Welcome to another installment in our Women’s Health series, authored by Rachel from The Alchemy of Wellness.
For many women, perimenopause feels like uncharted territory—a season of life shrouded in confusion, conflicting advice, and far too many celebrity-endorsed "miracle cures." If you're feeling lost, you're not alone. But here's the truth: perimenopause is a natural transition, and with evidence-based approaches and thoughtful lifestyle changes, it can be navigated with clarity and confidence.
A recent survey by Clue revealed that 84% of respondents aged 35-45 had never heard about perimenopause from their healthcare provider—highlighting a significant gap in awareness during a crucial stage of life.
This lack of education stands in stark contrast to the booming menopause market, where billions are spent annually on products and services aimed at managing symptoms. And the sheer scale of the market only deepens the confusion.
The global menopause market size was estimated at USD 16.93 billion in 2023 and is expected to grow at a compound annual growth rate (CAGR) of 5.37% from 2024 to 2030 (as per Grand View Research).
With approximately 6,000 women in the U.S. reaching menopause every day—and over 2 million each year—the demand for solutions is undeniable. But as options expand, so does confusion.
So, what REALLY works?
What’s just hype?
And how do you choose what’s right for your body?
Let's clear the noise and focus on what really works.
The Fog of Perimenopause: Where's the Real Info?
Menopause typically occurs around age 51, but perimenopausal symptoms can begin as early as 35 to 45 years old. One reason this stage of life is often misdiagnosed is that many women aren't aware of perimenopause or its symptoms. In fact, research indicates that only 20% of women are familiar with perimenopause, and many healthcare professionals are not trained to identify its signs either.
A survey in an AARP article uncovered that: “Just 20 percent of ob-gyn residency programs provide any kind of menopause training. Mostly, the courses are elective. And nearly 80 percent of medical residents admit that they feel ‘barely comfortable’ discussing or treating menopause.”
Perimenopause can last anywhere from several months to up to ten years, with the typical duration being around four years. A woman is not considered to have reached menopause until she has gone a full year without a menstrual period.
If you’ve found yourself frantically Googling symptoms at 2 a.m., you’re not alone. Symptoms may include:
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Irregular periods (changes in cycle length and/or flow)
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Hot flashes
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Night sweats
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Sleep disturbances
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Fatigue
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Vaginal dryness
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Anxiety, mood swings, irritability, and depression
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Loss of confidence
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Decreased libido
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Urinary leakage, urgency, or urinary tract infections
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Breast tenderness
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Bloating
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Aches and pains in muscles and joints
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Worsening of PMS symptoms
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Cholesterol changes: (Decreased estrogen levels are linked to higher levels of low-density lipoprotein (LDL) cholesterol, often referred to as "bad" cholesterol, and lower levels of high-density lipoprotein (HDL) cholesterol, known as "good" cholesterol. This shift is one of the factors that can increase the risk of heart disease during perimenopause).
These symptoms occur as estrogen and progesterone levels begin to fluctuate during perimenopause—a natural process where your ovaries gradually produce less of these key hormones, which can lead to the slew of symptoms listed above.
With these changes often arriving without warning—and a sea of social media influencers promoting unregulated supplements—it’s no wonder confusion reigns.
But here’s the catch: celebrity endorsements and flashy marketing don’t equal results. Your health deserves more than hype.
The Dangers of Celebrity Cures & Unregulated Remedies
There’s a growing market for perimenopause “solutions,” but not all products are created equal. Many over-the-counter supplements lack scientific backing, regulation, and transparency—making it difficult to know what you're putting into your body. Don’t blindly believe the hype!
“We were to ‘make menopause’ our ‘b*tch’ (by signing up with a diet coach who’d trademarked the slogan); to ‘spark menopositivity’ (by buying from Womaness; a line of skin-care products for women over 40); to become a “Meno Bosslady” with an online course from an integrative health practitioner and body builder, which promised to help rebalance our bodies and create a ‘success mindset.’”
While it might be tempting to jump on the latest trend, it’s crucial to ask: Where’s the evidence? Are the claims backed by peer-reviewed studies or just persuasive marketing?
What to do instead: Consult certified medical professionals, like naturopaths, homeopaths, or integrative doctors, who can guide you toward safe, effective options tailored to your needs.
Evidence-Based Approaches to Managing Perimenopause
Here’s the good news: perimenopause isn’t a problem to fix—it’s a transition to support. By making intentional lifestyle changes, you can alleviate many symptoms and regain a sense of balance.
1. Stress Reduction Techniques
Chronic stress exacerbates perimenopause symptoms like mood swings, fatigue, and insomnia. Prioritize stress management with:
• Meditation: Just 10 minutes a day can make a difference. Apps like Calm or Insight Timer can help you get started.
• Yoga: Gentle yoga practices support relaxation and hormone balance. Try restorative or yin yoga to ease tension.
2. Exercise That Works With Your Body
Perimenopause changes how your body responds to exercise. Instead of overdoing high-intensity workouts, focus on a mix of:
• Strength training to preserve muscle and bone health.
• Low-impact cardio, like swimming or walking, to keep your heart healthy without added stress.
• Flexibility and balance exercises, such as Pilates or Tai Chi.
Listen to your body—some days will call for movement, and others will call for rest. Both are essential.
3. Nutrition That Fuels Hormonal Balance
What you eat can have a big impact on how you feel during perimenopause. A perimenopause diet should include enough protein, omega-3 fatty acids, probiotic-rich foods like fermented items, fiber-packed foods such as vegetables, fruits, and whole grains, as well as foods that are high in calcium. Focus on:
• Whole foods: Fresh vegetables, fruits, lean proteins, whole grains, and healthy fats.
• Phytoestrogens: Found in foods like flaxseeds, tofu, and legumes, these natural compounds may help balance hormones.
• Stable blood sugar: Avoiding refined sugar and ultra-processed carbs can reduce mood swings and energy crashes.
A healthy body begins with a healthy gut. The state of your gut is closely linked to hormone balance and overall well-being. It's important to test for and eliminate harmful gut bacteria, imbalances, and yeast. Incorporate foods rich in probiotics and prebiotics, and limit alcohol and excessive sugar intake.
Consider working with a health coach or nutritionist to develop a plan that works for your unique needs.
4. Prioritizing Sleep Hygiene
Struggling to get quality rest? You’re not alone—insomnia is a common complaint in perimenopause. Here are some tips to improve your sleep:
• Create a calming bedtime routine: Unwind with a book, a warm bath, or deep breathing exercises.
• Keep your bedroom cool: This can help manage night sweats.
• Limit screens before bed: Blue light can interfere with melatonin production.
If sleep remains elusive, talk to a medical professional about safe, targeted solutions. If you’re struggling with hot flashes, check out this article Dr. Garber previously wrote about how to combat them.
The Role of Hormone Therapy: When It Makes Sense
Hormone replacement therapy (HRT) often gets a bad rap, but under proper medical supervision, it can be a game-changer for women experiencing severe symptoms.
Not everyone needs HRT, but for some, it offers relief from hot flashes, mood swings, and bone loss. The key? Work with a doctor you trust to weigh the benefits and risks and decide what’s right for you. And know that HRT is not the only option.
Be a Critical Consumer: Ask Questions
Navigating perimenopause means being your own best advocate. Before purchasing any supplement, ask:
• Is this product backed by research?
• Who is recommending it, and are they qualified?
• Are the ingredients safe and transparent?
Trusting evidence-based approaches over quick-fix gimmicks will empower you to make informed decisions for your health.
You’re Not Alone: The Power of Community
One of the most underappreciated tools for navigating perimenopause? Connection. Sharing experiences, frustrations, and successes with other women can provide validation and comfort.
Seek out support groups, whether in-person or online, where you can talk openly without judgment. Breaking the silence around perimenopause helps everyone.
Reliable Resources to Trust
Check out The Menopause Society’s resources.
Looking for a natural, effective way to support your hormonal balance during perimenopause? Dr. Garber's Fem Cycle bioformula is here to help. Crafted with a blend of natural ingredients, it’s designed to address symptoms like irregular periods, mood swings, and fatigue by supporting your body’s innate ability to restore balance.
Learn more about how Fem Cycle can be a part of your wellness journey here: Dr. Garber's Fem Cycle.
Stay informed, stay curious, and don’t hesitate to ask questions—your health is worth it.
Empowerment in Transition: You’ve Got This
Perimenopause is not something to fear—it’s a natural, powerful transition in a woman’s life. By tuning out the noise, embracing evidence-based strategies, and seeking support, you can move through this phase with confidence, strength, and balance.
Remember: you are not broken, and you don’t need fixing. With the right tools, perimenopause can become a time of growth, clarity, and renewed vitality.
Let’s make this journey about empowerment, not confusion.
Images via Pexels
