Preparing for Perimenopause in Your 30’s

As you move through your thirties, menopause might seem like something far off in the future, but it's important to know that your body may start showing signs of change earlier than you think. Many women begin experiencing the earliest stages of hormonal shifts—known as perimenopause—well before they hit their 40s. You’ve probably heard about the symptoms, but knowing what to expect, when it starts, and how to prepare can help you navigate the transition smoothly.  

Let’s dive into when perimenopause can begin, what early symptoms to watch for, and how you can proactively take care of your health now. 

When Does Perimenopause Begin? 

Perimenopause, the transition into menopause, typically begins in a woman's 40s, but for some, the early signs can start as early as their mid to late 30s. The hormonal shifts during this stage result in fluctuations in estrogen and progesterone, which can affect both your physical and emotional health. 

While you may still be years away from menopause, paying attention to your body now can help you recognize the early signals when they come. 

Early Signs and Symptoms to Watch For 

Here are some common early signs of perimenopause that women in their thirties can start to notice:  

1. Irregular periods: Your menstrual cycle may become longer or shorter. You might even skip a period. 

2. Sleep disturbances: Hormonal changes can affect your ability to fall asleep or stay asleep, even if you have no previous issues with sleep. 

3. Mood swings: Increased irritability, anxiety, or depressive symptoms can accompany perimenopausal hormonal fluctuations. 

4. Fatigue: You might feel more tired than usual, even if your routine hasn’t changed. 

5. Changes in libido: A decrease in sexual drive can be a subtle sign that your hormones are shifting.

Even though these symptoms can be subtle in your thirties, paying attention to them can help you prepare for what's to come. 

How to Prepare for Perimenopause in Your 30s 

The good news is, there are things you can start doing now to prepare your body and mind for perimenopause. Here are some practical, actionable steps to minimize the impacts when that time comes. 

1. Prioritize Sleep 

Establishing a strong sleep routine now will pay dividends later. Make sleep a priority by sticking to a consistent bedtime, creating a restful environment, and limiting screen time before bed. 

Pro Tip: Start winding down an hour before bed with a calming routine, such as reading or meditation. 

2. Maintain a Healthy Diet 

Your nutrition can play a crucial role in easing perimenopausal symptoms when the time comes. Focus on eating a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats. Foods high in phytoestrogens, such as flaxseeds and soy, can help balance hormones naturally. 

Pro Tip: Incorporate omega-3-rich foods like salmon or chia seeds into your diet at least twice a week to reduce inflammation and support brain health. 

3. Exercise Regularly 

Physical activity not only keeps you in shape but also supports your hormonal balance, mental health, and sleep patterns. Establish a healthy balance of weight / strength training, cardio training, and yoga or flexibility training. 

Pro Tip: Set a goal to engage in moderate exercise for at least 30 minutes, five days a week. Try different activities to find what you enjoy most. 

4. Manage Stress Levels 

Hormonal changes can amplify feelings of stress, so it’s beneficial to practice stress management techniques before perimenopause begins. Deep breathing exercises, mindfulness, and time management techniques are all effective ways to cope. 

Pro Tip: Set aside 10 minutes every morning or evening to practice mindfulness or meditation. Apps like Headspace or Calm are great tools to help get started. 

5. Track Your Menstrual Cycle 

Even though perimenopause might be a few years off, tracking your cycle can help you spot early irregularities. This information can be valuable when discussing potential hormonal shifts with your healthcare provider. 

Pro Tip: Use a period-tracking app like Clue or Flo to monitor changes in your cycle over time. 

6. Strengthen Your Emotional Resilience 

Hormonal changes during perimenopause can affect your mental health. Building strong emotional resilience through self-care, therapy, or journaling can equip you to handle mood swings and emotional challenges more effectively. 

Pro Tip: Consider starting a gratitude journal to focus on positive experiences and keep a balanced perspective. 

Take Action Today for a Smoother Tomorrow 

Perimenopause might seem far off, but the choices you make now can have a big impact on how smoothly you transition into this phase of life. By prioritizing sleep, eating well, staying active, managing stress, and keeping an eye on your cycle, you’re setting yourself up for a healthier and more manageable perimenopause. 

If you’ve found this article helpful, be sure to share it with a friend who might be interested in preparing for perimenopause too! We’d love to hear your thoughts, so leave a comment below, and don’t forget to share this post on social media.