Feeling Off in Your 30s or 40s? It Might Be Perimenopause.

If you've been feeling “off” lately—more tired than usual, moodier, or struggling with weight changes—you’re not alone. Many women in their 30s and 40s start to notice these shifts without realizing it could be perimenopause, the transitional phase before menopause. Perimenopause typically begins between ages 35 and 44, though it can start earlier or later depending on genetics, health, and lifestyle factors.

What Is Perimenopause and When Does It Start?

Perimenopause is marked by hormonal fluctuations—primarily estrogen and progesterone—that affect everything from your cycle to your sleep. Some people move through it with minimal symptoms, while others feel like their body suddenly has a mind of its own. Common signs include irregular periods, hot flashes, night sweats, brain fog, mood swings, anxiety, and changes in weight or energy.

How Nutrition Can Support You Through Perimenopause

Hormonal changes can impact your metabolism, blood sugar, cholesterol, and bone health. That’s where nutrition makes a big difference. Eating balanced meals with fiber, healthy fats, and protein can help manage blood sugar levels, reduce cravings, and support steady energy. Key nutrients like calcium and vitamin D are crucial for bone health, while omega-3s may ease inflammation and mood swings. Staying hydrated and limiting processed foods can also help reduce bloating, fatigue, and mood dips.

How a Dietitian Can Help With Perimenopause Symptoms

A registered dietitian can help you create a nutrition plan tailored to your symptoms, lifestyle, and health goals. Whether you're struggling with weight changes, emotional eating, poor sleep, or unpredictable energy levels, we can help you get back in sync with your body. We also work with you on meal planning, supplement guidance, and long-term strategies to support heart health, hormone regulation, and bone strength.

You Don’t Have to Figure It Out Alone

Perimenopause isn’t something you just have to “push through.” We can partner together and figure out how to best improve symptoms and changes with nutrition. You do not have to do it alone. We are here to help!

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