Understanding Perimenopause & Menopause: What Every Woman Should Know

Hormonal changes are a natural part of a woman’s life—but they’re rarely talked about in depth. So many of us are left wondering “Is this normal?” as we navigate changes in our sleep, skin, energy levels, mood, and more. Whether you’re in your 30s starting to notice subtle shifts or later in life facing more dramatic changes, knowing what to expect can help you feel empowered and supported.

The number of postmenopausal women worldwide is around 1.1 billion. With a worldwide increase in life expectancy, women will spend one-third of their lives or more in the postmenopausal phase. Postmenopausal women have increased health risks due to hormone change; 50% of women >50 years of age will experience an osteoporotic bone fracture during their lifetime [1]. There is three times more obesity, metabolic syndrome, and higher risk of cardiovascular diseases in postmenopausal women versus pre-menopausal.

This guide is for every woman—because understanding your hormones shouldn’t start when symptoms hit hard. Hormonal health is not static; it evolves across decades. What you do in your 20s and 30s can significantly shape how you experience midlife transitions. Awareness, prevention, and early intervention are the keys to navigating perimenopause and menopause with clarity and confidence. Nutrition, stress levels, sleep habits, and gut health all influence how women move through perimenopause and menopause. Let’s walk through what perimenopause and menopause actually are, how to recognize the signs, and what you can do to feel more balanced through every phase.

Perimenopause: The Transition Before Menopause

Perimenopause literally means “around menopause.” It’s the transitional time leading up to menopause when your hormones—especially estrogen and progesterone—start to fluctuate and gradually decline. This phase can begin as early as your mid-30s or 40s and typically lasts a few years to over a decade [2].

During this time, the ovaries don’t follow a predictable pattern. Some months, they ovulate. Other months, they don’t. This inconsistency leads to fluctuating estrogen and progesterone levels, which is what causes many of the symptoms associated with perimenopause [3].

Symptoms of Perimenopause

The early signs of perimenopause are often subtle and may be easily overlooked [5]. Hormonal shifts during this time can affect almost every part of your body and mind. Common symptoms include [9]:

• Irregular periods

• Changes in menstrual flow (heavier or lighter)

• Hot flashes and night sweats

• Mood swings, irritability, or increased anxiety

• Difficulty sleeping

• Brain fog or trouble concentrating

• Fatigue

• Breast tenderness

• Vaginal dryness

• Decreased libido

• Joint or muscular discomfort

The hormonal fluctuations during this phase can be a bit of a rollercoaster. You may feel perfectly normal one month, and then the next month you’re dealing with unexpected mood changes or sleep disruptions.

But here’s the thing: you’re not imagining it, and you’re not alone. Recognizing what’s happening inside your body is the first step toward supporting it.

Menopause: The Official End of Reproductive Years

Menopause is officially marked when you haven’t had a period for 12 consecutive months. At this point, the ovaries have significantly reduced production of estrogen and progesterone, and ovulation no longer occurs.

While the average age of menopause in the U.S. is 51, it can happen anywhere from your early 40s to late 50s [4]. Menopause is a natural milestone—but that doesn’t mean it’s easy. Estrogen levels remain low after menopause, and that drop can affect various aspects of health—bone strength, cardiovascular risk, skin elasticity, cognitive function, and more. Understanding this shift helps explain why midlife women may notice changes in sleep, memory, or body composition.

Common Symptoms of Menopause

While some of the symptoms may overlap with perimenopause, others become more pronounced in menopause. These can include:

• Hot flashes and night sweats (often more intense)

• Vaginal dryness and discomfort during intimacy

• Sleep disturbances or insomnia

• Mood swings or depression

• Difficulty concentrating

• Slowed metabolism and weight gain

• Thinning hair or dry skin

• Loss of breast fullness

These symptoms can vary widely in severity. Some women experience only mild discomfort, while others may find these changes deeply disruptive to their quality of life. Either way, support is available.

The Hormonal Shifts Behind the Symptoms

Estrogen and progesterone are the two key hormones involved in regulating your menstrual cycle, and they have wide-reaching effects on the body—from brain function and bone density to cardiovascular health and mood.

During perimenopause and menopause, estrogen levels decline, which disrupts the balance of other hormones like cortisol (your stress hormone), insulin (your blood sugar regulator), and even thyroid hormones. These imbalances contribute to many of the symptoms women experience.

How to Support Your Body During These Transitions

While you can’t stop perimenopause or menopause, you can support your body in meaningful ways to feel more like yourself. Lifestyle changes, targeted supplements, and self-care rituals can all make a difference. Lifestyle choices and hormone health in your 20s and 30s have a big impact on women’s well-being later in life. Chronic stress, poor sleep, high-sugar diets, and lack of movement all affect hormones, especially cortisol, the body’s main stress hormone [11]. In fact, chronic stress in early adulthood has been linked to earlier perimenopause and more severe hot flashes. Elevated cortisol levels can suppress reproductive hormones, prevent ovulation, and worsen perimenopausal symptoms [12].

1. Nutrition for Hormonal Balance

Eat a whole-foods diet rich in fiber, healthy fats, and phytoestrogens (plant compounds that can support estrogen balance) like flaxseeds, soy, and legumes. Staying hydrated supports energy, brain function, and skin health. Limit caffeine and alcohol, which can exacerbate hot flashes and mood swings. Support blood sugar balance by including protein, healthy fats, and fiber at every meal.

2. Movement & Exercise

Regular physical activity supports mental health, sleep, metabolism, and hormone regulation. Strength training, particularly resistance training, is especially helpful for preserving muscle mass and bone density during and after menopause [16]. It also helps improve insulin sensitivity and supports bone mineral density, which is critical for reducing the risk of osteoporosis after menopause.

3. Sleep Support

Sleep quality is just as important. It helps regulate key hormones like melatonin, cortisol, leptin, and insulin. Unfortunately, sleep disruptions are common during perimenopause and can lead to fatigue, mood swings, and metabolic issues. Prioritizing sleep hygiene—like dimming lights in the evening, limiting caffeine, and keeping a regular sleep schedule—can go a long way. Try avoiding screens an hour before bed, and incorporating calming rituals like reading, stretching, or meditation. Good sleep also helps with hormone repair, appetite regulation, and mental clarity. T

4. Stress Management

Stress management isn’t a luxury—it’s essential. Chronic stress activates the hypothalamic-pituitary-adrenal (HPA) axis, which disrupts hormone balance by lowering reproductive hormones and worsening symptoms during perimenopause. Mindfulness, cognitive behavioral therapy (CBT), and paced breathing are all effective strategies for managing stress and supporting hormonal equilibrium. Even 5–10 minutes a day of meditation, deep breathing, yoga, journaling, or simply spending time in nature can have a big impact on lowering cortisol levels.

Supplements and Natural Support

Shaklee offers a variety of supplements that can support women during perimenopause and menopause by helping balance hormones, reduce stress, and maintain bone, heart, and overall wellness. Here are some of their key products for women in these stages of life.

Menopause Balance Complex* is formulated to support women during menopause and perimenopause; it includes black cohosh and soy isoflavones, which are known for helping to reduce hot flashes and mood fluctuations.* Black cohosh has been widely studied for managing hot flashes and sleep disturbances [15]. Soy isoflavones are phytoestrogens, plant-based compounds that may mildly mimic estrogen in the body, helping to ease the decline in natural estrogen.

Vitalizer™ Women includes multivitamins, B-complex, vitamin D, omega-3s, and a probiotic, all supporting hormonal balance, brain health, and energy metabolism.*

MoodLift® Complex* contains a unique herbal blend with St. John’s wort extract to support a positive mental outlook and sense of well-being after 4-6 weeks of use, plus Siberian ginseng for healthy energy, and inositol for proper transmission of nerve signals.*

Cheer Up & Chill Out contains ashwagandha and L-theanine to help regulate cortisol and promote calm focus.* Ashwagandha is an adaptogen that helps with reducing stress and supporting hormonal balance in women.*

As estrogen levels drop, bone density tends to decline. OsteoMatrix® provides calcium, magnesium, vitamin D, and vitamin K, all essential for maintaining strong bones post menopause.*

Our polyphenol-rich antioxidant supplement, Vivix®, supports cellular health, mitochondrial function, and anti-aging pathways, which are relevant as the body adjusts to new hormonal levels.*

GLA Complex contains gamma-linolenic acid which is used by the body to form prostaglandins, molecules that signal cellular actions to help regulate many normal bodily processes.*

Hormone replacement therapy (HRT)
Current research shows that many women under age 60 or within 10 years of menopause onset might benefit from HRT [10]. HRT can effectively reduce hot flashes, improve sleep, protect bones, and support heart health. There are also other treatments besides HRT, like bioidentical hormones, non-hormonal medications, or integrative therapies.

What Women Wish They Knew Sooner

Many women say they wish they had known what was coming—and that perimenopause wasn’t just about periods stopping. Here are a few messages from women who’ve gone through it:

“I thought I was going crazy. No one told me mood swings and anxiety could hit so hard in your 40s.”

“I wish I had tracked my cycle more closely. I might have noticed the pattern earlier and felt more in control.”

“Once I started focusing on sleep, stress, and protein, I felt so much better.”

Knowing what to expect (and that you’re not alone) can bring peace of mind during what often feels like a confusing and overwhelming season.

Be Ready for Perimenopause and Menopause

Hormonal changes are a normal part of life, but too often they catch us off guard. It is important to understand that perimenopause and menopause are physiological milestones. Understanding the full spectrum of hormonal health is critical, not just during menopause but also in a woman’s 20s and 30s.

Whether you’re preparing for this phase or currently experiencing it, there are things you can do to feel better in your body. Keep asking questions, stay curious, and honor your needs through each season.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

 

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