Perimenopause 101: most common symptoms and how to cope
Perimenopause can be a confusing time - especially since it commonly starts much earlier than we're led to believe! So here’s a quick guide to what’s going on, symptoms that may indicate it has started, and practical ways to support yourself.
What is perimenopause?
This is the stage before menopause when hormone levels (especially oestrogen) begin to fluctuate. It can start in your 40s - or even late 30s - and last several years. You’re still having periods, but they might be erratic.
What symptoms are common?
There’s a wide range, and you might not get all of them. Some of the most frequent include:
- Irregular periods – cycles may get shorter, longer, lighter or heavier
- Hot flushes & night sweats – classic, and very real
- Sleep issues – often waking in the night or struggling to drift off
- Mood changes, anxiety, low mood – hormonal shifts can wreak havoc on your headspace
- Brain fog – forgetfulness, trouble concentrating, word-finding issues
- Fatigue – not just tired, but bone-deep exhaustion
- Joint aches and muscle stiffness
- Vaginal dryness or discomfort, sometimes affecting sex or causing urinary issues
- Changes to hair, skin and nails
It’s a long and varied list; some days you may feel totally fine, while others feel like a rollercoaster. While it's normal, it's challenging, so having people to speak to about your symptoms will be helpful.
How to cope
- Track symptoms – it’s empowering to notice patterns, especially if you're speaking to your GP
- Prioritise sleep – wind-down routines, magnesium, a cool bedroom and no screens before bed help more than you’d think
- Keep moving – weight-bearing exercise supports your bones and boosts mood
- Reduce stress – easier said than done, but mindfulness, breathing exercises and getting outside can work wonders
- Eat to support your hormones – protein, healthy fats, lots of fibre, soy, flaxseed and legumes, plenty of colourful veg especially cruciferous (broccoli etc).
What about supplements?
There are bewildering numbers of menopause supplements out there. Rather than trial and error, start by ensuring good levels of ESSENTIAL vitamins and minerals. Once diet and essential nutrients are in place, you can consider herbs and so on for extra support if needed.
City Survivor Pollution Protection Multivitamin
This daily formula delivers a full suite of B vitamins (great for nervous system and energy), CoQ10 (cellular energy), and nutrients for skin, hair and nails. It also includes vitamin D3 and K2 - essential for keeping calcium in your bones, where it belongs. D3 supports mood and immune health too.
Shop Pollution Protection Multivitamin
City Survivor Night Support
Magnesium is a sleep and muscle-supporting hero, especially here, paired with theanine and taurine for calming your nervous system. This is a great evening formula if you're finding it hard to wind down or waking up too often. When irritability strikes this can really help.
"Perfect nights sleep at last!!
I cannot praise City Survivor and Night Support enough - this has been my go to (plus another City Survivor product Pollution Protection) that has got/getting me through really tough never ending peri menopause symptoms - I have tried multiple magnesium products, some high end and the results have always been an uncomfortable tummy next day .... not these! And sleep is real, reliable and not drowsy next day. Quite literally .. a life saver!"
Bone health deserves a special mention
Oestrogen protects bone density, so as it declines, your risk of osteoporosis rises. While calcium gets all the attention, it’s vitamins D3 and K2 that really help your body use calcium properly. Both are included in Pollution Protection Multivitamin, meaning daily support, no extra fuss.
Final thoughts
While perimenopause is a natural phase, getting the support you need is your right. Just because everyone goes through it doesn’t mean you shouldn’t feel like yourself along the way.
If you’re unsure where to start, adding two targeted formulas - Pollution Protection Multivitamin in the morning and Night Support at night - is an easy way to gently support your energy, sleep, and long-term health.
Feeling more informed? Share this blog with a friend.
Always consult your GP before starting new supplements, especially if you're taking medication or have a medical condition.
