The Perimenopausal Guide: Living Well Through Change

TL;DR: Perimenopause is a natural transition, but it can bring unexpected changes—physically, emotionally, and mentally. You’re not alone in this, and there are many supportive ways to keep you feeling comfortable and balanced. From lifestyle shifts like sleep, nutrition, and movement, to healthcare guidance and community support, you have options to help you thrive during this chapter.

What Are the Four Phases of Perimenopause?

Perimenopause isn’t a light switch you flip—it’s a gradual journey with different stages.

Researchers often group them into two clinical phases: early and late, but within that are four stages to know.

• Late Reproductive Stage (late 20s to early 40s): Cycles are still regular, but subtle hormonal shifts begin.
• Early Menopausal Transition: Periods start to change—shorter, longer, or sometimes skipped.
• Late Menopausal Transition: Bleeding patterns become much less predictable, sometimes with 60+ days between periods.
• Menopause: After 12 months without a period, menopause is reached. Perimenopause leads right up to this milestone.

Hormones like estrogen and progesterone naturally rise and fall during this time, which explains why symptoms show up.

Knowing what’s happening in your body can help make the process feel less overwhelming.¹

How Early Can Menopause Start?

For most, menopause happens between the ages of 45–55, with 51 being the average. But it can arrive earlier—sometimes in the late 30s or early 40s.

Genetics, health history, ethnicity, and lifestyle habits (like smoking) can all influence timing.²

What Are the Common Symptoms of Perimenopause?

Every woman’s experience looks a little different, but some of the most common symptoms include:³

• Irregular periods
• Hot flashes and night sweats (“vasomotor symptoms”)
• Trouble falling or staying asleep
• Mood swings, inexplicable angst, or sadness
• Fatigue
• Vaginal dryness or discomfort
• “Brain fog” or difficulty concentrating
• Body changes such as weight gain, hair thinning, or skin changes.

You may also notice headaches, joint aches, or heart palpitations. Even something like sudden itchiness can be connected—lower estrogen can make your skin much drier.

How Do You Support Hormone Balance During Perimenopause?

You can’t completely control hormone changes, but you can support your body through them. If you’ve been looking for how to deal with perimenopause in a way that feels manageable, here are some starting points:

• Eat a balanced diet. Vegetables, fruits, whole grains, lean protein, and healthy fats fuel your body’s natural balance.⁵
• Move your body. Exercise supports heart health, healthy bones, healthy vasomotor reactions, sound sleep, and mood balance.⁶
• Prioritize sleep. Rest restores both body and mind.
• Manage stress. Deep breathing, yoga, journaling, or talking with a counselor can help.
• Consider supplements. If symptoms feel overwhelming, there are many safe and tailored options for you.^†

What Are 7 Things You Can Do to Stay Healthy During Perimenopause?

Think of this as a wellness reset, where each habit you build helps you feel strong and resilient.

1. Develop the healthy habit of exercise by staying active with at least 150 minutes of moderate exercise each week. Add strength training 2–3 times per week for bone and muscle health.⁶
2. Eat smart with high-fiber, calcium-rich foods, while limiting processed foods and sugar.
3. Support your bone health with calcium and vitamin D.
4. Avoid smoking and keep alcohol to a minimum—both can worsen symptoms and increase health risks.⁷
5. Support healthy sleep so you feel rested and ready to navigate perimenopause.
6. Stay connected. Friendships and support groups can ease stress and lift your spirits.
7. Keep up with regular health check-ups and screenings (blood pressure, cholesterol, breast/cervical health).

What Not to Do in Perimenopause

A few things are best avoided:

• Don’t ignore persistent symptoms. If daily life feels disrupted, reach out for support.
• Don’t try to manage your symptoms on your own. Work with a healthcare provider for safe guidance.
• Don’t over-exercise. High-impact activities can be risky if bone health is changing—choose what feels safe and sustainable.⁸
• Don’t dismiss mental health. Mood swings are not “just part of aging.” There are many viable options available to help support mood shifts so you can feel balanced during this time.

What Supplements Are Good for Perimenopause?

Supplements can help fill in nutritional gaps, but they’re not one-size-fits-all. Always check with your healthcare provider before starting anything new.^†

Common options include:^†

• Calcium + Vitamin D for bone health.⁹
• B vitamins for energy and nerve support.^10,11
• Vitamin C for immune and skin health.¹²
• Magnesium for regular sleep and relaxed muscles.⁹

For skin dryness and itchiness, adapted skincare routines and barrier-supporting creams can also provide comfort.¹³

Estrogen Metabolism Supplements by Seeking Health

Embrace your inner wellness warrior by exploring targeted estrogen metabolism supplements crafted to help your body navigate the transitions of perimenopause.

Whether you're striving to support smooth estrogen metabolism, steady moods, or detox amid hormonal shifts, our formulas are your allies on this journey.^†

DIM + I3C offers thoughtful support for women navigating hormonal shifts. This blend encourages healthy liver metabolism of estrogens, includes glutathione to aid natural detoxification, and helps maintain balanced mood—making it a steady companion for feeling more grounded and at ease through perimenopause.^†

Calcium D-Glucarate is a gentle yet powerful ally for women in perimenopause. It helps your body’s natural detox pathways by supporting liver and gut function, encourages healthy estrogen metabolism, and even promotes normal cholesterol levels—all important pieces for feeling balanced and resilient during hormonal change.^†

Liver Nutrients provides gentle support for your body’s natural detox pathways. It promotes Phase 2 liver detoxification, helps support glutathione production and healthy liver cell function—giving your body the tools to process hormones and other compounds efficiently, so you can feel balanced and resilient.^†

These thoughtful blends are designed to nurture balance—liver support, healthy elimination, emotional grounding—all when diet and lifestyle need a little extra help.^†

You may also want to consider:

Optimal Magnesium combines lysinate, glycinate, and malate forms for maximum absorption. It helps support relaxation, healthy sleep, mood balance, and natural energy production, while also promoting GI comfort and muscle and nerve function—making it a gentle, all-around ally as your body navigates perimenopause.^†

B Complex Plus helps support healthy energy production while keeping mood and hormone balance steady. It also promotes healthy methylation and homocysteine levels—giving your body key nutrients to stay resilient and balanced through the changes of perimenopause.^†

Vitamin D3 Drops deliver a potent, single-droplet dose to support optimal bone health through efficient calcium utilization. They also help maintain a strong immune system and support brain health—key foundations for staying vibrant and resilient during perimenopause.^†

Step into this next chapter with confidence: meet your needs, honor your rhythm, and celebrate the strength you're building every day.^†

The Bottom Line

Perimenopause is a deeply personal journey, and while it can feel overwhelming at times, it does not define you. With the right mix of healthy choices, support, and healthcare, you can feel more like yourself and even discover new ways to thrive.

If you’ve ever wondered, “How do you survive perimenopause?”

The truth is you don’t just survive—you adapt, you care for yourself, and you lean on the right support systems.

And along the way, you may even uncover more strength than you realized you had.