What Every Woman in Her 30s Should Know About Perimenopause

Ideally, by the time your 40s roll around—they arrive quickly!—you’ve already established a solid foundation of healthy habits in your daily and weekly routine. Eating a well-balanced diet, sleeping soundly, and exercising are always age-appropriate, no matter what decade of life you’re currently enjoying.

If you haven’t been diligent about taking care of your body and you’re a woman in your 30s, now is a great time to start. And even if you already pay attention to your health basics, you may require a few extra tweaks to usher you into your 40s and 50s. That’s because the process of perimenopause, then menopause, are in your near future, with the potential to create significant changes in your body.

Let’s dive deeper into the process: what it entails, the different perimenopause stages and symptoms, and how you can prepare early to support a smoother transition.

What is Perimenopause?

While perimenopause is a complicated topic, The North American Menopause Society defines it as the “span of time that begins with the onset of menstrual cycle changes and other menopause-related symptoms and extends through menopause (the last menstrual period) to 1 year after menopause.” These changes are associated with lower levels of hormones like estrogen, reduced fertility, and finally the end of a woman’s fertile period.

In other words, perimenopause is a process that lasts for years and has different symptoms and stages. When it begins—often around the mid-40s, though it can arrive earlier—you may notice irregular periods or fluctuations in your menstrual flow (heavier or lighter bleeding), as well as hot flashes or mood swings. Other changes may impact your sex life, like a lowered libido or vaginal dryness. Sleep may be impacted, too, thanks to night sweats and/or insomnia.

While some of these potential effects can be disruptive, women can better prepare themselves ahead of time for the changes that naturally occur with perimenopause and menopause. The good news is, many of these recommendations are generally things you should be doing anyway—you may just need a few tweaks to best prep for perimenopause. It’s a good idea to establish these practices in your 30s, then carry them with you the rest of your life.

How to Prepare for Perimenopause Stages

We all know that diet, sleep, and exercise can make a huge impact in how we feel. But women preparing for perimenopause can customize these pillars of health for their particular needs at this stage of life, to help ease this process. Here’s how:

 1. Diet

A 2024 review, published in the journal Nutrients, presented a comprehensive look at the impacts of nutrition during the perimenopause and menopause process. It’s especially important at this stage of life, because, as researchers noted, these changes are associated with increased risks of obesity, metabolic syndrome, cardiovascular diseases, and osteoporosis.

The review offered the following recommendations. To convert your weight in pounds to kilograms (kg), simply multiply by 0.45:

• • Consume adequate daily protein (1-1.2g per kg of body weight, or 20% of daily calories), especially if you’re exercising regularly. Aim to get half of it from vegetable sources. Don’t consume too much protein, though; 1.5-2g per kg of body weight daily can actually increase the risk of bone fractures.
  • Because metabolism slows in the menopausal process, you may consider reducing calories by omitting or reducing snacks between meals, eating smaller portion sizes at meals, and avoiding sugary beverages.
  • If you smoke, quit smoking—and reduce or, better yet, eliminate alcohol from your diet.
  • Hydrate with enough fluids every day; they’ll help transport nutrients and oxygen within the body and support bones. The hormones estrogen and progesterone affect fluid and electrolyte balance, and menopausal hormonal changes can make you feel less thirsty. Drink 33mL of fluid per kg of body weight throughout the day.
  • Replace saturated and trans fats (animal, dairy, and partially hydrogenated fats) with polyunsaturated fatty acids, especially the omega-3 fatty acids EPA and DHA.
  • Eat a well-balanced diet, including 30-45g per day of dietary fiber and at least 400g of vegetables and fruits daily. Increasing your fiber intake reduces the risk of metabolic syndrome. It also benefits your gut flora, which can impact factors like metabolism, insulin sensitivity, and insulin secretion. In addition, swap refined grains for whole grains and consume healthy fats (nuts and 2-3 servings of fish per week) to help reduce risk for cardiovascular diseases.
  • Reduce salt intake to less than 5g per day.
  • Ensure adequate intake of vitamin D, calcium, and vitamin C for healthy bones. Meanwhile, B vitamins can help counteract the common dangers of stroke, osteoporosis, and bone fractures.

 2. Exercise

Moderate exercise helps promote adrenal health, since it lowers production of the stress hormone cortisol. (Just don’t go overboard—excessive exercise can increase cortisol levels.) This is important because maintaining appropriate levels of cortisol helps regulate insulin and blood sugar balance, your response to stress, and your sleep/wake cycle.

On the other hand, not getting enough exercise (and its potential consequences, like obesity and chronic stress) raises those cortisol levels. Left unchecked for too long, that could lead to adrenal fatigue or burnout, which can affect your immunity and memory.

Exercise, of course, is also a proven mood booster. Most importantly, I always stress that women must commit to a weight training regimen, which helps increase strength, metabolism, overall longevity—and, crucial for women over 50, bone density. As we age and go through the process of menopause, our bones can lose up to 10% of their mass. Starting weight training earlier in life—though it’s never too late to start—helps counteract these natural changes.

 3. Sleep 

I talk a lot about the importance of sleep, because I know what it’s like to struggle with not getting enough. For women entering perimenopause or menopause, several changes in hormones and in the brain make a good night’s rest even trickier to achieve. Disruptions in the regulation of body temperature can cause night sweats, while lower progesterone may trigger insomnia. That can create a vicious cycle, even when you’re awake: Lack of sleep can lead to everything from lower moods and depression to mindless eating and weight gain. Long-term, it can contribute to high blood pressure and impact your heart health.

That’s why it’s crucial to establish now, in your 30s—or anytime—solid sleep hygiene. Here are some of my must-have strategies:

• • Make sure that your room is cool (in the mid-60s), dark, and quiet. Use earplugs, a sleep mask, a white noise machine, and/or blackout curtains if you must. Just make sure your environment is conducive to sleeping through the night and morning until it’s time to wake up.
  • Avoid electronics, screens, and stimulating activities right before bed. When your mind is buzzing, it’s difficult to drift off into a peaceful slumber. Instead, choose calming activities before bed, like enjoying a warm bath, a journaling session, or meditation.
  • Sleep-inducing supplements can make a huge difference. I reach for time-release melatonin, magnesium, GABA, and l-tyrosine. You can also try valerian root, inositol, 5-HTP, and zinc.
  • Sip wisely. Avoid consuming caffeine after noon—and whatever you do, don’t use alcohol as a sleeping pill! Booze destroys your restorative sleep, wakes you up in the middle of the night, and can lead to feeling anxious or irritable the next day. Instead, try a hot tea with relaxing ingredients, like lavender or chamomile.

Entering Perimenopause with Ease

Another reason it’s important to take care of our physical bodies is because it’ll also encourage better mental health, and we want to protect both as we enter our later years. Setting up some positive mental health-boosting practices—whether it’s daily walks or gratitude lists—will pay off when you enter the process of perimenopause. Preparing will make you feel more capable to handle any changes you experience. With some education, planning, and commitment, you’ll find that these can be some of the best years of your life.

Meet the Author

Tana Amen, BSN, RN, Writer

Tana Amen, BSN, RN is a New York Times bestselling-author, health and fitness expert, Vice-President of Amen Clinics—the world’s leader in brain health, mentor, motivational speaker, and former neurosurgical ICU trauma nurse. By providing science-based guidance along with her authentic, no-holds-barred approach, Tana has won the hearts of millions with her simple, yet effective, strategies to help people win the fight for a strong mind, body, and spirit.