Summary
Perimenopause and menopause symptoms are more varied than most women realise.
These hormonal transitions can affect sleep, mood, memory, digestion, joints, and more.
Some symptoms appear long before your periods stop — and may be misdiagnosed.
This article explores both common and lesser-known symptoms of perimenopause and menopause.
Learn how to recognise early signs and what support is available at Vision Personal Training.
Our So Hot Right Now menopause seminar helps women understand what’s normal and what’s manageable.
Key Topics
What Is Perimenopause — and How Is It Different From Menopause?
Common Symptoms Most Women Expect
Unexpected or Overlooked Symptoms You Might Not Know
Emotional and Mental Health Shifts During the Transition
When to Seek Help — and What Support Actually Works
The Power of Education — strongHER program and So Hot Right Now Seminar
Conclusion: You’re Not Imagining It, and You’re Not Alone
What Is Perimenopause — and How Is It Different From Menopause?
Many women are caught off guard when they start experiencing symptoms like brain fog, mood swings, or disrupted sleep — sometimes years before their periods stop. This stage is known as perimenopause, and it marks the beginning of the hormonal transition toward menopause.
In our So Hot Right Now menopause seminar, we explain that perimenopause can begin as early as your mid-to-late 30s, although it’s most common in the 40s. It’s a phase marked by fluctuating levels of estrogen, progesterone, and testosterone, and can last anywhere from four to ten years.
According to Jean Hailes for Women’s Health, perimenopause can be identified by:
Changes in the menstrual cycle (shorter or longer, heavier or lighter)
Emerging symptoms like hot flushes, irritability, sleep issues or fatigue
How is it different from menopause?
Perimenopause: Hormone levels fluctuate unpredictably. Symptoms come and go. Periods may become irregular but haven’t stopped.
Menopause: Officially occurs when you haven’t had a period for 12 consecutive months.
Post-menopause: The stage after menopause when hormone levels stabilise at lower levels, but symptoms like joint pain, dryness, or brain fog may persist.
This hormonal decline affects far more than your cycle. As we share in our Vision seminar ‘So Hot right Now’, estrogen and progesterone influence everything from your brain to your bones — meaning symptoms often show up in places women don’t expect: their memory, their joints, their mood, their skin, or even their gut.
And because these symptoms can mimic stress, ageing, or burnout, many women don’t realise perimenopause has begun — or worse, they’re told it’s "just in their head."
At Vision Personal Training, we believe the earlier you understand what’s happening, the better you can prepare. That’s why our strongHER program and seminar series aim to empower women with real, science-backed education — so you can stop guessing and start acting.
Common Symptoms Most Women Expect
Some symptoms of perimenopause and menopause are widely known — but that doesn’t make them any easier to deal with. These are the signs most women do anticipate, and they’re often the first red flags that something is shifting hormonally.
In our So Hot Right Now menopause seminar, we explain how the drop in estrogen, progesterone, and testosterone disrupts almost every system in the body — from your nervous system to your metabolism.
Below are the more commonly recognised symptoms:
1. Hot Flushes and Night Sweats
These are often the hallmark of menopause. Sudden, intense waves of heat can disrupt sleep, cause embarrassment, and impact daily life.
→ According to the Mayo Clinic, up to 75% of women experience hot flushes during menopause.
2. Irregular or Heavy Periods
One of the earliest signs of perimenopause is a change in menstrual patterns. Cycles may become shorter, longer, lighter, or significantly heavier — all due to erratic ovulation and hormone production.
3. Weight Gain (Especially Around the Midsection)
Estrogen plays a major role in fat distribution. As levels decline, abdominal fat tends to increase, even if your diet or activity level hasn’t changed.
We cover this in detail in strongHER program — where we show how resistance training and nutrition adjustments can support weight management during this time.
4. Sleep Disruptions
Difficulty falling or staying asleep is extremely common — often caused by night sweats, cortisol changes, or low progesterone (which normally has a calming effect). This can lead to daytime fatigue, anxiety, and poor concentration.
5. Mood Swings and Irritability
Estrogen impacts serotonin — the “feel-good” brain chemical. As levels decline, women can feel flat, anxious, overwhelmed, or unusually emotional. These changes can be sudden and unrelated to external stressors.
While these symptoms are more widely recognised, they’re still often misunderstood or dismissed — especially when they present in women under 45.
At Vision, we want women to know you’re not overreacting, and you’re not alone. These symptoms are real, and they’re rooted in biology — not weakness or willpower.
That’s why we encourage our clients to track their symptoms, speak openly with their trainers, and seek out reliable education through programs like strongHER and our menopause seminar events.
Unexpected or Overlooked Symptoms You Might Not Know
While hot flushes and mood swings tend to get the spotlight, there are many other symptoms of perimenopause and menopause that women aren’t prepared for — and may not even realise are hormone-related.
In our So Hot Right Now seminar, we unpack the surprising ways menopause can show up — from joint pain to digestive changes. These symptoms often lead women to misdiagnoses, unnecessary tests, or feeling like they’re “just losing it.”
Here’s what might be happening instead:
1. Joint Pain and Frozen Shoulder
Aching knees, stiff hips, or painful shoulders may not just be ageing — they can be linked to declining estrogen, which affects joint lubrication and inflammation levels.
→ Studies show that estrogen receptors are present in joint tissue, and inflammation often increases post-menopause.
2. Brain Fog and Forgetfulness
Difficulty concentrating, losing words mid-sentence, or feeling mentally sluggish are common — and often mistaken for stress or early dementia. These issues are tied to hormonal changes in the brain.
3. Anxiety, Panic, and Irritability
Sudden waves of anxiety, feelings of doom, or irritability without obvious cause are often brushed off — but they’re directly linked to hormone shifts, especially when estrogen and progesterone fluctuate unpredictably.
4. Heart Palpitations or Dizziness
Some women experience fluttering in the chest, increased heart rate, or light-headedness — often alarming but commonly linked to changes in cardiovascular responsiveness due to hormones.
5. Vaginal Dryness, UTIs, or Incontinence
Declining estrogen can thin vaginal tissues, impact bladder function, and increase the frequency of urinary tract infections. These symptoms are under-discussed yet significantly impact quality of life.
6. Tingling, Numbness, or Electric Shock Sensations
Pins and needles, itchy skin, or buzzing sensations in the limbs may be tied to neurological effects of hormone changes — and are more common than most realise.
7. Digestive Issues and Bloating
Hormones impact gut health and motility. Bloating, gas, or sensitivity to foods may emerge or worsen during perimenopause.
8. Skin Changes and Adult Acne
Breakouts, drier skin, or changes in texture often appear due to shifts in oil production, estrogen decline, and increased androgen sensitivity.
9. Hair Thinning — or Hair in New Places
Thinning at the crown, eyebrows, or eyelashes may coincide with unwanted hair growth on the chin, jawline, or upper lip — a frustrating symptom driven by hormonal imbalance.
Emotional and Mental Health Shifts During the Transition
For many women, the emotional impact of perimenopause and menopause is just as significant — if not more so — than the physical symptoms. But because these shifts can’t be seen, they’re often dismissed by others or downplayed by women themselves.
In our So Hot Right Now seminar, we regularly hear women say, “I just didn’t feel like myself anymore.” That loss of identity — feeling flat, anxious, or emotionally unrecognisable — is incredibly common during hormonal transition.
Mood Swings, Anxiety, and Low Mood
Fluctuations in estrogen and progesterone influence serotonin, dopamine, and cortisol — all key regulators of your mood and emotional response. This can lead to:
Irritability or quick temper
Sudden crying or emotional outbursts
Generalised anxiety or panic
Feelings of hopelessness or low motivation
These changes are biochemical — not a reflection of your character or resilience.
Loss of Confidence in Career or Relationships
Hormonal brain fog, low mood, and sleep deprivation can cause even high-performing women to second-guess their capabilities. In the seminar, we discuss how many women:
Step back from leadership roles or promotions
Avoid social situations due to fatigue or self-consciousness
Feel disconnected in their relationships or experience reduced libido
According to Dr Louise Newson (UK menopause specialist), 50% of women report taking time off work or resigning due to menopause symptoms.
Identity Shifts and Mental Load
Between careers, caregiving, parenting teens, or managing ageing parents — this life stage often brings high responsibility at a time when mental and emotional capacity is stretched thin.
Add in body changes, fatigue, and brain fog, and it’s no wonder women feel overwhelmed.
At Vision, we understand this isn’t “just a bad day” — it’s a hormonal, cognitive, and emotional shift that deserves support and clarity. That’s why our strongHER program addresses not only physical training and nutrition, but also:
Stress reduction strategies
Sleep improvement
Building a sense of momentum and motivation
And just as importantly, our studios are a space where women feel seen, supported, and equipped to thrive through this transition.
When to Seek Help — and What Support Actually Works
Perimenopause and menopause are natural — but that doesn’t mean you have to “tough it out” or push through alone.
Knowing when to seek support is just as important as recognising the symptoms themselves.
What’s Normal... and When to Ask for More Support
It’s normal to experience some discomfort during hormonal transition. But if symptoms start impacting your quality of life, relationships, mental health, or ability to function, it’s time to take action.
You should consider seeking further support if:
Your sleep is severely disrupted and affecting your energy, mood, or cognition
You experience ongoing depression, anxiety, or panic attacks
You have unexplained pain, fatigue, or irregular bleeding
Your relationships, work performance, or self-confidence are significantly impacted
Talking to a GP who is trained in menopause care is a good first step. Unfortunately, many women are still misdiagnosed or offered limited solutions — which is why education and self-advocacy are so important.
As we share in our So Hot Right Now seminar, symptom awareness and lifestyle changes can dramatically shift how you experience this transition — whether or not you choose medication like HRT.
Lifestyle Support That Makes a Measurable Difference
From our seminar and ongoing work with clients through the strongHER program, we know the strategies that actually help women feel better — physically, mentally, and emotionally:
Resistance training – Helps preserve muscle, protect bones, support metabolism, and regulate mood
Nutrition coaching – Supports hormone balance, energy, and gut health
Stress management – Breathwork, walking, mobility sessions, and rest routines reduce cortisol and improve sleep
Sleep support – Creating structured habits and reducing inflammatory triggers like caffeine, alcohol, and late-night screen time
Education – Understanding what’s happening biologically helps replace fear with confidence
Our strongHER program and menopause seminars are built to bring these elements together under expert guidance — helping women not only feel informed but genuinely equipped to take control of their health.
The Power of Education — strongHER and So Hot Right Now Seminar
One of the most powerful tools women can access during menopause isn’t a supplement or a workout — it’s education.
Understanding what’s happening inside your body removes uncertainty and replaces it with clarity. That’s exactly why we created strongHER and our So Hot Right Now menopause seminar.
These are not one-size-fits-all events or programs. They’re designed to educate, empower, and equip women to make informed decisions about their health — and to feel seen, supported, and strong through every stage of hormonal transition.
This is strongHER: A Program Built for This Season of Life
Our new program strongHER is Vision Personal Training’s first dedicated menopause support program — built from the ground up for women navigating perimenopause, menopause, and post-menopause.
Unlike general personal training, strongHER includes:
Specialised resistance training focused on lean muscle, joint health, and bone density
Personalised nutrition strategies to support energy, mood, and metabolism
Education around sleep, stress, and symptom management
Coaches who are internally trained in menopause physiology and client care
Whether you're starting strength training for the first time or returning after time away, strongHER meets you where you are — and helps you move forward with confidence and clarity.
So Hot Right Now: Real Conversations That Make a Real Difference
In addition our So Hot Right Now seminar is a nationwide initiative designed to open the conversation around menopause — with clarity, science-backed information and like-minded individuals. Held across Vision studios, these sessions unpack:
The hormonal changes driving your symptoms
Common and overlooked signs of perimenopause
The role of strength, sleep, nutrition, and recovery
Practical strategies for managing symptoms now — and thriving long-term
Women who attend often say it’s the first time they’ve felt like someone truly explained what was happening — and gave them tools they could use immediately.
Knowledge That Moves You Forward
Together, strongHER and So Hot Right Now form the backbone of our menopause support at Vision. Because this isn’t just about working out — it’s about learning how to care for your body in a way that’s grounded in science, delivered with empathy, and made for results.
You’re Not Imagining It, and You’re Not Alone
Perimenopause and menopause can be deeply confusing — not because women are unprepared, but because the symptoms can be so varied, so disruptive, and so often dismissed.
From mood swings and weight gain to frozen shoulders, fatigue and brain fog — it’s easy to feel like your body is working against you. But it isn’t. It’s adapting, recalibrating, and transitioning. And with the right support, you can thrive through this change, not just survive it.
At Vision Personal Training, we’re committed to ensuring that no woman goes through this experience in the dark. Through our strongHER program and nationwide So Hot Right Now seminar series, we’re educating, empowering, and walking alongside women every step of the way.
Whether you’re noticing the first signs of change or feeling overwhelmed by a wave of unfamiliar symptoms:
Learn more about strongHER — our personalised strength, nutrition and coaching program built specifically for women in menopause.
Connect with your local Vision studio to ask when the next So Hot Right Now seminar is running, or enquire about getting started with your own tailored plan.
You’re not imagining it. You’re not alone. And you’re definitely not powerless.
