Perimenopause Symptoms: You’re Not Losing It—But You Might Want a Fan, a Calendar, and a Little Grac

Discover common perimenopause symptoms—from hot flashes and brain fog to weight changes—and practical support for women 35+ .

If you are 35+ and suddenly finding yourself hot for absolutely no reason, exhausted even after sleeping, forgetting why you walked into a room, or wondering why your period has apparently decided to become a surprise party… welcome. You may be dealing with perimenopause symptoms.

And no, you are not “too young.” You are not lazy. You are not imagining it. And you definitely are not the only one who has searched the house for her phone while it was literally in her hand.

Perimenopause can be confusing because it does not always show up with one giant flashing sign. Sometimes it is a hot flash. Sometimes it is an energy crash at 2 p.m. Sometimes it is feeling like your jeans changed size overnight. Sometimes it is finding your keys in the fridge and grabbing bacon when you were trying to leave the house.

Fun times, right?

I want to start with this: perimenopause is not a sickness or a disease. It is a natural transition that women go through. But natural does not mean you have to suffer through debilitating symptoms, smile politely, and accept that “this is just the way it is now.”

There are things you can look at. There are habits you can work on. There are conversations you can have with your healthcare provider. And there is support available.

At Healthy Body Coaching, I am all about helping women understand what is happening in their bodies and build realistic habits around food, movement, sleep, stress, and everyday life. Not perfection. Not turning your whole life upside down by Monday. Just practical steps that make you feel more like yourself again.

Let’s talk about some of the common perimenopause symptoms and the things that may help.

Hot Flashes and Night Sweats: Why Am I Suddenly on Fire?

Hot flashes and night sweats are probably some of the most talked-about perimenopause symptoms. One minute you are fine, and the next minute you are wondering if someone turned the furnace up to 40 degrees.

Hormone changes during perimenopause may play a role in these temperature swings. Your levels can fluctuate, and some women notice that their internal thermostat seems to get a little dramatic.

There are a few practical things you can try.

Wear breathable clothing. Tight clothing can make you feel even warmer, so give yourself a little room to breathe. Keep cooler drinks on hand if that feels good for you. Yes, this might mean an iced coffee instead of a hot coffee, or iced tea instead of hot tea. Small changes, but sometimes small changes matter.

One little trick I like is a quick cold-water face dip. Get a bowl with ice and cold water and dip your face in for about 5 to 15 seconds. Not minutes. I am not trying to turn this into a survival show. Just a quick dip can feel really refreshing when you are overheating.

You may also want to pay attention to your triggers. Spicy foods can make some people feel warmer, and alcohol may affect sleep, recovery, and how you feel overall. You do not have to swear off every fun thing in life, but noticing patterns can be helpful.

For night sweats, keep your room cool if you can. Around 18–19°C may feel more comfortable for sleep. A small spray bottle of water beside the bed can also be a simple little lifesaver in the middle of the night.

Regular movement may help you feel better overall too. Yes, you might get warm while moving, but building movement into your routine can support your body in many ways. Start where you are. You do not need to suddenly become someone who runs marathons at 5 a.m. unless you genuinely want to, and even then, we need to talk.

Brain Fog and Memory: Where Did I Put My… Oh Never Mind

Brain fog can be one of the most frustrating parts of perimenopause. You are smart. You know you are smart. But suddenly, you are standing in the kitchen wondering why you are there, forgetting appointments, or looking for your phone while talking on it.

Been there.

For me, brain fog is a reminder to get back to the basics. Sleep matters. I know, I know. Everybody says sleep. But we live in a go-go-go world, and it is easy to underestimate how much sleep we are actually losing.

Regular meals that include protein and fibre can help you feel more steady through the day. Staying hydrated is another simple thing that is easy to forget. An electrolyte drink may be useful for some people, especially if hydration has been a struggle.

And please, let’s stop pretending multitasking is some magical superpower. I do not really believe in multitasking. I think you are either doing one thing, then switching to another thing, and then forgetting the first thing. That is not a superpower. That is just exhausting.

Try choosing one task, focusing on it, and writing down the other things that pop into your head. Use lists. Use reminders. Use your phone calendar. I have a ton of reminders on my phone because apparently my brain has other plans sometimes.

Creatine is another supplement some people discuss for energy, brain function, and mood. It is not a cure-all, and supplements are not one-size-fits-all, so it is worth discussing with a qualified healthcare professional if you are considering it—especially if you have medical conditions or take medications.

Fatigue and Energy Dips: Tired Is Not a Personality

If you are exhausted all the time, please do not automatically blame everything on perimenopause.

Yes, hormonal changes may be part of the picture. But persistent fatigue is worth discussing with your healthcare provider. Your provider may decide it makes sense to look at things such as iron, ferritin, B12, medications, sleep, and other possible contributors. You deserve to know what is going on instead of just being told to power through another coffee and hope for the best.

This is where having a healthcare team can be so helpful. Your doctor, a naturopath if that is part of your care, and your coach can each support different pieces of the puzzle. I can help with the habits: food, movement, routines, and building something realistic into your actual life.

Because let’s be honest: a perfect plan that does not work with your work schedule, your kids, your responsibilities, and your energy level is not a very helpful plan.

Perimenopause Weight Gain: It Is Not Just “Eat Less, Move More”

Let’s talk about weight gain, because this one comes up a lot.

Your body in your 40s may not respond exactly the way it did in your 20s or 30s. That is not a moral failure. It is not proof that you have suddenly lost all discipline. Bodies change, routines change, hormones change, sleep changes, stress changes, and all of those things can affect how you feel around food, movement, appetite, and weight.

I am not a fan of reducing the whole conversation to “eat less, move more.” There is more to a person than that.

A practical place to start is awareness. Track for a little while—not to shame yourself, but to notice patterns. Those few corn chips here, that bite of chocolate there, the handful of this while making supper… it all adds up. Sometimes simply noticing your snacking habits is useful information.

Keep protein and fibre front and centre. If you are barely moving right now—say you are getting around 1,000 steps a day—then yes, gradually adding movement can help. But you do not need to go from one to ten overnight. Your body needs time to adjust.

Sleep and stress management matter here too. Give yourself grace. You are not supposed to have the exact same body or the exact same needs forever.

Mood Swings, Irritability, and Anxiety: Why Is Everyone So Loud?

Mood changes can be a very real part of this season. You may feel more irritable, emotional, anxious, or like you are flying off the handle over something that normally would not bother you.

First, sleep. Again. I know. But a lack of quality sleep can make everything feel harder.

Try creating a calmer bedtime routine. That may include putting away electronics and even turning off the TV for at least an hour before bed. Screens, scrolling, and the little dopamine hits from constantly checking things can keep your brain feeling switched on when it really needs to wind down.

Eating consistently may help you feel more steady too. Rather than having wildly different meal times every day, aim for some routine where you can. If a big evening meal affects your sleep, you might experiment with eating more of your food earlier in the day and giving yourself time to digest before bed.

Build downtime into your schedule on purpose. Do not wait for the perfect quiet moment that may never come. Rest can look like journalling, writing down three to five things that went well that day, or practising a kind message to yourself in the mirror.

“I am a great person. I am wonderful.”

It might feel cheesy at first. Do it anyway.

And if your mood or anxiety feels overwhelming, persistent, or unlike you, please reach out for help. Medications and mental-health support can be helpful tools. There is no shame in needing them.

Bloating and Digestive Issues: Let’s Give Your Stomach a Break

Bloating and digestive issues can be another frustrating symptom during perimenopause. While there can be many reasons for digestive discomfort, slowing down and paying attention to your habits can be a helpful starting point.

Aim for balanced meals with protein, fibre, and fats. Do not skip fat entirely. Include fats you enjoy and that work for you, such as olive oil, avocado oil, coconut oil, or butter if that fits your preferences and health needs.

Try eating a little more slowly. Put down your fork, spoon, sandwich, or burger between bites. You do not need to count every chew to 30 unless that is your thing, but giving yourself time to chew and eat more mindfully may help you notice how your body feels.

A short walk after meals can be another simple habit. Five to 15 minutes is great if you can do it. If that feels like too much, start with one minute. Walk around the island. Walk in place. Just get moving.

You can also track what you eat and how you feel afterwards. Some foods may not sit well with you, and patterns are easier to see when you write them down. If digestive symptoms are ongoing, severe, or concerning, discuss them with your healthcare provider rather than assuming they are “just perimenopause.”

Changing Menstrual Cycles: The Surprise Nobody Asked For

For some women, a changing cycle is one of the first signs that something is shifting.

You might go from a fairly predictable 28- to 31-day cycle to a 45-day cycle. Then maybe a 20-day cycle. Then 60 days. Then something completely ridiculous like an 11-day cycle.

That was my experience. I had a stretch where I bled for five days, had six days off, and then was bleeding again for another five days. Let me tell you, that was not fun.

The unpredictability can be frustrating. Flow may become heavier or lighter. You may find yourself wearing period underwear or panty liners more often simply because you never know when your period is going to show up.

Tracking your cycle can give you helpful information for your own awareness and for conversations with your healthcare provider. And if bleeding is very heavy, prolonged, unusually frequent, or worrying to you, please get medical advice.

You Do Not Have to Fix Everything at Once

Here is the big takeaway: perimenopause is natural, but you do not have to simply accept feeling awful every day.

Your symptoms are information. They are a reason to get curious, look at your routines, and get appropriate support. They are not a reason to blame yourself.

Please do not try to fix everything at once. Trying to overhaul your diet, movement, sleep, stress, supplements, and schedule all in one week is a fast track to overwhelm.

Start with one thing.

Maybe it is going to bed a little earlier. Maybe it is drinking more water. Maybe it is adding protein and fibre to breakfast. Maybe it is taking a short walk after supper. Maybe it is finally putting your appointments in your calendar so you do not accidentally forget you made plans with a friend.

One thing is enough to begin.

At Healthy Body Coaching, I help women 35+ build habits that support them through perimenopause and beyond. This is not about doing it perfectly. It is about feeling stronger, more informed, and more at home in your body.

You are enough. And you do not have to figure it all out alone.

Medical disclaimer: This article is for general education and does not replace personalized medical advice, diagnosis, or treatment. Perimenopause symptoms can overlap with other health concerns. Please speak with a qualified healthcare provider about persistent, severe, new, or worrying symptoms, including significant fatigue, anxiety or depression, digestive changes, or heavy or unusual bleeding.

Categories: : Perimenopause