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Perimenopause affects every woman at some point in life but often doesn't get the attention it deserves, with symptoms like hot flashes, mood swings, and sleep issues starting as early as our late 30s. As women, we need to advocate for ourselves during this transition and find providers who listen to our concerns rather than dismissing them as normal aging.

• Perimenopause usually begins in early to mid-40s, though some women notice changes in their late 30s
• Hispanic women reach menopause around age 49 on average, slightly earlier than the general US population at 51
• High sugar and refined carbs can worsen insulin resistance and hot flashes
• Alcohol and caffeine often trigger hot flashes and disrupt sleep
• Protein and fiber become especially important during this transition to maintain muscle mass and metabolism
• Phytoestrogens in foods like flaxseed, soy, and legumes may help reduce hot flashes
• Track your symptoms to identify patterns and bring these notes to doctor appointments
• Don't hesitate to get a second opinion if your provider doesn't take your concerns seriously
• Balance your plate with protein, colorful vegetables, and whole grains at each meal
• Strength training at least three times weekly helps protect bone density and muscle mass

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Listen to Dr. Makhija's podcast on Peri and menopause here 

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