At Hey Sister!, we’re all about being open and honest about where we are in our cycles. Recently, I was in a meeting when someone casually said,
“Oh, I’m not in perimenopause — I’m 38, and I still get my period.”
I had to stop her. Because here’s the truth: perimenopause can start as young as 35, and it can last for years—while you’re still getting your period. Many variables make it hard to pinpoint, and not everyone gets those classic hot flushes or noticeable cycle changes at first.
Even actress Naomi Watts was caught off guard. She was diagnosed with menopause at 36, saying:
"I was going through something I didn’t understand, and it was a shock. No one had given me the heads-up. I felt so alone in it.” – Naomi Watts
She’s not alone — so many people find themselves blindsided by perimenopause symptoms without realising what’s going on. Let’s break down the 10 tell-tale signs that perimenopause might be creeping up on you — plus practical, science-backed ways to manage them.
1. Hot Flashes and Night Sweats: The Heat Is On
One moment, you’re fine. The next? You’re drenched in sweat, wondering if someone cranked the heating up to tropical rainforest levels. These temperature swings happen because fluctuating oestrogen levels mess with your body’s internal thermostat (1).
What helps?
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Dress in layers so you can easily cool down.
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Keep your bedroom cool and use moisture-wicking sheets.
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Avoid spicy foods, caffeine, and alcohol, which can trigger hot flashes.
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Try deep breathing exercises — studies show slow, controlled breathing can reduce hot flashes by 44%.
2. Mood Swings: The Emotional Rollercoaster
One minute, you’re laughing. The next? Crying because someone ate the last biscuit. Mood swings in perimenopause are linked to fluctuating oestrogen and progesterone levels, which impact serotonin, your brain’s feel-good chemical (2).
What helps?
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Regular exercise — even a 30-minute walk improves mood.
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Mindfulness and journaling to process emotions.
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Get enough sleep — a lack of sleep makes mood swings worse.
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Reduce caffeine and alcohol, which can make anxiety and irritability worse.
3. Irregular Periods: The Ultimate Guessing Game
Some people think perimenopause means your period just stops. Not true. Your cycle can get shorter, longer, heavier, lighter, or disappear for months before returning (3).
What helps?
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Track your cycle with an app to identify changes.
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Manage stress — high cortisol can disrupt hormones further.
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Stay hydrated and eat fibre-rich foods to support hormone balance.
4. Sleep Problems: When Counting Sheep Doesn’t Work
Hormonal changes affect melatonin production, making it harder to fall and stay asleep (4).
What helps?
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Stick to a regular bedtime — your body loves routine.
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Avoid screens before bed — blue light messes with melatonin.
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Limit caffeine after noon to avoid sleep disruption.
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Try relaxation techniques like deep breathing or yoga before bed.
5. Brain Fog: The Forgetfulness Factor
Losing your train of thought mid-sentence? Brain fog in perimenopause is linked to fluctuating hormone levels affecting memory and focus (5).
What helps?
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Prioritise sleep — your brain needs it to consolidate memories.
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Eat brain-boosting foods like leafy greens, nuts, and fish.
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Use lists, reminders, and calendars to stay organised.
6. Weight Gain: The Midsection Mystery
Oestrogen helps regulate metabolism, so lower levels can cause weight gain, especially around the abdomen (6).
What helps?
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Strength training — muscle mass helps maintain metabolism.
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Prioritise protein to feel full and support muscle growth.
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Reduce refined carbs that spike blood sugar and contribute to fat storage.
7. Low Libido: The Missing Spark
Declining oestrogen and testosterone levels can lower sex drive (7).
What helps?
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Open communication with your partner about changes.
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Regular physical activity — exercise boosts libido.
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Use lubricants if vaginal dryness is an issue.
8. Dry Skin, Hair, and Nails
Oestrogen helps keep skin plump, hair thick, and nails strong. When levels dip, dryness, thinning hair, and brittle nails can follow (8).
What helps?
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Hydrate inside and out — drink water and use moisturisers.
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Eat omega-3-rich foods like salmon, flaxseeds, and walnuts.
9. Joint Pain and Stiffness
Oestrogen has anti-inflammatory effects, so lower levels can cause joint and muscle pain (9).
What helps?
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Gentle exercise like yoga or swimming.
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Stretching and mobility work to keep joints flexible.
10. Bloating and Digestive Issues
Hormonal shifts affect gut motility and microbiome balance, leading to bloating and irregular digestion (10).
What helps?
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Eat fibre-rich foods like fruits, veggies, and whole grains.
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Reduce processed foods and excess sugar that feed bad gut bacteria.
And of course, we recommend Hey Sister!
Because let’s be real — perimenopause can feel like a rollercoaster you didn’t sign up for. At Hey Sister!, we believe in natural, drug-free support that works with your body, not against it. Whether it’s helping with cycle balance, gut health, sleep, or mood, we’re here for you every step of the way.
So, hot flashes? Brain fog? Mood swings that make you feel like the main character in a soap opera? You’ve got this. And Hey Sister! has got you.
Own your cycle. Live your fullest life. No interruptions.
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