Wait, Is This Perimenopause? 10 Smart Steps Every Woman Should Take Before 40
You’re only in your 30s—so why are you suddenly snapping at your barista, waking up at 3 a.m., and forgetting why you walked into the room? Welcome to the confusing world of early perimenopause. Here’s how to get ahead of it—before it hijacks your body.
Let’s Talk About the “P” Word
Most of us are taught to fear menopause like it’s some hormonal monster that shows up on your 50th birthday with hot flashes and mood swings. But the real sneaky villain? Perimenopause. And it often starts way earlier than you think—sometimes as early as your mid-30s.
Perimenopause is the transitional phase before menopause, when your hormones start to fluctuate (read: act out like hormonal teenagers). This can last anywhere from 4 to 10 years, and symptoms can show up while you’re still getting your period regularly.
Here’s the catch: doctors often don’t talk about this early phase, and you might be told “you’re too young” when you bring up your concerns. But spoiler alert—you’re not.
So, if your body is sending you signals, don’t wait for a diagnosis. Here are 10 essential steps every woman should take before 40 to understand, support, and empower her hormonal health.
1. Learn to Spot the Subtle Signs of Perimenopause
Hot flashes might be the poster child of menopause, but perimenopause symptoms are more like tiny alarm bells you don’t know you should be listening for.
Here are some early clues your hormones may be shifting:
- Periods becoming shorter, longer, heavier, or more irregular
- Breast tenderness outside your cycle
- Sleep disturbances (hello, 3 a.m. insomnia)
- Mood swings, anxiety, or irritability
- Brain fog or forgetfulness
- Lower libido
- Vaginal dryness or discomfort
👉 Takeaway: Don’t ignore these shifts. Track your symptoms monthly (apps like MyFlo or Moody Month are super helpful).
2. Book a Hormone-Health Checkup
Most of us only get bloodwork when something’s really wrong. But your 30s are the perfect time to start monitoring hormone levels—especially estrogen, progesterone, cortisol, and thyroid hormones.
Ask your healthcare provider about:
- Day 3 and Day 21 hormone testing (these reflect your cycle’s hormone rhythm)
- Full thyroid panel (not just TSH)
- DHEA and cortisol for stress hormone insights
👉 Pro Tip: If your doctor brushes you off, seek out a women’s health specialist or integrative MD. You deserve to be heard.
3. Balance Your Blood Sugar (Even if You’re Not Diabetic)
Hormones are like a hormonal orchestra—and blood sugar is the conductor. When insulin is out of whack (even a little), your estrogen and progesterone can go haywire.
Start here:
- Eat protein + healthy fats at every meal
- Avoid skipping meals (yes, even if you’re busy)
- Cut back on refined sugar (but we’re not saying no to dark chocolate)
👉 Why it matters: Blood sugar crashes can intensify mood swings, sleep problems, and cravings—all symptoms of perimenopause.
4. Support Your Liver—Your Hormone Detox Hero
Your liver is responsible for breaking down excess hormones, especially estrogen. But if it’s overwhelmed by alcohol, processed foods, or even chronic stress, hormonal symptoms can worsen.
Simple liver-lovin’ habits:
- Add cruciferous veggies (broccoli, kale, cauliflower) to your daily meals
- Hydrate, hydrate, hydrate
- Limit alcohol—especially if you’ve noticed worse PMS lately
👉 Tip: Try a gentle liver-supporting supplement like milk thistle (but always talk to your doctor first).
5. Prioritize Sleep Like It’s Your Superpower
Sleep isn’t just rest—it’s hormonal rehab. Deep sleep helps balance cortisol, estrogen, and growth hormone. But guess what? Perimenopause can mess with your sleep first.
Common complaints:
- Waking up hot
- Restless legs
- Trouble falling asleep
- Waking around 3–4 a.m.
Your new sleep toolkit:
- Magnesium glycinate before bed
- Cool bedroom (65°F is ideal)
- Avoid screens 60 minutes before lights out
- Try sleep-supporting teas (passionflower, chamomile)
👉 Bonus tip: Keep your phone out of your bedroom. Your hormones will thank you.
6. Build Muscle—It’s Hormonal Armor
Estrogen plays a big role in maintaining muscle mass and bone density. As it starts to dip in perimenopause, women become more prone to weight gain, joint pain, and fractures.
No need to become a CrossFit champ—but regular strength training is gold.
Try:
- 2–3 strength workouts/week (30 minutes is plenty)
- Bodyweight exercises, resistance bands, or light weights
- Pilates and barre also count
👉 Why now: The muscle you build now protects your metabolism in your 40s and 50s.
7. Ditch the Burnout Mentality
Chronic stress raises cortisol, which hijacks your sex hormones and leads to fatigue, mood swings, and even belly fat. Sound familiar?
You don’t have to quit your job or move to Bali, but you do need daily practices that calm your nervous system.
Options that work:
- 10 minutes of deep breathing or meditation (hello, Calm app)
- Nature walks (bonus points for sunshine)
- Journaling
- Saying “no” without guilt
👉 Note: Stress management isn’t a luxury—it’s essential hormone therapy.
8. Start Talking About It
Women in their 30s often suffer in silence, thinking they’re “too young” for hormone changes. But when we talk about it, we realize we’re not alone.
Start by:
- Talking to your OB/GYN about perimenopause—even if your periods are “normal”
- Sharing your experience with trusted friends
- Following menopause experts on social (Dr. Mary Claire Haver, anyone?)
👉 Why it matters: The more informed you are, the less blindsided you’ll feel when real hormonal shifts hit.
9. Rethink Birth Control
If you’re on the pill or using hormonal birth control, it could be masking early perimenopause symptoms. Some women feel fine, others notice intense symptoms once they stop.
What to consider:
- How long you’ve been using hormonal birth control
- How your body reacts during breaks or placebo weeks
- Non-hormonal options (like copper IUDs or fertility tracking)
👉 Important: Don’t ditch your birth control without a plan. Talk with a hormone-literate doctor first.
10. Build Your Menopause Toolkit Now
Perimenopause isn’t a crisis—it’s a transition. And transitions are easier when you’re prepared.
Start assembling your hormone support squad:
- Functional nutritionist or dietitian
- Pelvic floor therapist (trust us on this one)
- A fitness routine that’s sustainable
- A partner or friend who understands what you’re going through
👉 Bonus Tools: Podcasts like The Dr. Louise Newson Podcast or books like The Menopause Manifesto can be total game-changers.
The Bottom Line
Perimenopause isn’t just a pre-menopause waiting room. It’s a phase of transformation—and it can start way earlier than you think. Your 30s are the ideal time to get proactive, get informed, and take charge of your hormone health before your body starts making decisions for you.
You’re not too young. You’re right on time.