Surprising Symptoms You May Miss in Perimenopause

From My Weekly Newsletters

When most women think of perimenopause, they picture hot flashes and irregular periods. But there are more than 150 possible symptoms, many of them rather surprising.

This Week's Topic: Symptoms Tracking in Perimenopause

Last week we looked at why most women don’t need hormone testing to diagnose perimenopause.

Hormone levels shift too often for a single test to tell the full story.

Symptoms, not labs, are what give you and your provider the clearest picture.

That’s where symptom tracking comes in.

You don’t need a complicated app or expensive kit. A notebook, your phone, or even a calendar works. Write down what you notice: sleep, mood, energy, appetite, or period changes.

After a few weeks, you’ll see patterns. Maybe your anxiety climbs at certain points in your cycle. Maybe your sleep breaks around the same time each month. That awareness helps you make better choices and gives your provider something useful to review.

And if you’ve ever wondered if you’re too young, the answer is no.

Perimenopause can begin as early as your late thirties.

Symptoms like heavier periods, waking at 3 a.m., brain fog, or new anxiety often show up years before your final period. Paying attention now means you can support your health sooner.

When most women think of perimenopause, they picture hot flashes and irregular periods.

But here are just a few lesser-known symptoms that often get overlooked:

• Gastrointestinal: bloating, constipation, sudden food sensitivities, nausea

• Emotional: driving anxiety, feeling emotionally flat, impostor syndrome, unexpected rage

• Musculoskeletal: frozen shoulder, tailbone pain, joint stiffness, muscle twitches

• Neurological: disorientation, phantom smells, internal vibrations, tingling or skin crawling sensations

• Other surprising symptoms: burning mouth syndrome, metallic taste in the mouth, heart palpitations, itching skin or ears

Most women are shocked to see how many of these symptoms they have already experienced without connecting them to hormones.

That is why I included a complete printable checklist of over 150 symptoms.

Print it out, mark what applies to you, and bring it to your next appointment. It is one of the simplest ways to feel more prepared and better understood.

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

Download PDF • 575KB

3 Tips to Reduce Symptoms

When you start tracking symptoms, patterns begin to show. And once you see those patterns, you can experiment with small habits that often bring relief. Here are three that many women find helpful.

1. Add fiber-rich foods every day

Constipation, bloating, and blood sugar swings often get worse in perimenopause. Adding more fiber helps with digestion, keeps estrogen moving through your system, and leaves you feeling fuller for longer. Simple swaps work: lentils instead of white rice, chia seeds in yogurt, or an extra serving of vegetables at dinner.

2. Practice 5 minutes of deep breathing

Anxiety, heart palpitations, and mood swings can feel unpredictable. Deep breathing calms the nervous system and lowers cortisol, which helps ease those sudden spikes. Try sitting quietly and breathing in for a count of four, holding for four, and exhaling for six.

Even five minutes can make a difference.

3. Strengthen your muscles twice a week

Joint pain, frozen shoulder, and muscle stiffness are common in perimenopause. Regular strength work protects your joints, supports your bones, and improves balance. This does not have to mean heavy weights in a gym. Bodyweight squats, resistance bands, or carrying groceries with intention all count.

The key is consistency, and starting with just 2 days a week can make a big difference.

2 Ideas to Try This Week

1. Fiber Cheatsheet

Many women in perimenopause struggle to reach the recommended 25-30 grams of fiber per day. Fiber supports digestion, keeps blood sugar steady, and helps with hormone balance.

To make it easier, here is a quick cheatsheet of foods you can add to breakfast, lunch, and dinner.

• Breakfast: chia seeds (10g per 2 tbsp), raspberries (8g per cup), oats (4g per ½ cup)

• Lunch: lentils (8g per 1/2 cup cooked), avocado (5g per half), broccoli (5g per cup)

• Dinner: black beans (8g per 1/2 cup cooked), quinoa (5g per cup cooked), sweet potato (4g per medium)

Mix and match a few at each meal, and you will easily reach 25-30 grams of fiber without supplements.

2. Constipation Relief: Chia Water

Constipation is one of the most common and least talked about symptoms of perimenopause. A simple remedy you can try at home is chia water. The soluble fiber in chia absorbs water, softens stool, and supports regularity.

• Add 2 tablespoons of chia seeds to 8–10 ounces of water.

• Stir well and let it sit for 2-5 minutes until it forms a gel-like texture.

• Drink slowly, and follow with another glass of plain water. Repeat morning and night.

• You can add a squeeze of lemon or a few berries for taste.

1 Idea I’m Loving This Week

I was at the hairdresser this week, and she couldn’t get over how fast my hair is growing and how healthy it looks, even with all the highlights and color I put it through.

She asked me what I thought was keeping it so healthy, and we ended up talking about the difference collagen has made for me. I notice it not just in my hair, but in my skin and nails too.

I told her it’s become part of my daily ritual. I add collagen to my first cup of coffee, along with creatine (a conversation for another newsletter, I promise).

Creatine is backed by solid research for brain health, and for me it helps keep brain fog away.

The trick is, if I don’t take them with my coffee, I forget. So now I keep both jars next to the coffee machine.

That small shift turned into a daily habit, and after six months of consistency, I’m really seeing the results. I thought it was worth sharing with you.

If you want to try the same collagen and creatine I use, here is the link: COLLAGEN & CREATINE COMBO.

I have the combo set up on subscribe & save, which gives me 25% off the original price of $75.95. With my code VERED, you get an extra 15% off, which brings it down to $48.99. You can add the code at the checkout. I think it’s a great price for both products.

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.