Should You Test Hormones in Perimenopause?

From My Weekly Newsletters

If you’re over 40 and dealing with symptoms like brain fog, sleep disruption, mood changes, or irregular periods, you might wonder: should I get my hormones tested?

This Week's Topic: Do You Really Need To Test Your Hormones in Perimenopause

You might wonder: should I get my hormones tested?

You’re not alone.

Hormone testing is marketed heavily to women in midlife. You’ll see saliva kits, supplement bundles, even “personalized” hormone blends.

Many companies include hormone panels in their menopause programs.

But the truth is, most women over 40 don’t need these tests to confirm perimenopause.

That’s because hormone levels fluctuate all the time during this stage.

One test on one day will not tell you much. Even if your results come back “normal,” that doesn’t mean you are not in perimenopause.

Instead, your symptoms matter more than a single hormone number. If you’re in your 40s and noticing changes, your body is likely transitioning—even if your labs look fine.

Clinical guidelines from the British Menopause Society, National Institute for Health and Care Excellence, American College of Obstetricians and Gynecologists,

The Menopause Society and Endocrine Society all agree: in women over age 40 presenting with validated symptoms of perimenopause, including menstrual irregularity, perimenopause is a clinical diagnosis and hormone testing is unnecessary.

That doesn’t mean hormone testing is never useful.

Your doctor may recommend labs if:

• You’re in your early 30s and showing signs of menopause

• Your periods have stopped suddenly

• Your symptoms suggest another issue (like thyroid dysfunction, PCOS, etc.)

In those cases, testing helps rule out other conditions. But for most women over 40, a good conversation with a knowledgeable provider is more useful than a blood draw.

And to help you do that, this week I’m including a free download: A Complete List of Perimenopause Symptoms. This printable list can help you to mark your symptoms, self-assess, and help you ask better questions at your next appointment.

Bonus-Complete-List-of-Perimenopause-Symptoms-and-Questions-To-Ask-Your-Doctor.pdf

Download PDF • 575KB

3 Tips to Reduce Symptoms

When hormones start shifting, it’s easy to feel like everything is out of your control. But certain daily habits can help you steady the ground beneath your feet.

Simple changes in how you eat, move, and wind down can make a real difference in symptoms like sleep disruption, weight gain, mood swings, and fatigue.

1. Eat protein first to reduce cravings

What you eat first at each meal can affect your hunger, energy, and mood.

Starting with protein slows digestion, which helps steady blood sugar and keeps you fuller longer.

That means fewer cravings later and better appetite control, something many women struggle with during perimenopause.

Try eggs at breakfast before toast, or have chicken or lentils before your rice or pasta. You’ll likely notice fewer crashes and more stable energy.

2. Take a 10-minute walk after meals

This small habit can make a big difference.

A short walk after eating helps your body use insulin more efficiently, which keeps blood sugar stable and reduces fat storage.

It also supports digestion, improves energy, and may ease bloating.

Start with one meal a day and build from there.

Regular short bursts of activity also help regulate cortisol, improve hot flashes, and reduce brain fog.

3. Create an evening wind-down routine

Sleep disruption is one of the top complaints I hear about from women in perimenopause.

One of the most helpful tools is creating a consistent wind-down window. That might mean turning off screens an hour before bed, lowering the lights, sipping chamomile tea, or journaling.

It cues your brain that it’s time to settle down.This is one area where small changes really do add up. Start with just one habit, and build from there.

2 Ideas for High Protein & Fiber Recipes (under 500 kcal)

Spicy Chickpea & Quinoa Bowl

• 1/2 cup cooked quinoa

• 3/4 cup roasted chickpeas

• 1 can tuna

• 1 cup chopped cucumbers and cherry tomatoes

• 1 tbsp tahini + lemon juice

• Fresh parsley and a pinch of chili flakes

Protein: 42gFiber: 17gCalories: ~490

Chicken/Beef & Veggie Stir Fry

• 150g grilled chicken breast or beef

• 1.5 cups mixed bell peppers and broccoli

• 1 tsp sesame oil + 1 tbsp low-sodium soy sauce

• 3/4 cup cooked brown rice

• Fresh ginger and garlic to taste

Protein: 32gFiber: 6gCalories: ~480

1 Idea I’m Loving This Week

Every night we drink chamomile tea before bed. And every morning I pour the leftover tea into a mason jar, add some ice, water, and a few slices of lime. A couple drops of stevia, and that’s it. It’s refreshing, helps with cravings, and makes me feel like I avoided waste. Practical and satisfying.

Every week in ‘3 Tips, 2 Ideas, 1 Love,’ you’ll find practical strategies to help you manage perimenopause with confidence. From the latest health research to simple habits, seasonal recipes, and tools I trust, my goal is to give you information you can use right away.

Small steps can lead to big changes.

With gratitude and health,

Vered

P.S. Would You Like More Help?

Here’s how I can help you:

• Change your habits that make eating, exercise, sleep and stress management easier

• Support you in building practical routines that stick and fit your lifestyle

• Clearly explain what to do in perimenopause to reduce symptoms and feel better

I’m offering a free 20-minute consultation to help you start feeling better and more in control. You can book this call here.