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Perimenopause

The years before your last period: what is changing, how long it lasts, and what the evidence says actually helps.

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Treatment & supplementsNatural Treatment for Perimenopause: What HelpsNatural treatment for perimenopause can help when "natural" means sleep support, alcohol review, weight-loss support when appropriate, menopause- specific cognitive behavioral therapy, clinical hypnosis, exercise for general health, and careful supplement screening. It is weaker when "natural" means trying to replace evaluation for heavy bleeding, severe mood symptoms, or disruptive hot flashes. In Study of Women's Health Across the Nation, frequent vasomotor symptoms lasted a median 7.4 years, so waiting it out can be a long plan. [1] The 2023 Menopause Society nonhormone statement supports cognitive behavioral therapy, clinical hypnosis, and weight loss for selected vasomotor symptoms, but does not recommend supplements or herbal remedies as vasomotor-symptom treatments. [2]Jul 1, 2026 · 7 min read

What it is & timeline

Perimenopause vs Menopause vs Postmenopause: The DifferenceThe three terms describe three stages. Perimenopause is the transition to menopause, when hormones fluctuate and periods become irregular; it usually begins in your 40s. [3] Menopause is a single point, marked only in hindsight: you have reached it after 12 months with no period, on average around age 52. [1] [3] Postmenopause is every year after that. Symptoms like hot flashes can appear in perimenopause and last well into postmenopause. [2] Any bleeding after menopause is not a normal stage and should be checked. [2]Jul 23, 2026 · 4 min

Treatment & supplements

Perimenopause Supplements: What Helps and What to SkipPerimenopause supplements are optional adjuncts, not first-line treatment for disruptive symptoms. A 2012 meta-analysis of 19 trials found that extracted or synthesized soy isoflavones reduced hot-flash frequency by 20.6% and severity by 26.2% versus placebo, but a Cochrane review of 43 trials found no conclusive evidence for phytoestrogen supplements overall. [1] [2] The 2023 Menopause Society nonhormone statement does not recommend supplements or herbal remedies for vasomotor symptoms. [4]Jun 30, 2026 · 8 min