Perimenopause and Menopause: What is happening to my body? 

What should I know first about perimenopause and menopause?

Perimenopause and menopause are natural stages in a woman’s life. That does not mean they are minor, simple, or something women should be expected to endure politely.

This is one of the oddest things about midlife health. A transition that affects around half the population is still often treated as niche. Women are told it is “normal,” as if normal means unimportant. But headaches are normal. Poor sleep is normal. Back pain is normal. We still take them seriously.

Many women arrive at this topic after months, sometimes years, of wondering what is happening. Periods may become irregular. Sleep may change. Energy can drop. Moods may feel less steady. Focus can feel harder. Hot flushes, night sweats, anxiety, body changes, joint aches, vaginal dryness or changes in libido may appear.

At My One Base™, we serve a broader midlife community, but this article focuses specifically on women and the female reproductive hormone transition. It is part of a wider conversation about how we understand our bodies better, support each other more honestly, and build stronger foundations for midlife and beyond.

What is menopause? 

Menopause is the point in time when a woman has not had a menstrual period for 12 consecutive months, not because of pregnancy, medication, surgery or another medical cause.

It marks the end of the reproductive years and is linked to reduced ovarian function and lower levels of estrogen and progesterone. For most women, natural menopause happens between the ages of 45 and 55, although some women experience it earlier.

Menopause is often described as “the change of life.” That phrase is accurate, but incomplete. Menopause is not only about periods stopping. It can affect sleep, mood, temperature regulation, sexual health, bones, heart health, body composition, skin, hair and overall wellbeing.

The strange part is not that menopause changes the body. The strange part is how often women are surprised by changes that should have been explained years earlier.

What is perimenopause?

Perimenopause is the transition leading up to menopause. It usually begins when hormone patterns start to shift and menstrual cycles begin to change. It ends one year after the final menstrual period.

This stage can last several years. For some women, it is relatively smooth. For others, it can be confusing and disruptive, partly because hormones may fluctuate rather than decline in a neat straight line.

That fluctuation is one reason symptoms can feel unpredictable. A woman may feel fine for a while, then suddenly have poor sleep, heavier periods, shorter cycles, anxiety, brain fog or night sweats. Then things settle. Then they change again.

This unpredictability is often what makes perimenopause so disorienting. It is not always dramatic. Sometimes it is simply the slow accumulation of small things that make a woman feel less like herself.

How long does the menopause transition last?

The menopause transition varies widely.

Perimenopause can begin in the late 30s or 40s, though it most commonly becomes noticeable in the 40s. Menopause itself is confirmed only after 12 months without a period. Postmenopause refers to the years after menopause.

This means menopause is not a single “event.” It is better understood as a transition across time, with perimenopause, menopause and postmenopause forming connected stages.

It is also a major global health issue. By 2025, the number of postmenopausal women worldwide is expected to exceed 1 billion. That is not a niche market. That is not a fringe health topic. That is one of the largest underserved health conversations on the planet.

What are common symptoms of perimenopause and menopause?

Symptoms vary widely, but they are common.

In one UK survey of women aged 35–70, respondents reported an average of 10.7 menopausal symptoms. The most commonly reported symptoms were sleep disturbance, affecting around 82% of respondents; hot flushes or night sweats, affecting around 81%; and forgetfulness or memory problems, affecting around 76%.

That matters because menopause is still too often reduced to hot flushes. For some women, hot flushes are the obvious symptom. For others, the most disruptive symptoms are sleep problems, anxiety, brain fog, body changes, joint aches or sexual health changes.

Hot flushes and night sweats are among the best-known symptoms. A hot flush can feel like a sudden wave of heat in the face, neck, chest or upper body. Night sweats can disrupt sleep and leave women exhausted the next day.

Sleep problems are also common. Some women struggle to fall asleep. Others wake at 3am and cannot return to sleep. Poor sleep can then affect mood, hunger, focus and resilience. A woman may think she has become less patient, less sharp or less capable, when in reality she may be chronically under-rested.

Mood changes may include irritability, anxiety, low mood or a sense of feeling emotionally less steady than before. In the same UK survey, psychological symptoms were reported by around 72% of respondents, with low or depressed mood reported by around 67% and anxiety or panic attacks by around 60%.

Cognitive changes are often described as brain fog, forgetfulness, word-finding difficulty or reduced mental sharpness. These can feel especially unsettling for women who are used to being highly capable and organised.

Sexual and urogenital symptoms can also occur. These may include vaginal dryness, pain during sex, urinary symptoms or reduced libido. In the UK survey, around 68% of respondents reported lower sex drive, while 42% reported vaginal dryness or painful sex.

Body and physical changes are also part of the picture for many women. A global review found that joint and muscular discomfort was one of the most commonly reported menopause-related symptoms, affecting around 65% of women across included studies.

The point is not that every woman will experience every symptom. The point is simpler: this transition can affect far more than periods, and women deserve to know that before they are in the middle of it.

Can perimenopause affect sleep, focus and emotional wellbeing?

Yes. Perimenopause can affect physical, emotional, mental and social wellbeing.

Sleep, mood and focus are closely connected. If sleep is disrupted by night sweats, anxiety or hormonal changes, the next day may feel harder. If stress is already high, symptoms may feel more intense. If nutrition, movement and recovery are inconsistent, the body may feel less stable.

The useful question is not, “Is this all hormones?” It usually is not.

The better question is, “Could hormones be one part of the picture?”

Thyroid issues, iron levels, vitamin status, stress, medication, alcohol, blood sugar, mental health and other medical factors can all play a role. But hormones may be part of the picture too, and women deserve to have that possibility taken seriously.

What can support the body during perimenopause and menopause?

There is no single solution that works for everyone. A stronger approach starts with foundations.

Sleep matters. Regular rest supports mood, cognition, appetite, immune function and recovery.

Movement matters. Strength training, walking, mobility work and cardiovascular exercise can support muscle, bones, energy and long-term health.

Nutrition matters. Protein, fibre, healthy fats, hydration and key micronutrients can help support everyday wellbeing.

Medical care matters. Women with symptoms that are persistent, severe, unusual or affecting daily life should speak with a qualified healthcare professional. Hormonal and non-hormonal options may be available, depending on symptoms, medical history and personal preference.

Community matters too. Many women feel isolated because no one has explained what is happening. Clear information and honest conversation can reduce shame and help women make better decisions.

The solution is not to turn menopause into another productivity project. The solution is to stop treating women’s bodies as a mystery they are supposed to solve alone.

Where do supplements fit?

Supplements can be part of a wider wellbeing routine, but they are not a replacement for sleep, food, movement, medical care or emotional support.

At My One Base™, our approach is to build from the base first. That means knowledge, lifestyle foundations, community and carefully designed supplementation where appropriate.

myMind™ has been developed to support cognitive clarity, focus and mental performance during demanding life stages.

mySleep is in development as part of our sleep-support range.

myBase is also in development as a foundational nutrition supplement, designed around everyday midlife nutrition support, including protein, collagen, creatine, vitamin D and fibre.

The goal is not to “fix menopause.” Menopause is not a fault. The goal is to support women to understand their bodies and build steadier foundations through midlife.

When should I ask for help?

It is worth seeking medical advice if symptoms are affecting daily life, feel severe, or are new and unexplained. This is especially important for very heavy bleeding, bleeding after menopause, severe mood changes, persistent sleep disruption, pain, unexplained weight change, sexual health concerns or symptoms that feel unusual for you.

You do not need to dismiss what you are experiencing. You also do not need to panic. You can ask better questions, seek support, and build a practical plan.

Perimenopause and menopause are not the end of vitality. They are a transition. With better information, better foundations and better support, women can move through this stage with more clarity, confidence and care.

Suggested references

World Health Organization. Menopause.
Huang DR et al. Experience and severity of menopause symptoms and effects on health-seeking behaviours. BMC Women’s Health, 2023.
Avis NE et al. Vasomotor Symptoms Across the Menopause Transition. Obstetrics and Gynecology Clinics of North America, 2018.
Woods NF and Mitchell ES. Symptoms during the perimenopause. American Journal of Medicine, 2005.
Mapping global prevalence of menopausal symptoms among middle-aged women: a systematic review and meta-analysis. BMC Public Health, 2024.
International Menopause Society. Women’s midlife health and menopause resources.