10 Subtle Signs of Perimenopause! You may not know about & what to do.

10 Subtle Signs of Perimenopause! You may not know about & what to do.

I remember the first time I started noticing small but frustrating changes in my body, waking up exhausted even after a full night’s sleep, feeling more anxious for no real reason and wondering why my usual way of eating wasn’t working anymore. 

At first, I brushed it off as stress due to my studies or just ‘getting older,’ but really, I knew something was off.

Like so many women, I didn’t immediately connect the dots. It wasn’t until I started learning more about perimenopause that it all made sense, these changes weren’t random, they were part of a natural transition. 

And the best part? I realised that with the right nutrition and lifestyle adjustments, I could support my body through this phase and feel better, not worse.

If you’ve been feeling “off” but can’t quite pinpoint why, your body might be sending you the first signs of perimenopause. 

What is Perimenopause?

Perimenopause is the transition phase leading up to menopause, typically starting in your 40s (but sometimes earlier). It’s when your hormone levels, especially oestrogen and progesterone, begin to fluctuate (rather than decline), leading to changes in your cycle, mood, energy levels and overall well-being. Unlike menopause, which is marked by 12 consecutive months without a period, perimenopause can last for years, bringing with it a range of subtle symptoms that many women don’t immediately recognise.

The good news? Once you recognise these shifts, you can take action to feel more in control. Here are 10 subtle signs to look out for, plus simple ways to manage them.

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1️. Waking up tired, NO matter how much sleep you get

Even after a full night’s sleep, you wake up feeling drained. This isn’t just exhaustion from a busy life, hormonal shifts can disrupt deep, restorative sleep, leaving you feeling unrefreshed.

? Support Tip: Prioritise a calming bedtime routine, include magnesium-rich foods like leafy greens and nuts and limit screen time before bed to improve sleep quality.

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2️. Increased anxiety or mood swings

Suddenly feeling more irritable, overwhelmed or anxious for no clear reason? Fluctuations in oestrogen and progesterone can impact your brain’s ability to regulate mood.

? Support Tip: Include omega-3s from oily fish or flaxseeds to support brain health and try stress-management techniques like deep breathing or gentle movement.

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3️. Brain fog & forgetfulness

Struggling to recall names, misplacing things more often or feeling like your thoughts are cloudy? Changing hormone levels can affect cognitive function.

? Support Tip: Support brain function with foods rich in antioxidants (like berries) and healthy fats (like avocado). Hydration and regular movement also improve mental clarity.

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4️. Changes in hunger & cravings

One day you’re ravenous, the next you have no appetite. Hormonal fluctuations can impact metabolism and hunger signals, making it harder to trust your usual cues.

? Support Tip: Focus on balanced meals with protein, fibre and healthy fats to keep blood sugar stable and cravings in check.

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5️. Body temperature changes

Feeling hot for no reason, even in a cool room? Mild hot flushes or increased temperature sensitivity can be an early sign of perimenopause.

? Support Tip: Identify triggers (like caffeine or spicy foods) and keep a fan or cooling mist handy. Hydration and magnesium-rich foods can also help.

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6️. Frozen shoulder or joint stiffness

Struggling with joint stiffness, especially in the shoulders? Declining oestrogen can affect joint lubrication, leading to aches and reduced mobility.

? Support Tip: Incorporate anti-inflammatory foods like turmeric, ginger and omega-3s to support joint health. Gentle movement like Pilates or stretching can also help.

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7️. Digestive changes

More bloating, sluggish digestion or food intolerances lately? Your gut is closely linked to hormone regulation and perimenopause can impact digestion.

? Support Tip: Support gut health with probiotic-rich foods like yoghurt or kimchi and increase fibre intake with whole foods like oats and vegetables.

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8️. Sensitivity to caffeine & alcohol

Noticing that coffee makes you jittery or that one glass of wine affects you more than it used to? Lower oestrogen levels can change how your liver metabolises these substances.

? Support Tip: Consider reducing caffeine or alcohol intake or switching to lower-caffeine options like matcha. Always pair alcohol with food to minimise blood sugar spikes.

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9️. Increased PMS or irregular cycles

Your cycle may become shorter, longer or more unpredictable as hormones fluctuate, sometimes mimicking the symptoms of early pregnancy or extreme stress.

? Support Tip: Tracking your cycle can help you spot patterns. Nutrient-rich foods like leafy greens, nuts and seeds can support hormonal balance.

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10. Lower stress tolerance

Feeling more overwhelmed by things that never used to bother you? Oestrogen plays a role in cortisol regulation, meaning stress can hit harder during perimenopause.

? Support Tip: Prioritise self-care, whether it’s mindfulness, movement or setting boundaries. Adaptogenic herbs like ashwagandha may also support your stress response.

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You’re NOT alone in this

One of the most frustrating parts of perimenopause is that many women don’t realise what’s happening until they’re deep into it. Doctors often dismiss symptoms, and mainstream health advice doesn’t always account for the unique challenges of this stage of life.

But here’s the thing: understanding what’s happening in your body is empowering. Once you know what’s causing these changes, you can act, through small but impactful shifts in the way you eat, move, and care for yourself.

If any of these signs sound familiar, know that you’re not alone. You don’t have to struggle through this phase feeling exhausted, foggy, or out of control. There are personalised strategies that can help you feel more like yourself again.

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Where to start?

Every woman’s perimenopause experience is different, which is why a personalised approach is key. What works for one woman may not work for another and that’s okay! The important thing is finding the right combination of nutrition, lifestyle and mindset shifts that help you feel energised, balanced and in control.

If you’d like some guidance on where to start, I’d love to help. Let’s chat about your symptoms, your goals and the small but effective changes that can make a difference for you.

? Want to feel more like yourself again? Let’s chat! Book a free discovery call, and let’s create a plan that works for you.

? Let’s stay connected! Follow me on Instagram @kazlitnutrition for tips, nutrition advice and real talk about navigating perimenopause with confidence.