10 Signs of Perimenopause Every Woman Over 40 Should Know (+ Natural Solutions)

I remember hitting my early 40s and feeling... off. My sleep was all over the place, I had zero energy, and my moods were unpredictable. For a while, I chalked it up to stress or getting older, but deep down, I knew something had shifted. Turns out, I was in perimenopause—and like many women, I had no idea what that really meant.

If you’ve been wondering whether the changes you’re feeling are “just in your head” or something more, you’re not alone. Let’s talk about the 10 most common signs of perimenopause and how to support your body during this powerful (but confusing!) phase.

1. Irregular Periods

One of the earliest and most noticeable signs of perimenopause is a change in your menstrual cycle. Your periods may become shorter, longer, heavier, lighter, or more spaced out. Hormonal fluctuations—especially in estrogen and progesterone—are to blame.

2. Hot Flashes and Night Sweats

Sudden waves of heat, often accompanied by sweating and a rapid heartbeat, are classic symptoms of perimenopause. Night sweats can disrupt sleep and leave you feeling drained.

➡️ I've shared some of my favourite natural remedies and cooling tips in this blog: Natural Remedies for Hot Flashes: Tips to Stay Cool and Comfortable

3. Mood Swings and Irritability

Mood changes, including increased anxiety, irritability, or sadness, can be triggered by hormonal imbalances. Many women describe feeling more emotionally reactive or overwhelmed during perimenopause.

4. Poor Sleep or Insomnia

Hormone shifts, night sweats, and anxiety can all contribute to sleep disturbances. Many women in their 40s struggle to fall asleep or stay asleep, leading to chronic fatigue and brain fog.

If sleep has become a nightly battle for you, you’re not alone—and there are natural ways to get better rest. I break down the connection between hormones and sleep (plus 7 supplements that can actually help) in this blog: Can’t Sleep? Your Hormones May Be the Reason – 7 Supplements to Try for a Better Night’s Sleep

5. Weight Gain, Especially Around the Belly

Hormonal changes during perimenopause can lead to a slower metabolism and fat storage around the midsection. Even with no changes in diet or exercise, many women find it harder to maintain their weight.

6. Brain Fog and Forgetfulness

If you’ve been forgetting appointments or misplacing things more often, hormonal shifts could be affecting your cognitive function. Brain fog is a common and frustrating symptom of perimenopause.

7. Low Libido or Vaginal Dryness

A drop in estrogen can impact vaginal health and sexual desire. Many women report decreased libido, vaginal dryness, or discomfort during intimacy during the menopause transition.

8. Fatigue and Low Energy

Even with adequate rest, many women feel unusually tired during perimenopause. Hormonal imbalances, poor sleep, and stress all contribute to persistent fatigue.

9. Increased PMS Symptoms

Some women notice that their premenstrual symptoms become more intense or erratic in their 40s. This includes bloating, mood swings, breast tenderness, and cravings.

10. Changes in Skin, Hair, or Nails

As estrogen levels decline, you may notice drier skin, thinning hair, or brittle nails. These changes are subtle at first but can become more pronounced over time.

I recommend exploring these skin-supporting products that I personally use and love. Check out my Amazon Storefront for top-rated skincare essentials to help support your skin health during this phase.

Natural Ways to Support Your Body Through Perimenopause

Understanding your symptoms is the first step. If you suspect you’re in perimenopause, start tracking your cycle, energy levels, mood, and other changes. It’s also important to work with a healthcare professional who specializes in midlife hormone health.

Simple lifestyle shifts like eating a hormone-balancing diet, incorporating strength training, supporting your gut health, managing stress, and taking targeted supplements can make a meaningful difference.

Perimenopause is a transition—but you don’t have to navigate it alone. With the right support, it’s absolutely possible to feel strong, balanced, and in control again. I help women in midlife manage symptoms like weight gain, low energy, poor sleep, and mood changes through personalized nutrition, supplements, and lifestyle strategies.

Curious if my 1:1 program is the right fit for you? Book a free 20-minute discovery call and let’s chat about your goals and how I can support you.

Want to take a small but powerful first step?Download my free Perimenopause Power Foods Guide to start supporting your hormones naturally—today.