perimenopause symptoms)
Keep reading as there is a one week hormone balancing menu plan included!
- Functional Medicine Supplements
Here are the top supplement picks to support perimenopause, available on my online store:
✅ Foundational 4 Bundle – Covers the key nutrients for hormone balance, including Magnesium, Vitamin D, B Vitamins, and Probiotics.
🐟 Omega-3 Fatty Acids – Reduces inflammation & brain fog, supports heart & brain health.
🌿 FemGuard & Balance – A blend of hormone-balancing herbs that supports estrogen metabolism, progesterone balance, and adrenal function.
- Stress Management for Hormone Balance
Chronic stress can wreak havoc on your hormones by increasing cortisol levels, which further disrupts estrogen, progesterone, and thyroid function. Managing stress is non-negotiable during perimenopause.
🛑 Stress Reduction Techniques:
✔ Prioritize Sleep – Aim for 7-9 hours per night in a dark, cool room.
✔ Deep Breathing – Take slow, deep belly breaths to activate the parasympathetic nervous system.
✔ Meditation & Mindfulness – Even 5 minutes per day can lower stress hormones.
✔ Reduce Caffeine & Alcohol – These increase cortisol and worsen symptoms.
✔ Get Outside – Sunlight naturally balances mood and regulates circadian rhythms.
✔ Laughter & Connection – Socializing boosts oxytocin and lowers cortisol.
Seven-Day Perimenopause Meal Plan
Monday
- Breakfast: Scrambled eggs with avocado & sautéed greens
- Lunch: Grilled salmon with quinoa & roasted Brussels sprouts
- Dinner: Lentil soup with a mixed greens salad
Tuesday
- Breakfast: Chia seed pudding with berries
- Lunch: Chicken & vegetable stir-fry with brown rice
- Dinner: Baked cod with sweet potato mash & asparagus
Wednesday
- Breakfast: Protein smoothie with almond milk, flaxseeds & spinach
- Lunch: Quinoa bowl with chickpeas, avocado & tahini dressing
- Dinner: Grass-fed beef burger with lettuce wrap & roasted cauliflower
Thursday
- Breakfast: Oatmeal with walnuts & cinnamon
- Lunch: Turkey & avocado wrap with mixed greens
- Dinner: Roasted chicken with mashed cauliflower & steamed green beans
Friday
- Breakfast: Scrambled eggs with smoked salmon and avocado
- Lunch: Lentil and spinach salad with balsamic vinaigrette
- Dinner: Grilled shrimp with roasted Brussels sprouts and quinoa
Saturday
- Breakfast: Coconut yogurt with almonds, chia seeds, and fresh berries
- Lunch: Turkey and avocado lettuce wraps with hummus
- Dinner: Baked salmon with steamed broccoli and mashed cauliflower
Sunday
- Breakfast: Almond flour pancakes with coconut cream and berries
- Lunch: Zucchini noodles with pesto and grilled chicken
- Dinner: Grass-fed beef stir-fry with mixed vegetables and brown rice
Need Further Support?
If you’re experiencing hormonal chaos and need a personalized approach, I offer comprehensive hormone testing to get to the root cause of your symptoms.
Skip the line and order your testing kit here so that your results are ready at your first appointment!
Note- appointment fees not included in testing fee.
📅 Book a consultation today:
👉 www.drcobi.com/booking
Let’s work together to restore balance and help you feel like yourself again! 💜✨
By focusing on holistic wellness, stress management, and targeted supplements, you can thrive through perimenopause.
💪 You’ve got this! ✨
Everything you need to support your perimenopause journey is available at my online store. 🌿💊