If you’re noticing changes like irregular periods, fatigue, mood swings, or feeling “off,” you may be experiencing early perimenopause signs. This natural transition usually begins in your late 30s, 40s, or early 50s, though it can start earlier, and it happens as your hormone levels begin to shift.
Recognizing the perimenopause signs early is key to taking control of your health. You don’t have to just endure the symptoms. Naturopathic care offers gentle, personalized support to help you feel like yourself again.
At our Temecula-based clinic, we specialize in functional and naturopathic medicine for perimenopause. With over a decade of experience, we help women balance their hormones naturally, reclaim their vitality, and thrive through this important phase.
Common Perimenopause Signs: What to Watch For
Perimenopause doesn’t happen overnight. It’s a gradual transition that can unfold over several years, and its early signs are often subtle and easy to confuse with stress, aging, or lifestyle changes. But these shifts are your body’s way of signaling changing hormone levels—especially estrogen and progesterone.
Paying attention to recurring patterns can help you recognize what’s really going on. The sooner you understand these cues, the more empowered you’ll feel to manage them naturally and support your overall well-being.
Here are some of the most common perimenopause signs to look for:
1. Irregular Periods
One of the earliest and most noticeable signs is a change in your menstrual cycle. Your periods may become shorter or longer, heavier or lighter, or they might come less frequently. These shifts happen as ovulation becomes less predictable due to fluctuating hormone levels.1
2. Hot Flashes and Night Sweats
Sudden, intense waves of heat, often followed by sweating and chills, are classic symptoms. Night sweats, in particular, can interfere with restful sleep and contribute to daytime fatigue. While not everyone experiences them, they can be disruptive when they do occur.
3. Sleep Disturbances
Many women notice it becomes harder to fall asleep or stay asleep during perimenopause. Hormonal changes can affect your circadian rhythm, leaving you wired at night and tired during the day, even if you’ve always been a good sleeper before.
4. Mood Swings, Anxiety, or Irritability
Emotional changes are common and can be among the most distressing symptoms. You may feel more easily overwhelmed, tearful, or anxious without a clear reason. These shifts are linked to hormonal fluctuations that impact neurotransmitters in the brain.
5. Brain Fog and Memory Lapses
Difficulty concentrating, forgetfulness, or “foggy thinking” can take many women by surprise. You might walk into a room and forget why, or lose track of what you were saying mid-sentence. These changes can feel unsettling, but they are a recognized part of perimenopause.
6. Low Libido and Vaginal Changes
A decrease in sex drive, vaginal dryness, or discomfort during intimacy may begin in perimenopause. These changes are related to declining estrogen levels and can affect both physical comfort and emotional connection.
7. Physical and Metabolic Changes
Some women experience weight gain (especially around the abdomen), joint pain, dry skin, or thinning hair. While subtle, these changes reflect how interconnected your hormone balance is with your metabolic and skin health.
It’s important to note that perimenopause symptoms vary widely from person to person, and even from month to month. Some perimenopause signs may come and go, while others gradually intensify.
Managing Perimenopause Symptoms Naturally
While perimenopause is a normal biological transition, that doesn’t mean you have to suffer through it. Many symptoms can be managed, and even improved, with natural, evidence-informed approaches that support your body’s changing needs.
At our clinic, we work closely with patients to develop personalized care plans that address both the root cause of symptoms and day-to-day quality of life. We focus on whole-body wellness, not just managing symptoms, but helping you thrive.
1. Nutrition as Hormonal Support
A whole-foods, nutrient-rich diet is one of the most effective tools for supporting hormone balance. We emphasize:
- Phytoestrogens (from foods like flaxseeds, tofu, and lentils) to gently support estrogen activity
- Omega-3 fatty acids (from fatty fish, chia seeds, or walnuts) to help reduce inflammation and support mood
- Calcium and vitamin D for bone strength, since estrogen decline increases osteoporosis risk
- Magnesium-rich foods (like leafy greens, seeds, and dark chocolate) to support sleep and mood
Reducing common triggers such as sugar, caffeine, alcohol, and processed foods can also help ease hot flashes, anxiety, and poor sleep.
2. Herbal Medicine and Supplementation
We tailor herbal and nutritional support based on your symptoms, lab results, and health history. Common options include:
- Vitex (chaste tree berry): Helps regulate cycles and support progesterone
- Black cohosh and dong quai: May ease hot flashes and night sweats
- Ashwagandha and rhodiola: Adaptogens that support adrenal health and stress resilience
- B vitamins and magnesium: For energy, mood, and nervous system support
We focus on simplifying your plan—using fewer, more effective therapies that address multiple concerns at once.
3. Streamlined, Holistic Treatment
Every perimenopause journey is unique. Management should always reflect the bothersomeness of each symptom, and a holistic, yet economical approach is key.2 Rather than treating each symptom separately, we aim to find therapies that do more and potentially replace existing medications. For instance, a patient using a sleep aid who also struggles with night sweats might benefit from a trial of a natural therapy or targeted supplement that helps with both sleep and temperature regulation. This thoughtful approach reduces pill burden, lowers side effects, and creates a more sustainable long-term plan.
4. Lifestyle Adjustments That Make a Difference
Daily habits matter. We help patients create routines that support long-term balance:
- Sleep hygiene: Creating calm, screen-free wind-down routines
- Exercise: Low-impact activities like walking, strength training, and yoga to boost mood and metabolism
- Stress management: Cortisol impacts hormone health. We often recommend breathwork, meditation, acupuncture, or simply more quiet time in nature
Small changes, consistently applied, often lead to major relief.
5. Functional Lab Testing for Precision Care
To support your body effectively, we need to understand it clearly. That’s why we use functional testing, including saliva or dried urine hormone panels, to track patterns and fluctuations throughout the day or cycle. This gives us deeper insight than a single blood test and allows us to tailor your plan with confidence.
6. Ongoing Education and Emotional Support
Perimenopause isn’t just physical. It can affect your relationships, energy, confidence, and clarity. That’s why we offer education, guidance, and space for you to feel heard and supported. This is a phase to honor, not push through in silence.
How Perimenopause Is Treated
There is no one-size-fits-all treatment for perimenopause and that’s a good thing. Your experience is uniquely yours, and treatment should reflect that. At our clinic, we view this transition as an opportunity to support your body naturally and intentionally, not just mask the symptoms.
The treatment for perimenopause depends on your specific symptoms, their severity, and how much they interfere with your daily life.3 This aligns with our approach in naturopathic care: we listen closely to your experience and tailor treatment accordingly.
Here’s how we typically approach treatment at our Temecula-based clinic:
1. Support Hormonal Shifts with Natural Therapies
We use gentle, hormone-balancing herbs and nutrients that support your body’s own production and regulation of estrogen, progesterone, and cortisol. These are especially helpful if your symptoms are moderate but disruptive, such as sleep issues, low energy, or mood changes.
When appropriate, we may recommend bioidentical hormone therapy as a natural alternative to synthetic options, working closely with you to determine the safest and most effective course.
2. Address Underlying Conditions
Perimenopause can magnify existing health issues, like thyroid imbalances, insulin resistance, or adrenal fatigue. Treating these alongside your hormonal changes often results in significant symptom relief and improved overall well-being. For example, supporting adrenal function can reduce hot flashes and stabilize mood.
3. Target the Root Cause of Each Symptom
Rather than prescribing a different medication for every concern, we aim to treat the underlying imbalance that’s triggering your symptoms. For example:
- Instead of treating insomnia with sleep medication, we explore hormonal causes (like low progesterone or elevated cortisol)
- For anxiety or brain fog, we assess estrogen fluctuations, B-vitamin deficiencies, or nutrient absorption issues
- In cases of weight gain or fatigue, we evaluate thyroid health, blood sugar regulation, and inflammatory markers
This targeted, whole-person approach not only helps relieve symptoms. It supports long-term health.
4. Customize Based on Where You Are in the Transition
Some women are just entering early perimenopause. Others are navigating the final years before menopause. Treatment should reflect where you are in that journey. Using functional lab testing, we assess your unique hormonal rhythm and develop a plan that supports you now, and evolves with you over time.
You Don’t Have to Push Through This Alone
Perimenopause isn’t “just part of getting older.” It’s a transitional phase that deserves thoughtful care, personal attention, and a strategy that supports your whole self—body, mind, and spirit.
If you’re struggling with managing the symptoms, let’s help you feel like yourself again.
We take the time to understand your symptoms, your health history, and your goals. Whether you’re looking for natural symptom relief, safer alternatives to medication, or simply someone who will listen and guide you, we’re here.
Book a consultation today and take the first step toward balanced hormones and restored vitality.
Sources:
1 UCLA Health. “Sneaky Symptoms of Perimenopause.” Retrieved from https://www.uclahealth.org/news/article/sneaky-symptoms-perimenopause
2 Faubion, S. S., Loprinzi, C. L., & Ruddy, K. J. (2017). Management of menopause-associated vasomotor symptoms: Current treatment options, challenges and future directions. Clinical Interventions in Aging, 12, 179–186. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6082400/
3 Johns Hopkins Medicine. “Perimenopause.” Retrieved from https://www.hopkinsmedicine.org/health/conditions-and-diseases/perimenopause
