How To Manage Early Perimenopause (Hormone Imbalance Natural Remedies)

By:

Kelsey Ale

perimenopause (Early Perimenopause Age 35) - YouTube

When we think of perimenopause, most of us picture it happening sometime in our late 40s or even our 50s. Maybe a few hot flashes, some “fun” mood swings, and then menopause arrives, right? Well, what if I told you that perimenopause symptoms can start creeping in much earlier — even around age 35?

Yep. It’s a thing. (Sigh)

And if you’re feeling confused, freaked out, or just plain exhausted by hormonal changes you didn’t see coming, you’re not alone. I was right there with you. In fact, my own early perimenopause journey started at 34, and let me tell you: I never saw it coming.

My Wake-Up Call: Hot Flashes, Insomnia, and "WTF Is Happening?"

It started with night sweats so intense I woke up thinking I had peed the bed (IYKYK), a side of insomnia that laughed in the face of melatonin, and PMDD-level mood swings that made pre-period me unrecognizable.

Oh, and my sex drive? Gone. Like a puff of smoke.

At first, I didn’t connect the dots. I mean, going through “the change” at 34? It sounded ridiculous. But deep down, I knew something was off. And the more I learned about female hormone changes in your 30s, the more everything made sense.

Fast forward to today: my hormones are in a much happier place, my symptoms are naturally managed, and now I want to help you understand what’s happening inside your body — and what you can actually do about it.

So, Perimenopause - What Is It Exactly?

Perimenopause is the transitional phase leading up to menopause, when your hormone levels — particularly estrogen, progesterone, and testosterone — start to shift, as your ovaries begin to shut down their hormone production. Some have even called it a “second puberty” because of its similarity to our first puberty, where our ovaries are turning on their hormone production. Perimenopause is more of a winding road than a direct shot – it’s not a linear process by any means, and it usually happens gradually over the course of anywhere from four to ten years.

These hormonal changes in women are natural (even if they feel anything but) and signal that your body is getting ready for the next stage of life. Symptoms pop up because your hormones are either rising, falling, or just doing their own unpredictable thing.

And yes, perimenopause age can absolutely start creeping in during your 30s for some women. It’s considered early perimenopause when it shows up before age 45.

What Are the First Signs of Perimenopause?

Glad you asked.

Some of the earliest, sneakiest, and most common symptoms of perimenopause can include, but are not limited to:

Night sweats or hot flashes
Irregular periods
Heavier or lighter menstrual flow
Vaginal dryness
Mood swings or depression
Low libido
Weight gain
Brain fog or memory issues
Insomnia

Do any of these sound familiar? You’re not imagining things.

Even if you’re in your early or mid-30s, if you’re noticing these changes, it could be due to the hormonal imbalance symptoms in females that are often dismissed by our doctors.

How These Hormone Changes Affect You

Early perimenopause signs can range from mildly annoying to debilitating. Because our hormones exist in tiny amounts (we’re talking nanograms per deciliter), even small changes can feel huge.

Estrogen drops can cause dry skin, moodiness, hot flashes, and trouble concentrating.

Estrogen surges can cause weight gain, breast tenderness, and fatigue.

Progesterone dips (which are much more common than progesterone surges) can trigger insomnia, headaches, and irritability (or She-Hulk level rage).

Low testosterone might show up as hair thinning, dry skin, or a disappearing sex drive.

Try to remember, these hormone imbalances aren’t “bad” — they’re your body’s way of waving a big, bright flag that something needs your attention.

How to Support Your Hormones Naturally: 5 Tips

Good news: You are not powerless. You can take big steps toward healing your body and finding relief from perimenopause symptoms — without feeling like you’re free-falling into menopause. Here are five low-cost, high-impact natural remedies for perimenopause:

1. Build a Balanced Exercise Routine

Incorporate strength training to support muscle mass and hormonal balance.
Get your heart rate up with cardio a few times a week.
Avoid over-exercising, which can backfire by increasing cortisol.

2. Prioritize Nutrition

Focus on high-quality protein, healthy fats, and tons of colorful veggies.
Limit sugar, alcohol, and processed foods.
Experiment with reducing or eliminating gluten and dairy to see if symptoms improve.

3. Sleep Like It’s Your Job

Aim for 7-9 hours a night.
Keep a regular bedtime and wake-up time.
Cut screen time for a minimum of 1 hour before bed (yes, that means no late-night TikTok scrolling 😉).
Try blue-light blocking glasses, meditation, or gentle yoga to help you wind down in the evenings.

4. Manage Stress (Seriously)
Chronic stress wears down your adrenal glands and wrecks your hormones. Build your resilience with:

Therapy or coaching
Breathing exercises
Mindfulness practices
Journaling

5. Detox Your Environment

Switch to glass or stainless steel water bottles.
Filter your drinking water.
Avoid plastics (even “BPA-free” ones when you can).
Use non-toxic skincare and cleaning products.

Every little change adds up ✨. You don’t have to be perfect; you just have to start. If you want a simple, cost-effective way to begin balancing your hormones, commit to trying these lifestyle changes consistently for 90 days. You might be surprised at how much better you can feel — and how much clarity you can gain — by simply giving your body time to heal and recalibrate.

Should You Test Your Hormones?

Testing can give you a clear picture of what’s happening inside your body. A full-cycle female hormone panel is your best bet — way more informative than a single blood draw.

And here’s something really important: don’t start randomly taking supplements or trying hormone replacement therapy (HRT) without knowing exactly what’s going on in your body. Because hormones are so delicate, taking the wrong supplement or trying to “DIY” your hormones without proper information can actually make you feel worse.

Symptoms of different hormone imbalances can overlap a lot (think: low estrogen vs. low progesterone vs. high cortisol), so it’s almost impossible to guess correctly without some real data.

If testing isn’t accessible right now, focus on lifestyle changes first. You’ll likely see improvements in a few months with consistent effort. Then, when possible, get that detailed testing done to fine-tune your healing journey.

Repeat After Me: "I Am Not Broken."

If you’re feeling off, tired, moody, or just not like yourself — you’re not broken. Your body is doing what it’s designed to do. It just needs a little extra love, attention, and support.

Trust me: you can feel better. You can feel strong, vibrant, sexy, and energized again. It’s about learning to work with your body instead of fighting it.

Ready to take the next step?

If you’re navigating perimenopause in your 30s and want a roadmap to feeling like yourself again, come join my How to Manage Early Perimenopause class! It’s packed with actionable tips, real talk, and the supportive guidance you deserve. ✨

You’re doing an amazing job, even if it doesn’t always feel like it. Here’s to embracing your body’s changes and stepping into your next chapter with strength and grace. 🤍