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Perimenopause

What women tried during perimenopause — and what they reported happening.

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Questions and updates connected to this topic, beside the structured experience archive.

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paula-r-e19f8f56Post

Right so I've got a date on Friday and I'm doing a very unglamorous experiment this week. Walking every day, even just 20 minutes, and writing down whether I feel any less like I want to cancel everything and stay in with the cat. Not calling it a confidence plan. That word makes me immediately want to do the opposite. Just noting: day two, walked to the park and back, didn't hate it. Still anxious about Friday but maybe a 6 out of 10 instead of a 9. Could be nothing. Writing it down anyway x

confidence
erica-3a29ee2cPost

48 and perimenopause is apparently now my whole personality, at least according to my Instagram feed. Every single sponsored post is a different powder, adaptogen, or "hormone-balancing" something, and they all have a woman my age looking absolutely radiant and rested. I do not look like that. I look like someone who googled "why am I awake at 3am again" for the fourth night in a row. Here is what I actually want: normal stories. Not influencer stories. Not "I took this proprietary blend and lost 14 pounds and my brain fog lifted in a week" stories. Just... did you try one thing, did you notice anything real, how long did it take, what did it cost you. I have been trying to be methodical about this because otherwise I will end up with a shelf full of half-empty bottles and no idea what, if anything, did anything. So right now I am focusing on getting enough protein and fiber in my actual meals first, before I add anything. My OB mentioned that foundation matters and I keep coming back to that. I also made a list of every supplement I have tried or am considering, because I have an appointment coming up and I do not want to just spring it on her. Feels like a grown-up thing to do even if the list is embarrassing in its chaos. Anyone else just trying to cut through the noise and find what actually worked for a real person?

Perimenopause
erin-01253edcPost

Started a notes doc for my GP. Cycle changes, mood stuff, the 3am wake-ups. Feels less dramatic written down than it does in my head at midnight. 🤞

irregular_periods

This page contains self-reported experiences — not clinical trial data. Every woman's hormonal health journey is different. Use it as context for healthcare conversations.

What women are saying about perimenopause

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i have been practicing yoga for about a year and I honestly think this helps with a calmer mood, if I have not been to a class for a couple of weeks I really do notice a shift in mood, I would definitely mention yoga practice for a inner calm

— misty_freesia

Yoga · Perimenopause

Perimenopause typically begins in a woman's 40s, though it can start earlier. It marks the transition toward menopause and is characterised by fluctuating hormone levels that can produce a wide range of symptoms. On Narrated, women share what they tried during this phase and what happened.

Common experiences logged by women in perimenopause include irregular cycles, hot flashes (hot flushes), sleep disruption, mood changes, brain fog, and shifts in weight or metabolism. These symptoms vary widely from woman to woman and can last several years.

Women on Narrated have logged their experiences with HRT, supplements like magnesium and black cohosh, and lifestyle approaches including exercise protocols and dietary changes. Each log includes dosing details, duration, self-reported outcome scores, and side effects.

This data reflects what real women reported — it is not clinical research or a substitute for healthcare conversations.

What Women Tried

Types of approaches logged for perimenopause. Many logs include multiple approaches.

Lifestyle
1 log

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Established approaches for perimenopause

Clinical guidelines reference several approaches for this goal:

  • 1.HRT as a menopause-care approach
  • 2.Regular exercise — both aerobic and strength training
  • 3.Cognitive behavioural support for mood and sleep symptoms

Below are community-reported experiences with approaches for this same goal.

NICE — Menopause: diagnosis and management

Most Reported Approaches

Ordered by number of community reports. Frequency does not imply clinical outcome.

ApproachReports
Yoga1

Ranked by number of community reports. Visit each approach page for detailed outcome data.

Community Experiences(1)

Show reports containing

PerimenopauseExperience
CurvyCakeMember
TriedYogaforPerimenopause

i have been practicing yoga for about a year and I honestly think this helps with a calmer mood, if I have not been to a class for a couple of weeks I really do notice a shift in mood, I would definitely mention yoga practice for a inner calm

Outcome

3/10 at 12 wk

Continue

Yes

Timeline

52 weeks

What Women Report Trying

Common approach categories reported by women for perimenopause, linking to detailed pages.

HRT / Hormonal

Oestrogen (estrogen) patches, progesterone, testosterone, and various delivery methods reported by women in perimenopause.

Oestrogen patchProgesterone (Utrogestan)Testosterone cream

Supplements

Vitamins, minerals, and plant-based compounds women report trying for perimenopause symptoms.

Magnesium glycinateBlack cohoshAshwagandhaVitamin D

Lifestyle

Exercise, dietary changes, stress management, and other non-pharmaceutical approaches women have logged.

Strength trainingMediterranean dietCold exposure

Approach categories reflect self-reported community data. Narrated does not endorse, rank, or advise the use of any approach.

Frequently Asked

What age does perimenopause start?

Perimenopause typically begins in a woman's 40s, though it can start in the mid-30s for some women. On Narrated, women have logged perimenopause experiences across a range of ages. The transition period can last anywhere from a few years to over a decade before menopause.

What are the first signs of perimenopause?

Based on self-reported experiences on Narrated, the most commonly reported early signs include menstrual irregularity, sleep disruption, mood changes, and brain fog. Every woman's experience is different — some report dramatic symptom onset while others describe a gradual shift.

What do women try for perimenopause symptoms?

Women on Narrated have logged experiences with HRT (oestrogen/estrogen, progesterone, testosterone), supplements (magnesium, black cohosh, ashwagandha), and lifestyle changes (strength training, dietary shifts). These are self-reported experiences, not recommendations.

Is perimenopause the same as menopause?

No. Perimenopause is the transition period before menopause, characterised by fluctuating hormone levels. Menopause is defined as 12 consecutive months without a period. Women on Narrated log experiences for both phases separately, as the symptom profiles and approaches often differ.

How long does perimenopause last?

The duration varies widely. Medical literature describes a range of 2 to 10+ years. On Narrated, women have logged experiences spanning different phases of this transition. Consult a healthcare provider for guidance specific to your situation.

Related Health Goals

Women exploring perimenopause also browse these categories.

Menopause

Experiences from women navigating menopause — approaches, outcomes, and real stories.

Hot Flashes & Night Sweats

What real women tried for hot flashes (hot flushes) and night sweats — and how it went.

Sleep

What women tried to improve sleep during hormonal changes — and what they noticed.

Mood, Anxiety & Hormones

How women addressed anxiety, mood changes, and emotional shifts tied to hormonal transitions.

Brain Fog

Approaches women tried for brain fog and cognitive changes during hormonal shifts.

Your Experience Matters

Every experience you share helps another woman feel less alone — and more informed.

Log My Experience

Get notified about new perimenopause experiences

Be the first to know when women log new experiences related to perimenopause. Choose additional topics below.

Interest areas

We'll send a confirmation email to verify your address (double opt-in). Your email is stored securely and never shared with third parties.

Data last updated: May 22, 2026