Menopause may seem far off when you're in your 30s or early 40s, but the hormonal shifts leading up to it begin years before your periods actually stop. Perimenopause as per research, the transitional phase, can start as early as your mid-30s and last up to a decade. Rather than waiting for symptoms to appear, preparing for menopause now gives your body the foundation it needs to navigate the change with fewer disruptions.
Women who take a proactive approach often report less severe hot flashes, better sleep, and stronger bones during and after the transition. The key is understanding what's happening in your body and making targeted changes before symptoms take hold.
What's Happening to Your Hormones in Your 30s and 40s?
Hormonal changes begin subtly. According to Harvard Health, your ovaries start producing less progesterone in your late 30s. By your 40s, estrogen levels begin fluctuating unpredictably, sometimes spiking before dropping. These shifts trigger many of the symptoms women associate with menopause: irregular cycles, mood changes, sleep disturbances, and increased anxiety.
Research from Yale Medicine confirms that the average age of menopause in the U.S. is 52, meaning perimenopause typically begins in your 40s, though it can start earlier. During this time, your ovaries regulate more than just reproduction.
They influence bone density, cardiovascular health, and cognitive function. Early menopause preparation means protecting all of these systems before they're compromised.
What Can You Do Now?
Learning how to prepare for menopause doesn't require drastic changes. Focus on habits that support hormonal balance, bone health, and symptom relief.
Prioritize Strength Training Over Cardio
Muscle loss accelerates after 40, with women losing 3-8% of muscle mass per decade, a rate that increases to 5-10% after 50. Estrogen plays a protective role in maintaining muscle, so once levels drop, building new muscle becomes harder. A systematic review found that resistance training improves strength, bone density, and hormonal balance in menopausal women. Starting in your 30s or 40s, while muscle gains come more easily, it sets you up for long-term mobility and independence.
Protect Your Bones Early
Women can lose up to 10% of their bone mass around menopause and in the following decade. Weight-bearing exercises, including walking, hiking, and resistance training, put healthy stress on bones and stimulate density. The Mayo Clinic recommends these exercises specifically for perimenopause and menopause preparation in your 30s to reduce osteoporosis risk later.
Add Magnesium to Your Routine
Magnesium supports sleep quality, stress response, and bone health, all of which become more important during perimenopause. About 60% of your body's magnesium is stored in bones, making it essential for preventing osteoporosis. Magnesium glycinate is particularly well-absorbed and may help with anxiety and sleep. For topical absorption, Glow's Super Rich Magnesium Body Lotion delivers magnesium directly through the skin while supporting muscle relaxation and stress relief.
Focus on Nutrient-Dense Foods
Calcium, omega-3 fatty acids, and phytoestrogens become increasingly important as you approach menopause. Phytoestrogens, found in soy, flaxseed, and legumes, may help ease hot flashes by mimicking estrogen in the body. Omega-3s from fatty fish, walnuts, and flaxseed support heart health, which becomes a priority since heart disease risk increases after menopause.
Address Symptoms Before They Intensify
Research shows that mental health symptoms often precede physical ones during perimenopause. Anxiety, mood swings, and sleep disruptions may appear before hot flashes do. Recognizing these as potential hormonal signals, rather than dismissing them, allows you to seek support earlier. For period-related discomfort that often worsens during perimenopause, Glow's Period SOS Cream and All-Natural Flaxseed and Lavender Pad offer natural relief for cramps and muscle tension.
How Glow by Hormone University Supports Your Journey
Glow by Hormone University was created specifically for women navigating hormonal transitions. Our products are formulated with clean, hormone-safe ingredients that work with your body's natural rhythms. Whether you're dealing with early perimenopause symptoms or actively preparing for menopause, our range includes the Menopause SOS Cream for hot flashes and night sweats, Bloating SOS for digestive comfort, and Intimate Hydrator for vaginal dryness.
Explore our full collection and find the right support for your stage of life.
Frequently Asked Questions
1. When should I start preparing for menopause?
Your 30s are an ideal time to begin. Perimenopause can start up to 10 years before menopause, so building healthy habits early gives you a significant advantage.
2. What are the first signs of perimenopause?
Irregular periods, mood changes, sleep disturbances, and increased anxiety are often early indicators. Hot flashes and night sweats may develop later.
3. Does strength training really help with menopause?
Yes. Research shows resistance training improves bone density, muscle mass, and hormonal balance in menopausal women. Starting earlier makes building and maintaining muscle easier.
4. Can magnesium reduce hot flashes?
Evidence for hot flash reduction is mixed, but magnesium supports sleep quality, stress response, and bone health, all of which benefit women during perimenopause and menopause.
5. What lifestyle changes have the biggest impact?
Strength training, adequate protein intake, calcium-rich foods, stress management, and limiting alcohol have the most evidence-backed benefits for menopause preparation.
