"Something feels off."
As a pharmacist, I hear some version of this from women in their 40s all the time.
It might be disrupted sleep, low energy levels, unpredictable mood, or brain fog. (Ever walked into a room and forgotten why? Bingo.)
Many women chalk it up to stress and aging. But often, it’s also part of perimenopause.
So, What Exactly Is Perimenopause?
Perimenopause is the transitional time leading up to menopause, when estrogen and progesterone levels can fluctuate considerably rather than declining in a predictable, straight line.
And that unpredictability can show up in ways you may not immediately connect to hormones.
Perimenopause often begins in your 40s (although some women notice changes even earlier) and this can go on, and intensify, for years.
For many women, changes in their menstrual cycle are one of the first clues. But they’re far from the only one.
Perimenopause Can Look Different for Everyone
Perimenopause can affect much more than your period.
You may experience:
- Changes in your menstrual cycle
- Trouble falling or staying asleep
- Hot flashes or night sweats
- Lower energy
- Irritability or changes in mood
- Brain fog or difficulty concentrating
- Memory changes
- Vaginal dryness or changes in sexual health
- Changes in body composition or metabolism
- Digestive changes
- Changes in skin or hair
And symptoms can change throughout the transition.
What feels like the biggest issue one month may not be the thing bothering you most a few months later.
As a woman who has been there, I’ve got some ideas for you.
As a Pharmacist, Here’s Where I’d Start
There are several areas I encourage women to pay attention to during this stage of life.
Build Your Nutrition Around the Basics
This is a time when I emphasize focusing on building a strong nutritional foundation.
Aim for a varied diet that includes protein, fiber-rich foods, healthy fats, fruits and vegetables, while paying particular attention to nutrients such as calcium, vitamin D and magnesium.
Keep Moving, and Don’t Skip Strength Training
Walking is a wonderful, low-stress form of movement.
I’m also a big believer in resistance training during this stage of life.
Your routine does not need to be extreme. Start where you are, find movement you enjoy and give your body enough nutrition and recovery to support what you’re asking it to do.
Take Sleep and Stress Seriously
I know. Being told to “reduce your stress” when you’re already stressed can almost make you more stressed.
Instead, focus on supporting your nervous system, reducing stress where you realistically can, and creating habits that make better sleep a little easier.
That could mean improving your bedtime routine, getting outside, exercising, creating more boundaries, taking a few minutes to yourself, or finally addressing something that has been weighing on you.
And I’ll also cast my vote for counseling and therapy!
What About Hormone Therapy?
Menopausal hormone therapy can be an appropriate option for some women, and there are also prescription non-hormonal treatments available.
This is where a conversation with your healthcare provider becomes important.
Your symptoms, medical history, medications, risk factors and preferences all matter.
For some women, hormone therapy may make sense. Others may need or prefer a different approach.
And What About Non-Hormonal Support?
This subject is especially personal for me.
When a medical mistake resulted in me being unexpectedly thrown into surgical menopause, I needed help with both the physical symptoms and the stress.
My low dose estrogen patch wasn’t helping, and I was raising two teenagers at the time!
Like many of my patients I needed a little more help so a non-hormonal approach was ideal.
That experience eventually influenced some of the work we did at MD Logic Health®. With the help of our Medical Advisor, Dr. Carfora, we first created Menopause Complete and later COOL.
When we looked at non-hormonal support, we were especially interested in ingredients that had been studied in areas relevant to this stage of life.
That included:
- MENOFELIS® Siberian Rhubarb Root Extract
- Black Cohosh
- KSM-66® Ashwagandha
- Chasteberry
These ingredients have each been studied in different areas of menopausal support, including hot flashes and night sweats, mood, stress, and overall well-being.*
For me personally, COOL continues to be an important part of my routine.
My Biggest Advice? Pay Attention to Your Body.
If you’ve been thinking:
“Something just feels different.”
Don’t automatically dismiss it.
Start paying attention to what has changed.
Write your symptoms down. Track your cycle. Notice patterns in your sleep, mood, energy, body and how you feel from day to day.
And bring that information to your healthcare provider.
Perimenopause is a normal life transition, but that doesn’t mean you simply have to suffer through symptoms that are interfering with your quality of life.
There are options. There are conversations worth having. And there are different ways to support yourself through this stage.
The goal isn't to find the exact routine that worked for someone else.
It’s to find what works for you.
Wishing everyone luck in finding what works best for you!
Shanti Ramjeet, RPh
COO, MD Logic Health
