When will the change really happen? – When perimenopause begins earlier
Many women automatically associate terms such as "menopause" or "change of life" with their late 40s or 50s. However, recent studies show that the phase before menopause, known as perimenopause, can occur much earlier —as early as the early to mid-30s.
As a trainer specializing in women's health, hormones, and body awareness, I believe this topic deserves attention—because we, who are physically active and pay attention to nutrition and hormones, should be informed and respond consciously.
What is perimenopause?
Perimenopause refers to the transition period before actual menopause—that is, before menstruation has ceased for at least one year.
During this phase, the hormonal system changes: the ovaries produce fewer mature eggs, and the production of the hormones estrogen and progesterone decreases.
Typical symptoms include fluctuations in cycle length, bleeding duration, and irregular intervals—e.g., deviations of up to seven days in the early stages, and later, absence of menstruation for over 60 days.
Surprisingly early: study results
A US study involving 4,432 women aged between 30 and 45 shows that:
More than half of 30- to 35-year-olds report moderate to severe symptoms of perimenopause.
Only about 20.7% of respondents sought medical advice for this.
Among 30- to 35-year-olds, around 25.4% received medical confirmation of perimenopause.
These figures clearly show that the issue is often recognized too late, even though the symptoms appear early on.
What symptoms are common?
The study mentions, among other things:
hot flashes
cycle irregularities
Vaginal dryness
Pain during sexual intercourse
Increased urge to urinate
Sleep problems, mood swings (also typical side effects)
Why is this important for you (and your clients)?
Physical well-being: Hormonal changes can affect muscle and fat metabolism—an important point for you as a trainer who focuses on definition and body shape.
Hormonal balance & skin: Especially for you, who pay attention to topics such as skin, hormones, and nutrition—a hormonal change can greatly affect your complexion, energy levels, sleep, and regeneration.
Education & prevention: Many women feel "too young" for such symptoms—and therefore do not seek help.
Training and nutrition strategy: During times of hormonal change, targeted training (e.g., focusing on glutes, core) and hormone-friendly nutrition can help stabilize your shape and well-being.
What can you do specifically?
Recognize symptoms — introduce a short checklist (e.g., irregular cycle, sleep problems, hot flashes, mood swings)
Seek medical advice — Especially if symptoms are severe or well-being is impaired.
Optimize training and nutrition —
Focus on strengthening exercises that maintain muscle tone and support hormonal balance.
Pay attention to sleep, stress modulation, and regeneration.
Follow a hormone-friendly diet, e.g., with high-quality proteins, healthy fats, and a targeted focus on micronutrients.
Perimenopause often begins earlier than many people think—and it doesn't just affect women in their late 40s.