Answer 10 questions to understand where you are in the perimenopause journey — and get a personalised nutrition and lifestyle plan to manage your symptoms.
Rate each symptom's severity over the past month. This is for informational purposes only — not a medical diagnosis.
This tool is based on validated perimenopause symptom questionnaires. It is for informational purposes only. Please consult a gynaecologist or menopause specialist for clinical assessment.
Perimenopause is the transitional phase leading up to menopause, typically beginning in a woman's early-to-mid 40s but sometimes as early as 35. It is characterised by irregular periods, fluctuating estrogen and progesterone levels, and a wide range of physical and psychological symptoms. Perimenopause can last 4–10 years before menopause (defined as 12 consecutive months without a period) occurs.
Hot flushes and night sweats affect around 75% of perimenopausal women and are caused by declining estrogen affecting the hypothalamus's temperature regulation. Sleep disruption, mood changes, brain fog, irregular periods, joint pain, and changes in weight distribution are also extremely common. Many women experience symptoms for years before receiving a perimenopause diagnosis.
Phytoestrogens — plant compounds that weakly mimic estrogen — are found in soy, flaxseed, sesame, and legumes. Clinical research suggests regular consumption can reduce hot flush frequency by 20–45%. Increasing calcium (1,200mg/day) and Vitamin D (800–1,000 IU/day) protects bone density during the accelerated loss that begins in perimenopause. Magnesium (400mg/day) supports sleep quality and mood regulation.