The perimenopause: an underestimated phase of life

The perimenopause is a natural phase in the life of every woman, but its effects are often underestimated. It marks the end of your fertile years, but above all it heralds the start of a period in which your body, energy and emotions will fluctuate considerably. This does not happen suddenly but occurs step by step. And that is precisely why the perimenopause is so often overlooked.

Many women regard the menopause as an unavoidable wall: you bump into it and you somehow have to get to the other side. But what if you could prepare yourself in such a way that you need not crash into that wall so hard, but instead could jump over it with ease? With the right knowledge, a few clever tips and tricks, and well-targeted support, you can turn the wall into a threshold that every woman can step over with confidence.

1. What is the perimenopause?
2. ​How do you recognise the first signs of the perimenopause?
3. Why do you experience so many different symptoms during the perimenopause?
4. How can you jump easily over the menopause wall?
5. The most common struggles during the perimenopause, viewed practically
6. Your next steps with Physalis: FemLibre, FemLibre forte and Shatavari bio
7. References

What is the perimenopause?

The perimenopause is the phase immediately before your final menstruation. It is a phase whose effects can drag on for quite some time. The level of your sex hormones starts to fall and to fluctuate, a process that usually commences in your late thirties or early forties. Your egg cells begin to age and your supply of such cells declines. This is something that you often first notice during your menstrual cycle, which might become shorter or longer than usual, more intense or more irregular.

And then there is that confusing moment: ‘Am I now in the menopause – or not?’ Strictly speaking, the menopause is a single, specific moment: the moment of your final menstruation. It is only after you have failed to menstruate for a full 12 months that you can say retrospectively precisely when that moment was. Everything before the moment is referred to as the perimenopause; everything afterwards is the post-menopause.

How do you recognise the first signs of the perimenopause?

Perimenopausal symptoms can start subtly. Changes occur that many women initially ignore: you sleep less soundly, you become emotional more easily, you increasingly feel empty or flustered. Or it may be something that seems trivial, such as sweating more often or a different body odour.

Take the case of Sarah, an active forty-something. She noticed that her tried and trusted deodorant was no longer working. More sweat, a stronger odour, mood swings and an erratic menstrual cycle. ‘I thought that it was the result of stress or a burn-out,’ she said. Until she finally realised that her body was changing.

Her most important insight? This is not ‘making a fuss’, nor is it ‘something you have to grin and bear’. It is information – and it can be used to your benefit.

Why do you experience so many different symptoms during the perimenopause?

There is almost no organ in the human body that is not affected by oestrogen. It plays a role in fat metabolism and cholesterol regulation. It influences heart function and even has an impact on processes in the stomach and brain. This explains why so many different symptoms can develop. In fact, more than ninety different symptoms have been linked to the (peri)menopause.

You can see it as a kind of ‘puberty in reverse’: the level of the body’s hormones declines and fluctuates, which can result in:

• hot flushes and nocturnal sweating;
• mood swings and irritability;
• tiredness and reduced resilience;
• brain fog and concentration problems;
• changing libido and a different experience of intimacy;
• a slower metabolism and putting on weight more easily.

But the good news is: you can do something about it!

How can you jump easily over the menopause wall?

You do not need to follow some kind of perfect schedule, but you will certainly benefit if you focus your attention on a number of constant anchors: diet, hydration, exercise, stress regulation and sleep. These are the building blocks for the healthy foundations on which a supple transition during the (peri)menopause can be built. What’s more, they have an even greater impact if you start in good time.

Get to know your menstrual cycle

By keeping details of your menstruation, you will be able to notice changes more quickly. Irregularities, new premenstrual discomfort or other unexpected complaints can all be indicative. Awareness brings peace of mind: you better understand what is happening and you can make more conscious choices about what you need to deal with the situation.

Feed your body sensibly

Nourishing and fibre-rich eating habits with natural (and preferably organic) products can really make a difference. Not as part of a weight-losing ‘diet’, but as daily support to improve your energy levels, gastric health and hormonal balance.

Stay hydrated (even if you are not really thirsty)

During the perimenopause the body’s fluid balance can change. Make a conscious effort to drink plenty of water and to get electrolytes from your diet (for example, coconut water) or through supplements. Hydration supports cell recovery and helps your body to react with greater stability to fluctuations.

Exercise for better strength, energy and self-confidence

In this phase of life walking, yoga and power training are all of huge importance. Developing additional muscle mass becomes more difficult after the menopause, so that it is vital to start exercising in good time. Do not train to enhance your appearance, but to achieve stronger bones, more supple joints, bigger muscles, increased endurance and a general firm feeling in your body. Having a good basic muscle mass has enormous benefits.

Work to improve your resilience (because stress and the perimenopause are not a good match)

In addition to the changes in your sex hormones, stress and thyroid hormones also play a role. A decline in the level of female hormones combined with a high degree of stress can often feel like a storm raging through your body. The result: more easily overstimulated, more emotional, poorer sleep quality, more brain fog.

When this happens, you need to slow down. Moments of rest, mindfulness, conscious breathing and meditation are concrete tools to help stabilise your system.

Respect your natural sleep rhythm

Of course, we all already know that sleep is important, but during the perimenopause sleep is a hormonal superpower. Always go to bed at a fixed time, reduce your screen time, make your bedroom dark and calm (around 18°C), drink a sleep-inducing drink and minimise other stimuli. The body’s recovery takes place during the night and you want to hit the ‘on’ button to maximise its effect.

Say ‘no’ to smoking

Last but not least, it needs to be emphasised that smoking can worsen menopausal complaints and increase your general health risks. Stopping smoking is often accompanied by noticeably more energy and can contribute to a reduction in the number of hot flushes, as well as giving added protection to your heart and bones.

The most common struggles during the perimenopause, viewed practically

Sometimes adjusting your lifestyle can be enough to ease these conditions. But sometimes you need an extra little push, especially if the complaints start to affect your quality of life. When this happens, supplementation with a carefully chosen plant complex can make a huge difference, because this can have a beneficial impact on different mechanisms simultaneously: energy, mood, stress resistance, hot flushes, sweating and metabolism.

Read our blog: How to make the menopause as pleasant as possible

The early perimenopause: support from the very first signs

The early (peri)menopause is often characterised by tiredness, mood swings, increased sweating, the onset of hot flushes and the feeling that your ‘reserves’ are no longer as high as they used to be. Support is available to help your system adjust to these symptoms.

Important plants and ingredients that are often used during this phase include:

• Maca (Lepidium meyenii): an adaptogen that is traditionally used to increase energy and improve libido. It also enhances resilience, so that the body can better adjust to change.
• Sage (Salvia officinalis): helps to cope with hot flushes, nocturnal sweating and excessive perspiration, thanks to its influence on the central nervous system.
• Baikal skullcap (Scutellaria baicalensis): well-known in traditional Chinese medicine, it helps to relieve pressure during periods of stress and supports emotional balance.
• Saffron crocus (Crocus sativus): supports relaxation, mood enhancement and sleep, while some studies also suggest a beneficial impact on hot flushes.
• Mango extract (Mangifera indica): a premium ingredient that has been linked in research to metabolic balance.
• Hop (Humulus lupulus): rich in phytoestrogenic compounds such as 8-prenylnaringenin, it is used to offer support in response to hot flushes, nocturnal sweating, restlessness and irritability, as well as helping women to experience greater hormonal stability during the perimenopause.
• Shatavari (Asparagus racemosus): this classic ayurvedic herb is known for its regulating effect on the female hormonal system, providing greater comfort during hormonal fluctuations, supporting emotional balance and helping the body to adjust to the changes of the perimenopause.

Your next steps with Physalis: FemLibre, FemLibre forte and Shatavari bio

In addition to managing your lifestyle, would you also like some targeted, natural support? With this in mind, Physalis has developed two formulas that respond to the different phases of the (peri)menopause:

Physalis FemLibre

FemLibre is a powerful plant-based complex that offers support from the very first signs of the early perimenopause. It focuses broadly on energy, vitality, mental balance, inner peace and complaints such as hot flushes, nocturnal sweating and excessive perspiration.

Physalis FemLibre forte

FemLibre forte was developed to respond to the most important complaints that women experience during the later (peri)menopause, with an extra focus on (amongst other things) vasomotoric symptoms (such as hot flushes and nocturnal sweating) and broad support for well-being. During this phase components that work with phytoestrogens can be particularly beneficial, like hop (standardised extracts such as Lifenol®) and adaptogens like shatavari (SRI-81 Shatavari®).

Physalis Shatavari bio

​Shatavari is primarily known for its ability to support female balance. For this reason, it is often used during phases when your body can benefit from extra balance, as is the case with fluctuating hormonal needs or in periods of increased strain. Within a holistic approach, shatavari fits nicely into a broad wellness routine, along with healthy nutrition, sufficient rest and stress management.

Choose what is most appropriate for your phase, your symptoms and your pace, and jump over the menopausal wall more smoothly, with the help of the right knowledge, habits and support.

References

1. ​National Institute for Health and Care Excellence (NICE). (7 november 2024). Menopause: identification and management (NG23). https://www.nice.org.uk/guidance/ng23
2. Mayo Clinic Staff. (18 december 2025). Perimenopause – Symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666
3. Cleveland Clinic. (z.d.; gepubliceerd ca. 2024). Perimenopause: Age, stages, signs, symptoms & treatment. https://my.clevelandclinic.org/health/diseases/21608-perimenopause
4. American College of Obstetricians and Gynecologists (ACOG). (z.d.). Menopause symptom tracker. https://www.acog.org/womens-health/health-tools/menopause-symptom-tracker
5. National Institutes of Health (NIH) – News in Health. (oktober 2024). Managing menopause. https://newsinhealth.nih.gov/2024/10/managing-menopause
6. Johns Hopkins Medicine. (2025; laatste maanden bijgewerkt/gerelateerd aan recente pagina-update). How does menopause affect my sleep? https://www.hopkinsmedicine.org/health/wellness-and-prevention/how-does-menopause-affect-my-sleep
7. Stanford Lifestyle Medicine. (ca. oktober 2025). How perimenopause affects sleep. https://lifestylemedicine.stanford.edu/sleep-perimenopause/
8. National Center for Biotechnology Information (NCBI) Bookshelf – InformedHealth.org. (12 januari 2023; volgende update gepland 2026). Menopause: Learn more – Wellbeing during menopause. https://www.ncbi.nlm.nih.gov/books/NBK279310/
9. MGH Center for Women’s Mental Health. (2024). Menopausal symptoms. Massachusetts General Hospital. https://womensmentalhealth.org/specialty-clinics/menopausal-symptoms/
10. Society for Endocrinology. (voorjaar 2020). Strong, steady and straight: exercise recommendations for osteoporosis and bone health. https://www.endocrinology.org/endocrinologist/135-spring20/features/strong-steady-and-straight-exercise-recommendations-for-osteoporosis-and-bone-health/
11. Avis, N. E., et al. (2019). Obesity, smoking, and risk of vasomotor menopausal symptoms: a pooled analysis of eight cohort studies. Menopause. (Abstract via PubMed). https://pubmed.ncbi.nlm.nih.gov/31705884/