. Can I Get Pregnant During Perimenopause?

Yes, you can get pregnant during perimenopause. This is because your ovulation in perimenopause becomes irregular but does not stop completely.

Is it normal to feel anxious or jittery during perimenopause?

Yes, dropping levels of oestrogen affects brain chemicals like serotonin, which can increase anxiety.

Perimenopause vs PMS: How to Tell the Difference

A woman’s hormones are constantly shifting. Understanding them can get confusing. Especially once you enter your 30s and 40s. You may feel emotional, tired, or bloated and wonder, “Is this PMS or am I entering perimenopause?” Both conditions can look similar and affect your daily life. But the causes, timing, and long-term patterns are different. When you learn the difference, you can support your body better and feel more in control.
Let’s understand the difference between PMS and Perimenopause, so that you can take the right measures at the right time.

What Is Perimenopause?

Perimenopause is the natural transition before menopause. During this time, your ovaries slowly start producing less oestrogen. This change happens gradually. You may notice your hormone levels may rise one month and drop the next.
You may notice your periods becoming irregular. Some months may be early, some late. In the last 1–2 years before menopause, the decline in oestrogen becomes sharper. This is the stage when most symptoms begin to appear.
Once you go without having a period for 12 months, you have officially entered menopause. Until then, you are in perimenopause.

When Does Perimenopause Start?

For most women, perimenopause usually starts between their late 30s and mid-40s. For many women, symptoms begin around age 40–44. But some feel changes much earlier.
If menopause happens before age 40, it’s called premature menopause. When there is no specific medical cause, it’s called primary ovarian insufficiency. Smoking, cancer treatments, or family history can make menopause start earlier.

How Long Does Perimenopause Last?

Perimenopause may last 4 years on average, but it can be as short as a few months or as long as 10 years. Everyone’s body is different; hence, their perimenopause time may also differ. Perimenopause ends when your periods stop completely for a full year.

What Is PMS?

PMS, or premenstrual syndrome, is a group of emotional and physical symptoms that show up 1–2 weeks before your period. These symptoms usually disappear once your period starts.
PMS happens because of the natural hormonal rise and fall in your menstrual cycle. Oestrogen and progesterone increase after ovulation, then drop just before your period. Some people feel these hormonal dips more strongly than others.
PMS can be mild or severe. And your symptoms can change with age, stress levels, lifestyle, and health conditions.

How Are Perimenopause and PMS Different?

The simplest and clearest way to separate them is through the symptoms.

Perimenopause symptoms can appear at any time of the month.
PMS symptoms only show up before your period, then stop.

Perimenopause may cause more unpredictable and long-lasting symptoms. PMS tends to follow a predictable monthly pattern.

Do the Symptoms of PMS and Perimenopause Overlap?

Yes, the symptoms of PMS and Perimenopause share certain commonalities. Hence, it is easy to get confused between the two. The common overlapping symptoms of PMS and Perimenopause include:

Fatigue
Breast tenderness
Irritability
Mood swings
Sleep issues
Bloating

What Symptoms Suggest Perimenopause?

Several symptoms may indicate you are in perimenopause. The symptoms of perimenopause include:

Irregular periods
Mood swings
Trouble sleeping
Hot flashes
Night sweats
Low libido
Urinary urgency or leaking
Vaginal dryness
Brain fog or trouble concentrating
Worse PMS than before

NOTE: Perimenopause symptoms may show up randomly and not only before your periods.

What Symptoms Suggest PMS?

You may be dealing with PMS if your symptoms:

Show up only 1–2 weeks before your period
Disappear when your period starts
Include cramps, acne flare-ups, and bloating
Come with cravings or appetite changes
Include emotional sensitivity, crying spells, or irritability

NOTE: PMS follows a pattern. You can often predict when symptoms will come and go.

How Can You Better Track Your Symptoms?

Tracking helps you notice patterns your memory may miss. Having a tracker also helps you clearly speak to your healthcare provider about your problem. To track your symptoms, you can:

Use a period-tracking app
Keep a small symptom diary
Note mood changes, sleep issues, and energy levels
Track when your period comes and how long it lasts

What are some Natural Ways to Support Your Hormones?

You don’t need fancy diets or routines to support hormone health. Some simple lifestyle and dietary changes are enough to balance and support your hormone health, such as:
Eat a Hormone-Friendly Diet

Food plays a huge part in the symptoms you experience. Add whole grains, fruits, healthy fats, lean proteins, and vegetables to your diet. Avoid too much sugar, caffeine, salt, alcohol, and processed foods. For PMS specifically, eating less salty or greasy food can reduce bloating and breast soreness. During perimenopause, getting enough calcium, vitamin D, and antioxidants supports bone health and energy levels.
In the perimenopausal age group, adding soya proteins to your diet also helps. This is because soya protein acts as a female hormone, reducing symptoms of oestrogen deficiency.

Move Your Body Regularly

You don’t need to do intense workouts. Simple exercises like walking for 30 minutes, strength training, and yoga are enough. Movement helps your body better regulate hormones.

Sleep Consistently

Aim for 7–8 hours each night. Go to bed and wake up at the same time daily.

Good sleep can reduce irritability, improve focus, and support your hormone balance.
Avoid Smoking

Smoking worsens PMS and can trigger earlier perimenopause and stronger symptoms.
If you smoke, consider speaking to a doctor about quitting options.

Manage Stress Gently

Stress can make PMS and perimenopause symptoms worse. Try yoga, deep breathing, and meditation to reduce stress.

When to Seek Medical Help

If you notice your symptoms of PMS or perimenopause worsening or affecting your daily routine, seek help from your healthcare provider. Reach out to a doctor if you notice:

Very heavy periods
Bleeding with clots
Bleeding that lasts longer than usual
Spotting between periods
Spotting after intercourse
Severe mood changes
Symptoms affecting your daily life

These signs may mean something other than perimenopause or PMS. Conditions like thyroid issues, fibroids, or anaemia can mimic hormonal symptoms.

PERIMENOPAUSE Vs PMS

Feature	Perimenopause	PMS
When symptoms appear	Anytime during the month	1–2 weeks before your period
Period pattern	Irregular periods (early, late, skipped)	Regular cycle; symptoms stop once period starts
Key symptoms	Hot flashes, night sweats, vaginal dryness, low libido, brain fog	Cramps, bloating, breast tenderness, cravings
Emotional symptoms	Mood swings, anxiety, irritability, sleep issues	Irritability, sadness, crying spells, mood swings
Hormone changes	Fluctuating and gradually declining oestrogen	Predictable drop in oestrogen and progesterone
Symptom duration	Ongoing for months or years	Lasts days to 2 weeks each cycle
Age group	Usually late 30s–40s	Any age during reproductive years
Overall pattern	Random, persistent symptoms across the month	Cyclical symptoms that return each month

Your hormones may feel confusing right now, but you’re not alone. Many women experience the symptoms of PMS and perimenopause. The key is to understand the difference, make the right lifestyle changes, and seek medical help at the right time.
You’re not alone in your journey when trying to conceive. Join our supportive community to connect with others, share experiences, and find encouragement every step of the way.

FAQs on Perimenopause vs PMS: How to Tell the Difference and Support Your Hormones Naturally

. Can I Get Pregnant During Perimenopause?
Yes, you can get pregnant during perimenopause. This is because your ovulation in perimenopause becomes irregular but does not stop completely.
Is it normal to feel anxious or jittery during perimenopause?
Yes, dropping levels of oestrogen affects brain chemicals like serotonin, which can increase anxiety.

Perimenopause vs PMS: How to Tell the Difference and Support Your Hormones Naturally