This piece is supported by Happy Mammoth supplements.
When it comes to women’s health, menopause often gets the spotlight. But the years leading up to it, perimenopause, can be just as life-shifting, and are often overlooked.
At the recent Women’s Agenda Health & Wellbeing Summit, Dr. Fatima Khan reminded us how many women experience changes long before periods stop and how paying attention early can make a big difference.
Here’s what you need to know about the difference between perimenopause and menopause, and some practical ways to support yourself through both.
Perimenopause is the “transition zone” and can last several years
Perimenopause is the phase leading into menopause. The ovaries are still working but hormone production (especially aestrogen and progesterone) becomes more erratic. Periods may become irregular in length, flow, or frequency.
Usually perimenopause begins in the 40s, though some women notice changes earlier. It often lasts 4-8 years, though the duration varies and symptoms can be subtle or pronounced: hot flushes or night sweats, mood swings, disrupted sleep, fatigue, brain fog.
Menopause, by contrast, is defined as the point when you’ve had no periods for 12 consecutive months, and hormone levels stabilise at a lower baseline. In Australia, average age is 51.
Many women dismiss the early signals but that’s exactly where Dr. Fatima Khan says to pay attention
In her Fireside talk with Women’s Agenda’s Angela Priestley, Dr. Fatima Khan emphasised that what many think is “just stress” or “just aging” may actually be perimenopause. She encouraged tracking symptoms (sleep, moods, cycles) so you can recognise patterns. She also noted that by the time most people reach menopause, they’ve already been dealing with symptoms for years — sometimes without realising. Addressing symptoms in perimenopause can reduce their impact later.
What the research tells us about symptom incidence and risk
An Australian study (Monash University) found that 37.3% of women in late perimenopause report moderate-to-severe vasomotor symptoms (e.g. hot flushes, night sweats).
During menopause, around 80% of women will experience some symptoms, with 20 percent finding these to be severe.
Hormone shifts also correlate with raising risk factors for bone density loss and cardiovascular disease, making early lifestyle and medical intervention important.
What to listen for: early warning signs of perimenopause
If you’re in your 40s (or younger) and notice changes, these can be early indicators:
- Menstrual cycles changing: timing, heaviness, irregularity
- Sleep disruption (often tied to hormonal swings or night sweats)
- Mood changes: anxiety, irritability, low mood or feeling “off” without obvious cause
- Brain fog, trouble concentrating
- Unexplained weight gain (especially belly area), changes in skin or hair, libido shifts
Dr. Khan encourages women to start symptom journaling by capturing even small changes. These often become clearer over time.
Ways to support yourself proactively
These aren’t magic cures, but strategies that many women find helpful especially when started early, in perimenopause:
Lifestyle strategies
- Prioritise rest: good sleep hygiene, cooling rooms, consistent bedtime routines.
- Move your body: strength training, aerobic activity which help both metabolic health & mood.
- Eat for balance: sufficient protein, fibre, calcium, vitamin D; limit excess sugars/refined carbs.
- Manage stress: mindfulness, counselling, boundary setting, journaling.
Medical and clinical options
- Menopausal hormone therapy (MHT) is the most evidence-supported method for many of the classic symptoms like hot flushes, night sweats, vaginal dryness.
- Non-hormonal treatments or local therapies may help for specific symptoms.
- Check-ups for bone health, heart health, and overall risk profiling.
Natural / adjunct supports
Some women choose plant-based or scientifically-formulated supplements as part of their toolkit. For example, Happy Mammoth’s Hormone Harmony is designed to help with mood, sleep, cravings and more; their newer Hormone Harmony Plus adds extra support for hair, skin, thyroid and metabolic shifts, all of which many women begin to notice in perimenopause.
As always, these are best used in consultation with a health professional, particularly if symptoms are moderate or severe.
When to reach out for help
Here are signs that seeing a GP or menopause specialist is the next step:
- Symptoms are interfering with daily life (work, sleep, mood, relationships)
- Heavy or unpredictable bleeding, or very irregular cycles
- Severe night sweats or hot flushes
- Changes that suggest risks (bone, heart, thyroid)
- Considering treatments like hormone therapy and wanting to understand benefits vs risks
Menopause is a definitive milestone, but waiting until then to care for your hormonal health means missing out on early opportunities. Perimenopause is your chance to notice, adapt, and build practices that make the menopause transition smoother and less disruptive, which ultimately gives you greater control.
Listening to your body early, acting on the small signals, and seeking support, from lifestyle, medical, or supplement tools, can change the story.
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