Handling Perimenopause Early: Your Best Shot at Preventing Health Risks

Why Acting Early on Perimenopause Changes Everything

Perimenopause isn’t just a phase—it’s your body giving you a warning sign: your estrogen started dropping. Ignore it, and things like bone loss, high cholesterol, muscle loss,  and stubborn weight gain get harder to reverse.

Think of it like a fork in the road: 

• One path leads to stronger bones, a healthier heart, and easier aging.

• The other? Higher risks of osteoporosis, heart disease, metabolic slowdown, and other major health problems.

The good news? You have control over which path you take.

The Science Behind Hormonal Changes

By your mid-30s, your ovarian reserve—the number of eggs in your ovaries—starts to decline. This leads to fluctuations in estrogen, progesterone, and other key hormones, triggering early signs of perimenopause like irregular periods, mood swings, and trouble sleeping. As estrogen continues to drop, it directly impacts bone health, heart health, and metabolism.

Why Prevention is so Important?

Menopause-related health risks don’t appear overnight—they build up over time. But once they’re fully developed, they’re much harder to reverse. That’s why early action makes all the difference.

• LDL Cholesterol & Heart Health → After menopause, LDL (known as “bad” cholesterol) naturally rises, increasing heart disease risk by 30%. Keeping it low during perimenopause, through HRT or phytoestrogens, and healthy habits, helps protect long-term cardiovascular health.

• Bone Density & Osteoporosis → Estrogen plays a critical role in maintaining strong bones. Once bone loss starts women can lose up to 20% of their bone density in just five years, and reversing osteoporosis becomes difficult. Early intervention with strength training, calcium-rich foods, and hormonal support helps preserve bone strength and prevent fractures later.

• Metabolism Slows → Muscle loss makes weight gain almost inevitable.

Prevention is easier than trying to fix these issues later.

3 Ways to Take Control of Perimenopause

1. HRT: The Most Effective Prevention Plan

Think of hormone replacement therapy (HRT) like a seatbelt—it keeps you safe before the crash happens. Research shows that starting HRT early (between 40-60 years old) offers the biggest benefits:

• Reduces hot flashes, night sweats, and mood swings

• Lowers LDL cholesterol, protecting your heart

• Prevents osteoporosis by maintaining bone density

• Supports metabolism, reducing weight gain risk

FACT: Women who start HRT within 10 years of perimenopause have better heart and bone health than those who wait.

Not sure if HRT is right for you? Talk to a menopause specialist about your options.

2. Phytoestrogens, and Natural Alternatives to HRT

For those who prefer non-hormonal options, phytoestrogens—plant-based compounds with estrogen-like activity—can provide benefits. Sources include:

• Soy Isoflavones: Shown to help with mild menopausal symptoms and support heart health.

• Lignans (Flaxseed): May contribute to hormonal balance.

• Equol Supplements: A metabolite of soy isoflavones that mimics estrogen more effectively than other natural alternatives. Long-term studies suggest that equol may help maintain bone density and support cardiovascular health in postmenopausal women. Some research also indicates potential benefits in reducing inflammation and oxidative stress, both of which are linked to age-related diseases. 

• Try MenoPlay, a unique formula with Resequo® (Equol + Resveratrol), Black Cohosh, and Saffron. Stop chasing symptoms, and work on the root cause.

3. Lifestyle Changes That Set You Up for Success

No pill can outwork bad habits. Your daily choices matter more than you think:

• Strength Training → Builds muscle, protects bones, and boosts metabolism.

• Heart-Healthy Diet → More protein, healthy fats, fiber, calcium & vitamin D.

• Stress Management → Less cortisol = better hormone balance.

• Quit Smoking & Reduce Alcohol → Protects your heart and bones.

Start small. Stay consistent. Your future self will thank you.

This Is Your Window. Don’t Miss It.

Perimenopause isn’t just something to “get through.” It’s your best shot at setting yourself up for decades of good health.

• Start HRT or consider Phytoestrogens.

• Lift weights, eat well, and manage stress.

• Take action NOW, before it’s harder to reverse the damage.

Your 40s and 50s don’t have to be about exhaustion, weight gain, or health scares. You have control. Use it. 

FAQs About Perimenopause & Early Management

1. When should I start thinking about perimenopause management?
If you’re in your early or mid-40s and noticing changes in your cycle, mood, or energy, it’s time to take action.

2. Is HRT safe for everyone?
HRT has benefits and risks. Talk to your doctor to see if it’s the right choice for you.

3. Can diet and exercise really help with perimenopause?
Yes! Strength training, a balanced diet, and stress management help regulate hormones and protect against age-related diseases. Download my free ebook for a complete guide during perimenopause.

4. How do I know if I’m in perimenopause?
Symptoms like irregular periods, night sweats, mood swings, and brain fog are common. Take the MenoTest for free to understand your symptoms.

5. What’s the biggest mistake women make during perimenopause?
Ignoring it. Many wait until symptoms become unbearable, but early action is key to making perimenopause easier and healthier.