Perimenopause: Start the Talk in Your 30s
The Conversation We're Not Having: Why Your Late 30s is the Perfect Time to Talk About Perimenopause
Let's be honest—when was the last time someone casually brought up perimenopause at brunch? Exactly. Well, I’m not going to lie. Someone brought it up with me yesterday at brunch, but I work in women’s health so we’ll take that with a grain of salt. Here's what I've learned as both a fertility nurse and a woman navigating my own health journey: the conversations we avoid are often the ones we need most.
If you're in your late 30s or early 40s, you might think perimenopause is still years away. But in reality, perimenopause can begin as early as your mid-30s, and for most women, it starts in their early to mid-40s. That means now is the perfect time to start thinking about it, preparing for it, and yes, talking to your doctor about it.
What Exactly Is Perimenopause?
Think of perimenopause as the opening act before menopause takes the stage. It's the transitional period when your ovaries gradually begin to slow down and start producing less estrogen. However, you're still having periods (though they might be playing by completely new rules). This phase can last anywhere from a few months to over a decade, which is why getting ahead of it matters so much.
During perimenopause, your hormone levels don't take a steep decline; they fluctuate wildly. One month, your estrogen might be sky-high; the next, it's in the basement. It's like your hormones are on a roller coaster, and sometimes you feel like you're along for the ride, whether you bought a ticket or not.
The Signs Your Body Might Start Whispering (Or Shouting)
Here's what many women don't realize: perimenopause symptoms can be incredibly varied and often dismissed as "just stress" or "getting older." But your body is actually trying to tell you something important. Watch for:
Changes in your cycle: Periods that are suddenly heavier, lighter, longer, shorter, or just plain unpredictable. Maybe you've always been a 28-day-cycle woman, and suddenly you're anywhere from 21 to 45 days. Other things: perhaps you’re noticing ovulation pain that you never noticed before, or intense PMS.
Sleep disruptions: Waking up at 3 AM for no apparent reason, having trouble falling asleep, or feeling tired despite getting enough hours.
Mood shifts: Feeling more irritable, anxious, or experiencing mood swings that feel disproportionate to what's happening in your life.
Physical changes: Hot flashes (yes, they can start in perimenopause), night sweats, brain fog, joint aches, changes in your skin or hair, or shifts in your metabolism.
Cognitive symptoms: Difficulty concentrating, memory lapses, or feeling like your brain just isn't firing on all cylinders some days.
The key thing to remember? These symptoms are real, they're valid, and they're treatable.
Why Starting the Conversation Now Matters
I've seen too many women suffer in silence, thinking their symptoms are "normal aging" or something they just have to endure. But here's what I want you to know: you don't have to white-knuckle your way through this transition.
When you start thinking about perimenopause in your late 30s, you give yourself the gift of time. Time to establish baseline health markers, time to implement lifestyle changes that can ease the transition, and time to build a relationship with healthcare providers who understand and support you through this phase.
Plus, some of the most effective treatments work best when started early in the process. Whether that's hormone therapy, peptides, lifestyle modifications, or other interventions, having options means having control over your experience.
Preparing Your Body and Mind
Track your patterns: Start paying attention to your cycle, sleep, mood, and energy levels now. Apps or wearables like the Oura ring can be helpful, but even a simple journal works. When you eventually talk to your doctor, this information will be invaluable.
Prioritize bone health: Estrogen protects your bones, so as levels decline, bone density can too. Weight-bearing exercise, adequate calcium and vitamin D, and discussing bone density screening with your doctor are all important steps.
Focus on metabolic health: Hormonal changes can affect how your body processes food and stores fat. Now is a great time to establish healthy eating patterns and regular exercise routines that you can maintain through the transition.
Build your stress management toolkit: Chronic stress can worsen perimenopausal symptoms. Whether it's meditation, yoga, therapy, or just regular walks in nature, find what works for you.
Nurture your relationships: This transition can affect relationships and sexuality. Open communication with your partner, friends, and family can make all the difference.
Supplements play a big part in your nutritional and symptom management of perimenopause, and it’s important to take a personalized approach. This is how we handle supplements for menopause at Binto. Take our quiz and we’ll match you to your personalized daily supplement kit for perimenopause or menopause. If you’re looking for even more support, we have that too! You can book a telehealth consult with a licensed women’s health provider for less than the cost of a copay.
The Doctor Conversation You Need to Have
Here's the reality: not all healthcare providers are well-versed in perimenopause. But you deserve care from someone who takes your concerns seriously and has the knowledge to help you navigate this transition.
Come prepared: Bring your symptom tracking, family history, and specific questions. Don't let anyone dismiss your concerns as "just stress" or "part of aging."
Ask the right questions: What are my treatment options? What tests might be helpful? How do we monitor my transition? What lifestyle changes do you recommend?
Consider specialists: If your primary care provider isn't knowledgeable about perimenopause, ask for a referral to a gynecologist or menopause specialist. It’s incredible how many more specialists we have in this area of medicine today! As always, we’re available at Binto for telehealth consultations.
Discuss your whole health picture: This includes mental health, sexual health, bone health, and cardiovascular health—all of which can be affected by hormonal changes.
You're Not Alone in This Journey
One of the most powerful things we can do is normalize these conversations. When we talk openly about perimenopause—with our friends, our daughters, our healthcare providers—we create space for other women to do the same.
Remember, this isn't about fear-mongering or assuming you'll have a difficult transition. Many women navigate perimenopause with minimal disruption to their lives. But knowledge is power, and preparation is self-care.
Your late 30s and early 40s are often such full seasons of life—career building, parenting, caring for aging parents, pursuing dreams. You deserve to move through this next phase feeling informed, supported, and empowered.
The conversation about perimenopause isn't just about preparing for what's coming—it's about honoring where you are right now and ensuring you have the tools and support to thrive through whatever comes next.
Editor’s note: At Hello Mamas, we love sharing great health and wellness tips, but this is not medical advice. Always consult your doctor or healthcare team before starting any new routine or treatment. Also, at Hello Mamas, we share products we personally love and may earn a small commission from affiliate links. This doesn’t affect the price you pay. We only recommend products we genuinely believe in, but your experience may vary.
